A+ R A-

CFMG Events

SWOD: Push-jerk/Split-jerk 3/3/2/2/2

WOD:

30 Muscle-ups

-For time-

or

5 Pull-ups

5 Push-ups

-10 Rounds for time-


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Unplug, Then Plug It Back In

Why We Crave Comfort Foods

11 Amazing Paleo Salad Dressings

WOD:

800m run

15 Deadlifts (225#/135#)

10 HSPU (sub = inverted push-ups)

-3 rounds for time-


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SWOD: Power snatch, 20 min to build up to a 1RM

A1) Max. L-sit hold x 4 sets

A2) Max Ring push-ups in 30 seconds x 4 sets


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Coke Executive Answers Questions About Sugary Drinks

Skill: 10-15 min of double under practice

WOD:

“Annie”

(Compare to 11/02/12)

50 Double unders

50 Sit-ups

40 Double unders

40 Sit-ups

30 Double unders

30 Sit-ups

20 Double unders

20 Sit-ups

10 Double unders

10 Sit-ups

-For time-

Double under sub. = x 4 in singles


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Your Practical Guide For Dental Decisions - Part 1

Emergency Protein a.k.a. Garbage Stir-Fry

SWOD: Overhead squats 3/3/3/3/3

WOD:

AMRAP in 5 min

Burpees


WOD Penalty:

25 Burpees or less accumulate 5 minutes in a plank position

26-45 Burpees accumulate 4 minutes in a plank position

46-65 Burpees accumulate 3 minutes in a plank position

66-85 Burpees accumulate 2 minutes in a plank position

86-105 Burpees accumulate 1 minute in a plank position

106 Burpees or more accumulate 0 minutes in a plank position


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Open Gym 9am-Noon

We are no longer using our yahoo email account ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ). If you need to reach us via email please use This e-mail address is being protected from spambots. You need JavaScript enabled to view it , This e-mail address is being protected from spambots. You need JavaScript enabled to view it , or This e-mail address is being protected from spambots. You need JavaScript enabled to view it .


CrossFit Mission Gorge is excited to bring on Lindsay Schartz as the newest addition to our coaching staff! We are very fortunate to have such an energetic and talented person to join our team.  Lindsay will be coaching the Saturday morning classes at 8 and 9 am, so please be sure to give her a warm welcome!








U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.


“Schmalls”

Buy in: 800m Run

-2 Rounds-

50 Burpees

40 Pull-ups

30 Pistols

20 KB Swings (53#)

10 Handstand push-ups

Cashout: 800m run

-For time-


Free Beginner WOD

AMRAP in 15 min

20 Jump rope skips

15 Air squats

10 Burpees

200m run



SWOD: Push-jerk/Split-jerk 4/4/4/4/4

A1) Weighted plank holds, 30 seconds x 4 sets

A2) Bent over DB/KB rows 10/10/10/10 on each arm


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Coach Josh Everett, Split Jerks

CFMG Masters Class this Saturday at 11am


Page 63 of 125

Latest W.O.D.

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05/25/2015

05/25/2015

Please join us today for our annual CFMG "Memorial Day Murph" WOD to honor a hero.  Please note, we will only hold classes at 8am and 10am. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation...

ian - avatar ian 24 May 2015 Hits:20 W.O.D.

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05/24/2015

05/24/2015

Open Gym 9am-12pm Competitor's Session at 9:30am

ian - avatar ian 21 May 2015 Hits:18 W.O.D.

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05/23/2015

05/23/2015

WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

ian - avatar ian 21 May 2015 Hits:43 W.O.D.

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05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

ian - avatar ian 21 May 2015 Hits:50 W.O.D.

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05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

ian - avatar ian 20 May 2015 Hits:50 W.O.D.

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05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

ian - avatar ian 19 May 2015 Hits:111 W.O.D.

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05/19/2015

05/19/2015

SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

ian - avatar ian 18 May 2015 Hits:88 W.O.D.

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05/18/2015

05/18/2015

Hatch Week #8 Day #1 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% 5 @ 65% 5 @ 65% 5 @ 65% WOD:20-16-10-6 Reps For Time:Box Jumps (24"/20")KB Swings (70#/53#)Alternating Leg PistolsShoulder To Overhead (115#/75#) Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday,...

ian - avatar ian 17 May 2015 Hits:105 W.O.D.

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05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 15 May 2015 Hits:71 W.O.D.

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05/15/2015

05/15/2015

Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 14 May 2015 Hits:64 W.O.D.

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05/14/2015

05/14/2015

SWOD: Snatch w/ 3 Second Lift-Off 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% WOD: 2015 Regional Event 7 | The CrossFit Games 15 Muscle Ups 5 Rep Clean Ladder (M 205#-225#-245#-255#-265#) (F 135#-145#-155#-165#-175#) (6 Minute Cap) Fit it Forward, CFMG! In honor of the new referral program we will introduce next week,...

ian - avatar ian 13 May 2015 Hits:90 W.O.D.

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05/13/2015

05/13/2015

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia...

ian - avatar ian 12 May 2015 Hits:112 W.O.D.

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