A+ R A-

CFMG Events


CFMG is happy to announce that we have teamed up with Cavegirl Confections. Orders over $25 get a free 8 oz jar of Vanilla-Coconut Almond butter!


WOD:

10 Shoulder-to-overhead (185#/120#)

10 toes-to-bar

400m run

-4 rounds for time-

(18 min cap)

Mobility:

A1) Downward dog pose, 45-60 sec x 2 sets

A2) Shoulder SMR, 1 min each shoulder x 2 sets


The new 5:30 am class on Fridays starts this week!


The 2013 CrossFit Open at CFMG, Part 2

By: Ian and Betsy


Every Saturday during the Open season, March 6 - April 7, we will be holding the Open WOD here at the gym from 8am-?. We will open the gym at 8 am and Coaches will be on-hand to help you warm up/strategize. You do not need to come promptly at 8 am, as we will be running the workout in heats until approximately noon. We do not know what the WODs are yet, so we will have to plan the details week-by-week. Please be flexible with us. Competitors and Coaches will validate each other. You are welcome to do the Open WODs on your own at your convenience, as long as you do not interfere with the regular CrossFit Classes.


Register Here for the Open.


There will be no regular CrossFit Classes or Beginner WODs on Saturday during the Open. These Open WOD Sessions at CFMG will not be beginner-friendly, so no beginners please! We highly encourage you all to participate in the Open. Still unsure? Read The 2013 CrossFit Open at CFMG Part 1.


We are working on getting some local vendors that you all know and love to come down each Saturday to give out samples or products at discount prices. More information on that later.



A few of CFMG's own at the CFL1 Cert. this past weekend


*SWOD: Front squat 15/15/15 (Aim to use 60% or more of your 1RM)

Barbell walking lunges 10 steps x 4 sets


*Each set should be "heavy" but you should be able to finish the sets unbroken.

Mobility: Foam roll, focus on quads., glutes, and hamstrings for about 5-10 min.


Announcing CFMG's next 101 Session

CFMG and Pete's Paleo


Please checkout our info about the CrossFit Open (3/6-4/7) at CFMG. We are currently planning how we will run the Open workouts but it is looking like we will be doing a Saturday competition session. We just wanted to make sure you all had a heads up, and we are encouraging everyone at CFMG to sign-up. "Even if you have never competed before, this will be a good opportunity to dive in and sign up, because you have the support of the whole CFMG community to rally behind you, and you will be doing the workouts in the comfort of your "home" gym."


Also, if you are planning on judging during the Regional level of competition you'll need to checkout the Online Judging Course.

Coach James and Coach Burgener


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


WOD:

45 Jumping air squats

35 Sit-ups

25 Deficit Push-ups

15 Strict Pull-ups

Rest 2 min

-5 rounds for total time-


Online Judges Course

Unplug the Noise, Sharpen the Signal


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


Skill: 10-12 min of dedicated pistol squat and L-sit work

SWOD: 25 min to build up to a 1RM Split Jerk

Top 8 males/females will have their scores posted on the leader board.


Face the Fear: Lessons From Newtown

Omega-6 vs. Omega-3: Who Cares?

Open Gym 9am-Noon

Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


WOD:

“Mary”

AMRAP in 20 min

5 HSPU

10 Pistol squats

15 Pull-ups

-or-

“Cindy”

AMRAP in 20 min

5 Pull-ups

10 Push-ups

15 Air squats

No modifying for Mary, top 8 male/female scores go on the leader board.


Free Beginner WOD at 10am

AMRAP in 15 min

10 Push-ups

15 Sit-ups

20 Air squats

200m run


2013 CrossFit Open at CFMG

"I'm Competing in Open Because..."

Dim lights Embed Embed this video on your site

 

 

SWOD: Split Jerks 3/3/3/3/3 (Heavy! Aim to use 90% or more of your 1 RM for at least your last 2-3 sets) Then,

Barbell good mornings 8/8/6/6/6



Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


Skill: We’ll spend 10-15 min on Rowing technique

WOD:

1000m row

20 Hang cleans (225#/135#)

1 Mile run

-For time-

*“Finisher”

Burpees

AMRAP in 2 min

*This should be done 5 min. after the WOD. You may end up having to do this portion on your own depending on how long classes run.


Info. on the upcoming 2013 CrossFit Open

Mom, Dad, Kids, and Grandma

Pregnancy and Food Aversions

Page 69 of 123

Latest W.O.D.

Prev Next

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:46 W.O.D.

Read more

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:108 W.O.D.

Read more

04/26/2015

04/26/2015

Open Gym 9am-12pm

ian - avatar ian 25 Apr 2015 Hits:30 W.O.D.

Read more

04/25/2015

04/25/2015

Open Gym 8-10am

ian - avatar ian 24 Apr 2015 Hits:54 W.O.D.

Read more

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:63 W.O.D.

Read more

04/23/2015

04/23/2015

SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

ian - avatar ian 22 Apr 2015 Hits:79 W.O.D.

Read more

04/22/2015

04/22/2015

SWOD: High Hang Clean: 2/2/2/2/2 (load by feel) Clean Lift-Off: 4/4/4/4 (100%-110% of 1RM) A1) Close Grip Bench Press 8/8/8/8 A2) Chin-Ups 10/10/10/10   Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :) Dear Rumble Competitors, In just a few...

ian - avatar ian 21 Apr 2015 Hits:73 W.O.D.

Read more

04/21/2015

04/21/2015

Hatch Week 4, Day 1 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your 1RM 5 Reps @ 80% of your 1RM 5...

ian - avatar ian 20 Apr 2015 Hits:148 W.O.D.

Read more

04/20/2015

04/20/2015

SWOD: Push Press: 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1 WOD: 1 Minute: Rope Climbs 1 Minute: Box Jumps (24"/20") 1 Minute: Power Cleans (95#/65#) 1 Minute: Double Unders (Sub=Single Unders) 1 Minute: Kettlebell Swings (53#/35#) 1 Minute: Rest -3 Rounds for Reps-   The Skinny On Pre-Workout Supplements How To Think Abundantly Why...

ian - avatar ian 19 Apr 2015 Hits:139 W.O.D.

Read more

04/19/2015

Open Gym 9am-12pm   Competitor's Session 10am

ian - avatar ian 19 Apr 2015 Hits:49 W.O.D.

Read more

04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

ian - avatar ian 17 Apr 2015 Hits:100 W.O.D.

Read more

04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% 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 16 Apr 2015 Hits:121 W.O.D.

Read more