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Open Gym 9AM-Noon

Competitor Training 9:30AM-11:00AM

SWOD:

Back Squat 5/4/4/3/3

WOD:

21-15-9

C2 Row for Cals

Push Press (155#/115#)

 

Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG!

Please place your pre-orders for our ever-famous CFMG FlexFit Hats and Female tank tops. Follow this link for more info and to be directed to our Online Store. We will have male shirts up for order this week too!

 

Building Strength With The Sled

Learning Weightlifting Technique Through Imitation

Finding A Healthy Food Balance For Your Kids

SWOD:

EMOM for 10 Minutes:

Odd: 5 Weighted or Strict Bar Dips

Even: 5 Deadlifts (225#/185#)

Partner WOD:

5 Sets for Time:

600m Row

6 Power Snatches (135#/95#)

12 Burpee Box Step-Overs w/ KBs/DBs (35#/26#)

*One partner completes full round while other partner rests*

 

Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG!

Please place your pre-orders for our ever-famous CFMG FlexFit Hats and Female tank tops. Follow this link for more info and to be directed to our Online Store. We will have male shirts up for order this week too!


Week #4 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.4. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Pure Pharma and The Not So Fast Food Truckas our local friendly vendor for our Friday Night Lights series.

CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

Each Open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge needs judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Course if you are interested (this is not mandatory). If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

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I Do CrossFit, Why Am I Still Fat?

Inhabit The Moment: Zen Habits

Intuitive Eating: Are You Listening To Your Body's Signals?


Skillwork:

Handstand Walk or Handstand Holds

Skill WOD:

4 Rounds:

2 Muscle ups or 5 CTB Pull ups

15 Deficit push ups (45#/25#)

10 Plate Overhead Squats (45#/25#)

Finisher:

Max L-Sit Hold x 4 Sets


Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG!

Please place your pre-orders for our ever-famous CFMG FlexFit Hats and Female tank tops. Follow this link for more info and to be directed to our Online Store. We will have male shirts up for order this week too!


Week #4 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.4. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Pure Pharma and The Not So Fast Food Truck as our local friendly vendor for our Friday Night Lights series.

CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

Each Open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge needs judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Course if you are interested (this is not mandatory). If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

SWOD:

Bench Press 5/5/5/5

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WOD:

20 Minute AMRAP

5 Hang Squat Cleans (185#/115#)

10 V-Ups

100 Double Unders

400m Run


Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG!

Please place your pre-orders for our ever-famous CFMG FlexFit Hats and Female tank tops. Follow this link for more info and to be directed to our Online Store. We will have male shirts up for order this week too!


Week #4 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.4. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Pure Pharma and The Not So Fast Paleo Food Truck as our local friendly vendor for our Friday Night Lights series.

CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

Each Open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge needs judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Course if you are interested (this is not mandatory). If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

 

Garlic And Ghee Roasted Chicken With Carrots

ACSM President-Elect: Gatorade Does "Affect Objectivity"

A Study In Academic Misconduct

Cleaning Up Your Dirty Clean: It's All About Technique

Happy St. Patrick's Day!


WOD:

3 Minute AMRAP

6 Thrusters (95#/65#)

4 Pull-Ups

-4 Rounds-

Rest 2 Minutes Between Rounds

Score=Total Reps


After Party:

A1) Tempo Ring Dips (1 s. pause at bottom, 2 s. pause at extension)

10/10/10/10

A2) GHD Hip Extensions

10/10/10/10

 

Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG!

Please place your pre-orders for our ever-famous CFMG FlexFit Hats and Female tank tops. Follow this link for more info and to be directed to our Online Store. We will have male shirts up for order this week too!


Week #4 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.4. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Pure Pharma and The Not So Fast Paleo Food Truck as our local friendly vendor for our Friday Night Lights series.

CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

Each Open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge needs judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Course if you are interested (this is not mandatory). If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

The Muscle-Up

The Mental Switch-Prepare Yourself For Competition

Leveraging The CrossFit Open

SWOD:

3 Deadlifts + 2 Hang Power Cleans + 2 Front Squat

x 5 Sets


WOD:

-5 Rounds for time-

15 Kettlebell Swings (53#/35#)

15 Burpees


Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories, and we would love to have a strong showing for Team CFMG!

Please place your pre-oders for our ever famous CFMG FlexFit Hats and Female tank tops. Follow this link for more info and to be directed to our Online Store. We will have male shirts up for order this week too!


Week #4 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.4. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Pure Pharma and The Not So Fast Paleo Food Truck as our local friendly vendor for our Friday Night Lights series.

CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.

Each Open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout.  CrossFit Mission Gorge needs judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Course if you are interested (this is not mandatory). If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.

Free Yoga 8AM-9AM

Open Gym 9AM-Noon

Competitor Training 9:30AM-11:00AM

Page 14 of 193

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