A+ R A-

CFMG Events

SWOD:

135#/85#
145#/95#
155#/105#
165#/115#
175#/125#
(Advanced Athletes Start Here)
185#/135#
195#/145#
205#/155#
215#/165#
225#/175#
235#/185#
245#/195#
255#/205#


“Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a 10 second transition between stations, where athletes will advance to the next station. Competitors may only advance if they successfully complete 2 clean and jerks.

Competitors may squat or power clean the barbell off of the ground or from the hang position. Competitors must stand up with the weight on their shoulders showing control with their hips fully extended. Competitors may strict press, push-press, push jerk, or split jerk the barbell overhead. Competitors must finish with arms, hips, and knees fully extended. Feet must come back together for competitors who decide to split jerk. The reps do not need to be “touch and go.”

Finisher
1 Mile Run
-For Time-
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Still on the fence about competing in the CrossFit Mission Gorge 2014 Left Coast Invitational on August 16th and 17th?

Better sign up now, before 10pm, to receive the "early bird" discount! And if you are not competing, you can still be a part of all the action and volunteer as a judge! We'd love to have you!!!

 

Why You Should Be Competing In CrossFit Competitions

Why Compete In CrossFit?

Open Gym

9am-Noon

SWOD: Barbell Bent-Over Rows 12/12/12/12

WOD:

5 Deadlifts (245#/185#)

10 Bar Dips

15 Unbroken Double Unders

-5 Rounds for Time-

(10 minute cap)

 

Free Intro WOD at 10am

Skill: Push-Jerk

WOD:

6 Push-Jerks (45#)

8 Burpees

10 Static Lunges

12 Sit-Ups

200m Run

-AMRAP in 15 Minutes-

 

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Oven Roasted Tomatoes

Should You Refrigerate Your Eggs?


WOD:

6 Bar MUs (Sub = 6 CTB Pull-Ups)

8 Alternating Leg Pistols

10 Power Cleans (135#/95#)

200m Run

-5 Rounds for Time-

 

C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter

Paleo: Is It Right For Kids?

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SWOD:

Hatch Squat Program

Back Squat: 60%x10, 65%x10, 70%x8, 75%x8

Front Squat: 60%x5, 65%x5, 70%x5, 70%x5

Finisher:

Tabata V-Ups

The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

 

Mobility:

A1) Couch Stretch; 1 min. each leg x 2 sets

A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets

(To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your right hand to push on your right knee.)

WOD:

50 Wall Ball Shots (20#/14#)

50 Pull-Ups

50 Push-Ups

50 Sit-Ups

50 KB Swings (53#/35#)

50 Box Jumps (24”/20”)

-For Time-

 

An Open Letter To Those Who Can't Train

Pathogens On A Plane: How To Stay Healthy In Flight

Flop Life: What If We All Acted Like We Were In The World Cup?

Pineapple Coconut Water

SWOD: Bench Press with accommodating resistance 5/5/5/5

WOD:

Minute 1: 3 Rope Climbs

Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#)

Minute 3: Suicide Run (worth three reps)

Minute 4: Rest

-5 rounds for total reps-

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Let 'Em Eat Dirt

How To Increase Your Pull-Up Power

SWOD:

Hatch Squat Program

Back Squat: 65%x8, 70%x8, 80%x6, 85%x6

Front Squat: 60%x5, 70%x5, 75%x5, 80%x5

WOD:

100 Burpees

50 Toes-to-Bar

-For Time-

(12 min cap)

 

The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current 1 rep max (1RM). Please go to this spreadsheet ASAP and print out your numbers based on your current 1RM.

Page 9 of 108

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10/25/2014

10/25/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding! SWOD: Deadlift 5/5/5/5   WOD: AMRAP in 10 Minutes 10 Box Jumps (24”) 10 Squat Cleans (155#) How...

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10/24/2014

10/24/2014

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!   SWOD: Strict Press 5/5/5/5 WOD: -5 Rounds for Time- 15 HSPU 200m Run 35 Double Unders (90 Single...

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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 @...

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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...

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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...

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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- ...

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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)...

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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...

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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...

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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...

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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

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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

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