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CFMG Events

WOD:

"The Other Chief"

Max Rounds in 3:00 of:

3 Power Snatches (135#/95#)

6 Push-Ups

9 Air Squats

-Rest 1 Minute, Repeat for a Total of 5 Rounds-

Score = Total Reps


30 Nights Of Paleo Crock Pot Meals

Under Cover: CrossFit's First All Women Level 1 Seminar

 

Welcome home Coach Jake! We have missed you!

SWOD: Back Squats 20/5/15/4/10/3

WOD:

1000m Row

800m Run

-For Time-

 

Chefs Reveal The Most Over/Underrated Vegetables

Vietnamese Inspired Chicken And Cabbage Salad


WOD:

10 Burpee Box Jumps (24"/20")

5 Clean and Jerks (185#/125#)

*Burpee over barbell between each C&J repetition

10 Burpee Pull-Ups

5 Deadlifts (185#/125#)

*Burpee over barbell between each deadlift repetition

-3 Rounds for Time-

15 min cap


3 Reasons Your Kids Should Try CrossFit


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Open Gym

9am-Noon


WOD:

3 Minutes of Hang Cleans (95#/65#)

5 Burpees Every Time the Bar is Dropped

(Score is Total Reps of Hang Cleans)


Rest 1 Minute


2 Minutes of Push-Presses (95#/65#)

5 Burpees Every Time the Bar is Dropped

(Score is Total Reps of Push-Presses)


Rest 1 Minute


2 Minutes of Push-Ups

5 Front Squats (95#/65#) Every Time the Athlete Rests at the Bottom, Breaks Form, Rests on Knees, or Is Not in a Push-Up Plank Position.

(Score is Total Reps of Push-Ups)


Rest 1 Minute


3 Minutes of Double Unders or Single Rope Skips

6 Front Rack Lunges Every Time Athlete Trips Up/Stops Jumping Rope

(Score is Total Reps of Double Unders)

-Post Total Reps-



Free Beginner WOD at 10 am

Skill: Learn the Push-Press

WOD:

5 Push-Presses

10 Static Lunges

15 Sit-Ups

200m Run

-AMRAP in 12 Minutes-


Perfect Soft Boiled Egg Recipe

Conditioning Circuit Design

CVS To Stop Selling Tobacco Products

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

 

SWOD: Deadlift 10/10/10

(65% or more of your 1RM)

WOD:

1st Minute: Row 15 Calories

2nd Minute: 12 Alternating Leg Pistols Squats

3rd Minute: 4 Rope Climbs

4th Minute: 15 Med Ball Cleans (20#)

5th Minute: 5 Wall Climbs

-3 Rounds-

(Post Number of Successful Rounds)


Not About Me Anymore

Your IT Band Is NOT The Enemy

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

WOD:

AMRAP in 10 Minutes

5 Deadlifts (225#/185#)

10 HSPU

15 Double Unders (Sub = 30 Single Skips)

Rest 4 Minutes

AMRAP in 10 Minutes

15 Pull-Ups

10 V-Ups

5 KB Swings (70#/53#)


Found Money

Absolute Vs. Relative Risk: Why You Need To Know The Difference

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

SWOD:

A1) Three Position Snatches (High Hang, Hang, From the Ground) x 5 Sets

A2) Snatch Push-Press 5/5/5/5/5

 

Game Changer: One Simple Thing You Can Stop To Improve Your Life

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Page 33 of 118

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02/26/2015

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  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

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{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

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  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

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2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

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02/22/2015

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02/21/2015

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02/20/2015

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