A+ R A-

W.O.D.

Please join us on Saturday Oct 13th to celebrate CFMG's 3 year Anniversary. More info HERE.

Please remember that the CFMG Olympic Weightlifting Club does not meet this week.

This cake is not Whole 30 Approved Sealed


SWOD: Back Squat 5/5/5/5/5


A1) KB or DB Walking Lunges, 18 steps x 4 sets

A2) Static supported handstand hold, accumulate 1 min x 3 sets (sub = Headstand hold)


Caramelized Italian Pork Chops

44 and Broken (part 1)

The CFMG Olympic Weightlifting Club will not be meeting this week.


Today's WOD is dedicated to all those who lost their life during the Sept. 11, 2001 attack on The World Trade Center. We will never forget!


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SWOD: Bench Press 3/3/3/2/2

WOD:

AMRAP in 7 min

5 muscle-ups (sub = 10 CTB Pull-ups)

10 KB Swings (53#/35#)

10 Toes-through-rings (10 T2B if doing CTB pull-ups)


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Good luck to all of you who are participating in the CFMG's 30 Day Challenge! Be sure to keep track of your score and also record your results from today's WOD as we will be re-testing around Oct. 10.

CFMG’s Whole 30 Assesment WOD

AMRAP in 12 min

Buy in: 800m run

10 Thrusters (135#/95#)

15 Burpees

20 Sit-ups


The Whole30 Program

Learning how to adapt

 

 

 



OPEN GYM 9am-Noon

The CFMG Oly Club Meets at Noon-2pm today! Starting next week the CFMG Oly Club will meet on Saturdays at 1pm-3pm. Checkout our specialty classes page for more info on the Oly club and the other classes we offer.

 

Mark your calendars! Saturday October 13th we will be holding our 3 year anniversary party! We will be releasing more info soon, but we are planning on doing some WODs in the morning and then having a party in the evening. We hope you can all join us for the celebration!


WOD:

In teams of two:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air squats

100 Burpees

-For time-

Partners may split the reps up but they must complete all reps of each movement before moving to the next. While one partner is working on the reps the other partner is holding a bumper plate overhead (45#/25#)

Free Beginner WOD at 10 am

5 Burpees

10 Push-ups

10 Air squats

20 Single unders

AMRAP (As Many Rounds As Possible) in 10 min

CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!

For more info Click HERE.



Pre WOD: Dedicate 20 minutes to your weakest barbell movement i.e. Clean, Jerk, Snatch, Deadlift, Front Squat, etc. Your Coach will be there to give instruction and pointers.

AM vs PM Challenge WOD:

10 squat cleans (155#/115#)

5 Burpees

200m run

-4 rounds for time-

*Please post your time in seconds


Physical Fitness Is a Requirement to Be a Cop

Send This To Your Mother

 



The AM vs. PM challenge WOD will happen tomorrow!

 


Mobility: Shoulder distraction drill, 1 min each arm x 2 sets

SWOD: Split Jerks (from the rack) 6/5/5/4/4

WOD:

50 Pull-ups

1 mile run

50 KB Swings (53#/35#)

-for time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!

For more info Click HERE.

Are you planning on starting your WHOLE 30 with CFMG on Monday, September 10th? Then you need to "like" this page to stay in the loop! If you signed up for the challenge via the clipboard at the front desk AND paid your $10 buy-in, expect an e-mail later this week with links to other resources and information.


Mobility:

A1) Bottom up hip mob., 1 min each leg x 2 sets

A2) Paleo Chair, accumulate 1 minute x 2 sets


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SWOD: Back Squat 7/7/7/7/7

WOD:

100 push-ups

100 sit-ups

-for time-

(7 min cap)


The CrossFit Experience w/ Brian MacKenzie

Breakfast Smoothie Extraordinaire, a la Whole30

Shakshuka



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