A+ R A-

CFMG Events

FREE Yoga 8-9am


Open Gym 9-12pm


Team CFMG meets at 9:30am

 

It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

-     Each open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.


 

WOD:

50 Calorie Row

50 Push-Ups

50 Overhead Squats (45#)

50 Burpees

50 Box Jumps (24”/20”)

50 Sit-Ups

50 KB Swings (53#/35#)

800m Run

-For Time-


Free Intro Workout at 10am


Skill: Front Squat


WOD:

10 Front Squats (45#)

8 Push-Ups

6 Burpees

200m Run

-AMRAP in 12 Minutes-


Does Being Fatter Help You To Lift More?

Link Between Sleep Loss, Diabetes Explained

Sample Weightlifting Flexibility Program

It Don't Mean A Thing If You Ain't Got That Swing

Sesame Chicken With Broccoli


It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

-     Each open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.


SWOD: Back Squat 6/6/4/4/2/2


WOD:

5 Clean and Jerks (185#/115#)

12 Toes-to-bar

200m Run

4 Clean and Jerks

10 Toes-to-bar

200m Run

3 Clean and Jerks

8 Pull-Ups

200m Run

2 Clean and Jerks

6 Toes-to-bar

200m Run

1 Clean and Jerks

4 Toes-to-bar

200m Run

-For Time-

 

It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

-     Each open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.


WOD:

15-12-9:

Thrusters (95#)

Pull-Ups

 

-Rest 5 Minutes-

12-9-6:

Thrusters (95#)

Pull-Ups

 

-Rest 5 Minutes-

9-6-3:

Thrusters (95#)

Pull-Ups

-For Time-


Dim lights Embed Embed this video on your site

The Ground And The Fury

Split It Up!

3 Steps To Nip Youth Performance Anxiety In The Bud

Run This Way

 

It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

-     Each open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.


Mobility:

A1) Olympic Wall Squat; accumulate 2 min x 2 sets

A2) Trap Smash; 1 min each arm x 2 sets


SWOD:

Squat Snatch 2/2/2/2/2 (pause just below knees from off the floor)


WOD:

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

“Randy”

75 Power Snatches (75#)

-For Time-

(8 Min. Cap)


Team CFMG meets tonight at 7 PM


Why Organic Matters

61 Reasons Why I CrossFit

Our Amazingly Plastic Brains

 

It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

-     Each open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.


SWOD: Snatch Grip Deadlifts 5/5/5/5/5

WOD:

1 Min Row for calories

1 Min KB Sumo Deadlift High Pull (70#/53#)

1 Min Burpee Box Jump Overs (24”/20”)

1 Minute Rest

-3 Rounds for Total Calories + Reps-


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


Confronting the Drinking Problem

A Quick Guide to Supplements

Everything You Always Wanted To Know About Probiotics


 

It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

-     Each open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.


Open Gym 9 AM - Noon


 

Yoga @ 8am


Competitor's Session @ 9:30am


Open Gym 9am-Noon

Page 7 of 124

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Open Gym 9AM-Noon Team CFMG trains at 9:30AM   Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as...

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05/02/2015

05/02/2015

SWOD: Clean with 3-second lift-off + Jerk with 3-second pause in split: 2@ 70%, 2@ 75%, 2 @ 80%, 2 @ 85% Emphasize leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split. WOD: In Teams of 2: 12-9-6-3 Reps Shoulder to Overhead...

ian - avatar ian 28 Apr 2015 Hits:46 W.O.D.

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05/01/2015

05/01/2015

Hatch: Week #5 Day #2 Back Squat 6 reps @65% 6 reps @75% 6 reps @80% 6 reps @80% Front Squat 5 reps @60% 5 reps @65% 5 reps @70% 5 reps @70%   WOD: :30 Seconds of Max Squat Cleans (95#) :30 Seconds in Plank Hold :30 Seconds of Double Unders/Single Unders -5 Rounds for Total Squat Clean Reps- The True Meaning of Physical Therapy:...

ian - avatar ian 28 Apr 2015 Hits:80 W.O.D.

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04/30/2015

04/30/2015

SWOD: Split Jerk 1 @ 95-100% x 4 sets WOD: 4 Rounds for Time; 1:00 Rest Between Rounds 7 Thrusters (135#/95#) 14 Toes to Bar 400m Run The Split Jerk's Not Simple, But It's Easy! The Hip And Athletic Performance Your CrossFit Gym Is Only As Scalable As It Feels 4 Ways To Know If Your Beef Is Grass-Fed Upcoming...

ian - avatar ian 28 Apr 2015 Hits:100 W.O.D.

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04/29/2015

04/29/2015

Team CFMG trains tonight at 7PM SWOD: Hang Power Clean: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85% Clean-Grip Deadlift: 3 @ 75% x 4 Sets WOD: Rotate Stations: :20 Seconds Barbell Bicep Curls (45#/35#) :10 Seconds Rest :20 Seconds Ab-Mat Sit-Ups :10 Seconds Rest :20 Seconds KB Rows (53#/35#) :10 Seconds Rest -6 Rounds for Reps- ...

ian - avatar ian 28 Apr 2015 Hits:92 W.O.D.

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4/28/2015

4/28/2015

Hatch: Week #5 Day #1 Back Squat 8 reps @65% 6 reps @75% 4 reps @85% 4 reps @90% Front Squat 5 reps @70% 4 reps @80% 3 reps @85% 3 reps @90% WOD: AMRAP in 5 Minutes Max Plate Burpees (15#) {youtube}FLK47s0h39E{/youtube} Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and...

ian - avatar ian 27 Apr 2015 Hits:84 W.O.D.

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4/27/2015

4/27/2015

Congratulations to everyone who competed this weekend in the 2015 Rumble in Paradise. Special congratulations to Coach Dan who finished 3rd and Jack who finished 2nd in the advanced category. SWOD: Strict press: 8 @75%, 6 @80%, 4 @85%, 3 @90% WOD: 2015 Masters Qualifier Event 4 21-15-9 reps for time of: Deadlifts (225#/155#) Box jump...

ian - avatar ian 26 Apr 2015 Hits:145 W.O.D.

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04/26/2015

04/26/2015

Open Gym 9am-12pm

ian - avatar ian 25 Apr 2015 Hits:49 W.O.D.

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04/25/2015

04/25/2015

Open Gym 8-10am

ian - avatar ian 24 Apr 2015 Hits:82 W.O.D.

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04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 23 Apr 2015 Hits:97 W.O.D.

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