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CFMG Events

Adjusted Schedule Today!  We will have our Regular

8 am 9 am and Free 10 AM Class

Then we will have our Threesome Throwdown Potluck!

WOD

AMRAP 7 Min

10 Double Unders

20 Sit ups

30 Air Squats (53#/35#)

Rest 2 Min Then

AMRAP 5 Min

10 Wall Balls (20#/14#)

20 Push Ups

If you are around come to Sauds going away party

(Maybe he will bring his friend Dave Lipson?)

Free 10 AM WOD

AMRAP 12 Min

15 Push Ups

15 KB Swings

200 M Run


Garage Gym Set up

Don't Forget about our Massage Therapist Shedera! She has some great Specials this month!

Remember Adjusted Schedule tomorrow we will only have an 8 am 9 am and 10 am beginners class.  After that we have to ThreeSome Throwdown

SWOD

Snatch 3/3/3/3/3

Use the above rep scheme as a guideline if you need to adjust or are new to the movement then work technique.

WOD

In 3 Minutes

8 KB Swings (53#/35#)

200 M Run

8 KB Swings

Max Deadlifts (185#/115#)

Rest 1 Min

4 Rnds

Score = Total Deadlifts


Snatch Technique

Dealing with Old Junky Tissue


SWOD

Speed Squats 45-50% of 1 Rep Max

8 Reps x 4 Sets

Then

Box Jumps

8 Reps x 4 Sets

(pick a height you can spring off the floor, there should be no pause at the bottom)

 

WOD

5 Power Cleans (135#/95#)

10 Lunges

5 Burpees

5 Rounds




Reebok CrossFit Shoe Release Causes their website to Crash- Read Here

CrossFit Tour

Got Massage? CFMG's very own Massage Therapist, Shedara Gibson, is running a few specials this month. Contact her for more info or to set-up your appointment!


 

 

 


Remember we will not have a regular schedule this Saturday due to the Threesome Throw down!

WOD

100 Push Ups

*avoid peeling go from knees if you need to*

-For Time-

Rest 2 Min

Then

400 M Run

12 Shoulder to OverHead (115#/85#)

12 Toes To Bar

15 Min AMRAP

New Reebok CF Shoe

SIC Flicks

Healthy Christmas Gifts

Skill WOD

A1) Max Pull Ups x5

Lowest Round goes on the board.

A2) Max L Sit x4

Lowest Time goes on the board.  You can use boxes instead of parallets if you need to.

A3) Max Reps Sotts Press x 3 (45#/30#)

Score is Lowest Reps

It is important to hold a proper position if your shoulder/lower back/ or hips hurt then use a pvc pipe not a barbell

Watch Video On Sotts Press HERE

WOD

20 Double Undres

10 Sit ups

5 Min AMRAP

A good one for people with Heel Issues

Christmas Fran

The shower is out of service again due to the same issue.  We will be working to get it fixed this week! Sorry for the inconvenience

Partner WOD

Max Thrusters (95#/65#)

AMRAP 6 Min

Rules: 1 Bar partners may split up reps however they want. One person works at a time.

Rest 3 Min

Partner WOD

20 Air Squats

20 Burpees

20 KB Sumo Deadlift High Pull (53#/35#)

5 Rounds

Rules: 1 KB, partners may divide reps however they want.  One person works at a time.

Watch your back on the Sumo Deadlift High Pulls

This weekend we will have our Christmas Threesome Throwdown Potluck!

WOD Demo At Reebok CrossFit One

Movement U Seminar with Jessi Stensland-

A great Seminar Coach Geo and Coach Dawn have attended 


 

 

Open Gym

10am-1pm today

 

WOD:

"Fun with Helen"

400m Run

21 KB Swings (53#/35#)

12 Pull-ups

AMRAP in 20 min.


Free Beginner WOD at 10am today!

AMRAP (As Many Rounds As Possible) in 12 Minutes

10 Static lunges

10 Push-ups

10 Leg Lifts

200m Run

 

Just a "heads up" the shower room is out of order. We will have it up and running ASAP.

Leptin: Fat Loss for Smart People

Autumn Soups

Page 82 of 102

Latest W.O.D.

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

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8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

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8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

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8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

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8/10/2014

8/10/2014

Open Gym 9am-12pm

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8/9/2014

8/9/2014

On Monday Aug. 11 the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 08 Aug 2014 Hits:211 W.O.D.

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