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W.O.D.


A pic. from CFMG's own Trevor, pulling a new deadlift PR of 450#! He's currently overseas but hasn't stopped training.

SWOD: Squat Snatch: Take 15 minutes to work up to a heavy single rep or, for our newer members, work on your snatch technique.

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WOD:

"The One Arm Man"

This is a special WOD for CFMG that we do not want to share publicly, and we are asking that once you find out what the WOD is that you keep it to yourself. Come on in to class and find out what "The One Arm Man" WOD consists of. Yes, there will be scaling options.

 

INTENTION

by Mindi Martinez

“The act or instance of determining mentally upon some action or result.”

I intend to eat clean today. 
I intend to practice random kindness to people I don’t know well. 
I intend to slap a smile on my face and grin and bear it today regardless of what happens. 
I intend to get to the gym, even if I really don’t want to because it’s then that I need it the most.
I intend to compete again, even if I know I won’t be number one.
I intend to focus on what’s going right instead of the things that may be falling apart.
I intend to improve my snatch.
I intend to feel awesome about completing the WOD no matter how many ways I may modify.
I intend to focus on improving the list of skills that bring me to my knees.

Do I follow through with every intention, every day?  No.  I’m not perfect.  Besides, the list changes from day to day.  However, I believe having intentions is better than not having any.  It means you are aware of things you want to change or improve and it keeps them in the forefront of your mind.  What are your intentions?

 

10 Things to Improve Your Clean & Jerk

Comfort Foods Three Ways....

Thanks to Coach Luis Cortes and Coach Jason Dolby for holding a Kettlebelll Intro. Course this past Saturday.


SWOD:

Strict Press 3/3/3/3/3


WOD:

50 Air Squats

400m run

50 Push-ups

400m run

-2 Rounds for time-


Interested in receiving some massage therapy here at CFMG?

CFMG would like to welcome Shedara Gibson to our gym. Shedara will be offer massage therapy here at the gym, more details regarding pricing coming soon. In the meantime if you are interested in receiving some massage work please contact her at This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Be sure to introduce yourself to her as she will be starting CrossFit with us soon. Here is a little background on Shedara:

I graduated from Lexington Healing Arts Academy in Lexington, KY. I have a special interest in Sports & Medical Massage. I am a former marathon runner and my aches and pains from training helped me to understand what the human body goes through when you push it's limits. It's also what created my love for massage and the knowledge to ease the effects of training and increase performance and recovery. I offer Sports, Myofascial, Deep Tissue, Swedish, & Prenatal modalities in your custom-tailored bodywork.

You can also take a look at Shedara's website HERE and her Facebook page HERE.


Benefits of Massage for Athletes

The 400,000 Hour Body

OPEN GYM HOURS TODAY ARE FROM 8 am to 10 am

 

RX Jump Rope Clinic Today at 10 am

Please bring your payment!

 

 

Free Running Practice

THERE IS ONLY AN 8 AM Class today

If you signed up for the KB Clinic please have your payment, arrive ready to workout and have fun!

8 am Partner WOD

Buy in: Both Partners must complete 200 Single Rope Skips Each (partners may work at the same time, but may not start the next portion until each person has completed their 200 Skips)

In the below portion only one person may work at a time

30 Deadlifts (135#/95#)

40 Box Jumps

50 KB Swings (53#/35#)

60 Push Ups

2 Rnds

Cash Out: Both Partners must complete 200 Single Rope Skips Each (partners may work at the same time)

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Coconut Banana Fritters

 

 



Reminder there will only be an 8 am class tomorrow!

WOD

Run 1 Mile

Toes to Bar

Wall Ball

Push Press (115#/85#)

15-12-9

Run 1 Mile


Reggie on the KB SDHP

 

Mikes Gym- Coach B's Website

Press and Push Press Technique

CF Games Commercial

REMINDER we will only have one class this Saturday 9/24 at 8 am due to the kettle bell clinic we are holding. Our Sunday open gym hours will be different this week also.  They will be from 8 to 10 am.

S WOD

Over Head Squat

6/6/4/4/4

WOD

200 M Run

15 Power Snatch (95/65)

20 Box Jumps

3 Rnds


LCI Woman's heat

 

Overhead Squat and Snatch Prep

2010 CF Games Woman's Muscle up Squat Snatch WOD



WOD

Buy In: 15 Power Cleans (155/105#)

12 Burpees

20 KB Goblet Lunge (53#/35#)

12 Pull Ups

5 Rnds

Cash Out: 15 Power Cleans (155/105#)


 

Betsy on Front Squats during the LCI.

 

Power Clean Demo- Watch the Speed!

Hendel and Malleolo on Split Jerks

Red Bull and Parkour

Reminder we will only have ONE class this Saturday! 8am only.  We are hosting a Kettle Bell certification.  Click here for more details.  Open gym hours Sunday will also change.  We are hosting the RX Jump Rope clinic and well have open gym from 8 am to 10 am. Spread the word!

S WOD

From the Rack 1 Front Squat then 3 Push Jerk or Split Jerks x 5

WOD

4 Thrusters(135#/95#)

8 Clapping Push Ups

7 Min AMRP

CFMG Talking strategy during the LCI

 

The Man Behind the 325 Pound Thruster

Katie Hogan and Lindsey Valenzuela Tie Breaker Thruster

Burpees, Stone Carry, GHD Workout

Page 129 of 150

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7/21/2014

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7/20/2014

7/20/2014

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7/19/2014

7/19/2014

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-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

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7/17/2014

7/17/2014

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...

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7/16/2014

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7/15/2014

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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...

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