A+ R A-

CFMG Events


SWOD: Overhead squat 6/5/4/4/4

A1) Unilateral DB/KB Floor Press 10/10/10/10

A2) Leg lifts, 1 min x 4 sets


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site


Day by Day, Meal by Meal

Should You Worry About Genetically Modified Food?


WOD:

100m sprint

1 min rest

6 rounds un-scored

During the 1 minute rest jog back to the start line so we don’t have people sprinting back and forth and to keep your legs warmed up.

then,

100 Double unders (200 single unders)

50 Push-ups

75 Double unders (150 single unders)

35 Push-ups

50 Double unders (100 single unders)

20 Push-ups

25 Double unders (75 single unders)

10 Push-ups

-For time-

(10 minute time cap)


Apple and Butternut Squash Hash

Paleo Almond Bites

The Original Team Vagine!


WOD:

AMRAP in 7 min

200m run

16 Jumping lunges (feel free to use an Abmat to cushion your knee as you drop it towards the ground.)

rest 2 min

AMRAP in 7 min

5 Front squats (185#/120#)

10 KB Swings (70#/53#)

rest 2 min

AMRAP in 7 min

5 CTB pull-ups

10 Sit -ups


Cueing The Power Position

Fall Foods: Why Seasonal Eating Primes the Body for Fat Burning


 

Olympic Weightlifting Mondays!

We will hold Olympic Weightlifting Mondays (a.k.a. technique day) for 1 more week and then we are going to focus in on the snatch. I hope you all have been receiving good tips/pointers from your coaches. Be sure to ask questions if you have any.

“You Pick The Lift”

Snatch -or- Clean and jerk

6/5/3/3/3

“Finisher”

AMRAP in 5 min

Air squat burpees

“What’s an air squat burpee?”

Simply complete an air squat and then complete a burpee

We will allot about 10 min at the end of class to complete this “finisher"

 

Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site

No Open Gym today.

Be sure to sign up for J&J's Grass Fed Beef CSA!


"Let him who would enjoy a good future waste none of his present." - Roger Babson, entrepreneur and business theorist


CFMG's 3 Year Anniversary Partner WOD

Buy in: 800m run

-5 Rounds-

10 Power Cleans (205#/135#)

20 Burpees

30 Box Jumps (24"/20")

159 Double Unders (sub = 159 Single unders)

Cash out: 800m run

-for time-

Partners will run together for both the buy in and cash out. They will then split the reps up for each movement, but the movements must be done in order and only one partner may work at a time.  There are 1095 reps in this WOD, 1 rep for each day CFMG has been in existence.


Free Beginner WOD at 10am
5 Burpees
10 Jump rope skips
15 Air Squats
200m run
AMRAP (As Many Rounds As Possible) in 12 min

The Party starts at 6pm. Dress casually and come ready for some fun!!!!

Please remember that today's 6pm class is now, for the time being, the CFMG Mobility class. More info. HERE.

There will be no Open Gym this Sunday

Who doesn't like a hug after a hard workout?!?!?


SWOD:

A1) Unilateral DB/KB strict shoulder press 10/10/8/8/8

A2) Bentover barbell rows 8/8/8/8/8

B1) DB/KB Bulgarian split squats 10/10/10/10

B2) Ring dips 10/10/10/10


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site

Just a reminder that Friday's 6pm class will now be CFMG's Mobility Class. More info. HERE

There will be no Open Gym this Sunday.



SWOD: Overhead squats 6/6/6/6/6

WOD:

Tabata Pull-ups

Rest 1 min

Tabata Double Unders (sub = single unders)

Rest 1 min

Tabata Plank hold (un-scored)

DONE!




Page 62 of 108

Latest W.O.D.

Prev Next

10/23/2014

10/23/2014

SWOD: Squat Snatch 3/3/3/3/3 WOD: 3 Squat Snatches (135#/95#) 6 CTB Pull-Ups 9 Back Squats (135#/95#) 18 Calorie Row 9 Back Squats 6 CTB Pull-Ups 3 Squat Snatches -For Time- (12 min cap) {youtube}txCe5AFitM4{/youtube}   Mo' Muscles, Mo' Problems Your Arms Are Like Ropes. True Or False? Periodization Increases Strength, Regardless Of The Method Used Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @...

ian - avatar ian 22 Oct 2014 Hits:85 W.O.D.

Read more

10/22/2014

10/22/2014

Mobility: A1) Rack Position drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets   {youtube}Un1PDhrU3h0{/youtube} WOD: 1 min. 10 Tire Flips/ max. Tire Jumps 1 min. Sit-Up 1 min. Hand Release Push-Ups 1 min. Toes-to-Bar 1 min. Bar Dips 1 min. Rest -3 Rounds for Reps-   {youtube}YcK40PKyHZ4{/youtube}   Walking Vs. Running The Right--And Surprisingly Wrong Ways--To...

ian - avatar ian 21 Oct 2014 Hits:117 W.O.D.

Read more

10/21/2014

10/21/2014

  Skill: Double Under/Triple Under Practice WOD: Buy In: 15 Triple Unders Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#) KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#) Cash Out: 15 Triple Unders -For Time- {youtube}OSMvoZnh_ng{/youtube} Pediatric Medicine's Damaging Oversight: Sleep Weeknight Shredded Pork Tacos With Pear Salsa Drinking Coffee, For Your Health Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at...

ian - avatar ian 20 Oct 2014 Hits:117 W.O.D.

Read more

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:133 W.O.D.

Read more

10/19/2014

10/19/2014

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)...

ian - avatar ian 16 Oct 2014 Hits:78 W.O.D.

Read more

10/18/2014

10/18/2014

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...

ian - avatar ian 16 Oct 2014 Hits:121 W.O.D.

Read more

10/17/2014

10/17/2014

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...

ian - avatar ian 15 Oct 2014 Hits:169 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} 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...

ian - avatar ian 14 Oct 2014 Hits:156 W.O.D.

Read more

10/15/2014

10/15/2014

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”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:211 W.O.D.

Read more

10/14/2014

10/14/2014

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

ian - avatar ian 13 Oct 2014 Hits:183 W.O.D.

Read more

10/13/2014

10/13/2014

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...

ian - avatar ian 12 Oct 2014 Hits:207 W.O.D.

Read more

10/12/2014

10/12/2014

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)

ian - avatar ian 11 Oct 2014 Hits:113 W.O.D.

Read more