A+ R A-

CFMG Events

Open Gym

9am-12pm

 

Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.  This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

WOD:

In Teams of Three:

200m Row

25 Wall Balls (20#/14#)

20 Pull-Ups

400m Run (together)

-AMRAP in 18 Minutes-

Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups simultaneously, rotating to the next station once each partner finishes). The team must finish one full round, with each of the partners executing the row, wall balls, and pull-ups before going on the 400m run together.

Free Intro WOD

Skill: Overhead Squat

WOD:

15 Overhead Squats

10 Sit-Ups

5 Burpees

200m Run

-4 Rounds for Time-

 

7 Ways Sleeping Naked Can Benefit You

CrossFit Vs. Unit PT


Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.  This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

 

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details below!

WOD:

Main Site WOD from 10/10/14:

100 Double Unders

21 Front Squats (115#)

21 Push Press (115#)

100 Double Unders

15 Front Squats

15 Push Press

100 Double Unders

9 Front Squats

9 Push Press

-For Time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

 

The Top 5 Most Brutal CrossFit Workouts

Competitive Conundrum

The Dip Error You Don't Even Know You're Making

Let's Rethink That Camille Leblanc-Bazinet Bikini Cover


Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.  This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk


SWOD:

Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4


Dim lights Embed Embed this video on your site


A1) Yoke Carry 50 feet x 4 Sets

 

Dim lights Embed Embed this video on your site


A2) GHD Hip Extensions 8-12 Reps x 4 Sets

 

How To Undo The Damages Of Sitting

Getting Some 'Me' Time: Why Millennials Are So Individualistic

The Limits Of Friendship

Why Are Americans So Fascinated With Extreme Fitness?

Paleo Pumpkin Recipes

SWOD:

Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4

WOD:

AMRAP in 10 Minutes

10 KB Swings (53#/35#)

10 Sit-Ups

10 Clapping Push-Ups

10 Toes-to-Bar

 

How Far Is Too Far For Kids To Run?

Sleeping Brains Understand Words

How To Improve Your Cleans


Mobility:

A1) Hip Capsule: Exaggerate external rotation 1 minute/leg

A2) Wall Squat: 2 minutes

 

WOD:

-3 Rounds for Time-

7 Deadlifts (315#/215#)

7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips)

21 Burpee Box Jumps (24”/20”)


Dim lights Embed Embed this video on your site

 

You Are Going To Die, So Stop Wasting Time On Facebook

Weeknight Roast Chicken

The Year Of The Thruster

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from CrossFitting to finding himself in a wheelchair and continuing to fight every single day to become stronger in body and mind, literally learning to walk again. Please watch this to learn more about a person who exemplifies the motto, "life is worth competing for."

WOD:

200m Run

16 HSPU

16  Alternating Leg Pistols

400m Run

14 HSPU

14 Alternating Leg Pistols

600m Run

12 HSPU

12 Alternating Leg Pistols

800m Run

10 HSPU

10 Alternating Leg Pistols

-For Time-

Sub for Alternating Leg Pistols = KB Goblet Lunges

 

Dim lights Embed Embed this video on your site

 

20 Minutes Of Strength Training Can Improve Memory

The Monkey That Became A Midwife

Human Evolution: Fireside Tales

Training With Integrity

There will be NO OPEN GYM today, due to the

CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders

from 10am-12pm

(Psst! Spots are still available! Sign up HERE)

Page 6 of 112

Latest W.O.D.

Prev Next

12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

ian - avatar ian 14 Dec 2014 Hits:55 W.O.D.

Read more

12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
) 4 Muscle-Ups (Sub=8 Pull-ups) The Pornographication of Fitness Needs to Stop 5 Steps to Caring for...

ian - avatar ian 14 Dec 2014 Hits:138 W.O.D.

Read more

12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

ian - avatar ian 14 Dec 2014 Hits:136 W.O.D.

Read more

12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

ian - avatar ian 14 Dec 2014 Hits:130 W.O.D.

Read more

12/14/2014

12/14/2014

CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

ian - avatar ian 09 Dec 2014 Hits:70 W.O.D.

Read more

12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

ian - avatar ian 09 Dec 2014 Hits:124 W.O.D.

Read more

12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

ian - avatar ian 09 Dec 2014 Hits:129 W.O.D.

Read more

12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

ian - avatar ian 07 Dec 2014 Hits:156 W.O.D.

Read more

12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

ian - avatar ian 07 Dec 2014 Hits:170 W.O.D.

Read more

12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

ian - avatar ian 07 Dec 2014 Hits:126 W.O.D.

Read more

12/08/2014

12/08/2014

Skill: Muscle Up Progressions (Bar and Ring) WOD: AMRAP in 8 minutes 1 Bar Muscle up (sub = strict pull-ups) 1 Thruster (135#) 1 Burpee 2 Bar Muscle up 2 Thruster 2 Burpees Continue adding a rep after each round. Score will be total reps completed. Finisher: GHD Situps: 12/12/12/12 Happy December! Do you know someone who has been...

ian - avatar ian 07 Dec 2014 Hits:198 W.O.D.

Read more

12/07/2014

12/07/2014

CFMG Free Yoga 8am Bring a mat! Open Gym 9am-Noon   Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly...

ian - avatar ian 04 Dec 2014 Hits:101 W.O.D.

Read more