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W.O.D.

Open Gym 9am-Noon

SWOD: Bench Press 6/6/6/6/6

WOD:

20 Sit-Ups

50 Double Unders (Sub = 75 Single Unders)

20 KB Sumo Deadlift High Pull (70#/53#)

-3 Rounds for Time-

(10 min cap)


Free Beginner WOD at 10 am

Skill: Pull-Ups

WOD:

5 Pull-Ups

10 Push-Ups

15 Air Squats

200m Run

-AMRAP in 15 Minutes-

 

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Modified Hours: Classes at 9am and 11am only

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

WOD:

“Hortman”

AMRAP in 45 Minutes

800m Run

80 Squats

8 Muscle-Ups

(Sub = 16 CTB Pull-Ups/16 Hand Release Push-Ups)


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SWOD:

Hatch Squat Program

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

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

WOD:

In teams of two:

200 Wall Ball Shots (20#/14#)

-For Time-

Partner A completes the wall ball shots while Partner B holds a plank position. Partners may switch at any time. Wall ball shots may only be completed while one partner is in the plank position.

 

CrossFit Mission Gorge begins the Hatch Squat Program this week.  This is a 12-week squatting program developed by U.S. Olympic weightlifting coach Gayle Hatch. The program calls for two squat workouts per week, and every rep of every squat workout in this cycle is determined by a percentage of your 1rm back squat or 1rm front squat. If you are new to our gym and/or do not know your 1rm back squat and 1rm front squat, you will need to gauge your efforts off your previous weight for reps in these movements.

If you know your 1rm back squat and front squat (and if you've been a member at CFMG for 6+ months, you should!), simply plug them in to this spreadsheet and your squat loads for the entire cycle will be calculated for you.

This is an excellent program that many of our coaches and athletes have experienced significant gains in their squats and other lifts.  We are confident you will reap the benefits, as well, and we look forward to seeing you through your own gains in the next 12 weeks of programming.

 

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WOD:

5 Snatches (135#/95#)

10 Toes-to-Bar

400m Run

-5 Rounds for Time-


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SWOD:

Hatch Squat Program

Back Squat: 60%x10, 70%x8, 75%x6, 80%x4

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

A1) GHD Superman Hold 45-60 sec x 3 sets (add weight if needed)

This is a Superman Hold on the GHD.  Note that Superman's hips are off the pad, and he is maintaining a neutral spine position by engaging his glutes and abdomen.

A2) Weighted Sit-Ups 25 x 3 sets


Beginning today, CrossFit Mission Gorge will be following the Hatch Squat Program.  This is a 12-week squatting program developed by U.S. Olympic weightlifting coach Gayle Hatch. The program calls for two squat workouts per week, and every rep of every squat workout in this cycle is determined by a percentage of your 1rm back squat or 1rm front squat. If you are new to our gym and/or do not know your 1rm back squat and 1rm front squat, you will need to come gauge your efforts off your previous weight for reps in these movements.

Once you know your 1rm back squat and front squat, you simply plug them in to this spreadsheet and your squat loads for the entire cycle will be calculated for you.

This is an excellent program that many of our coaches and athletes have experienced significant gains in their squats and other lifts.  We are confident you will reap the benefits, as well, and look forward to seeing you through your own gains in the next 12 weeks of programming.


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Mobility:

A1) Rack position mob. drill, 1 min each arm x 2 sets

A2) Keg drill, accumulate 2 min, x 2 sets

WOD:

AMRAP in 20 min

3 Hang power cleans (135#/95#)

5 Push-presses (135#/95#)

10 KB swings (53#/35#)

200m run


Starting tomorrow, July 1, our gym will be following the Hatch Squat Program. This is a twelve week cycle 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.

Open Gym 9am - Noon


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10/26/2014

PLEASE NOTE: There will be NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

ian - avatar ian 24 Oct 2014 Hits:5 W.O.D.

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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...

ian - avatar ian 24 Oct 2014 Hits:44 W.O.D.

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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...

ian - avatar ian 23 Oct 2014 Hits:97 W.O.D.

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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 @...

ian - avatar ian 22 Oct 2014 Hits:125 W.O.D.

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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...

ian - avatar ian 21 Oct 2014 Hits:132 W.O.D.

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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...

ian - avatar ian 20 Oct 2014 Hits:123 W.O.D.

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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- ...

ian - avatar ian 19 Oct 2014 Hits:143 W.O.D.

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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)...

ian - avatar ian 16 Oct 2014 Hits:98 W.O.D.

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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...

ian - avatar ian 16 Oct 2014 Hits:133 W.O.D.

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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...

ian - avatar ian 15 Oct 2014 Hits:178 W.O.D.

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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...

ian - avatar ian 14 Oct 2014 Hits:165 W.O.D.

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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

ian - avatar ian 14 Oct 2014 Hits:217 W.O.D.

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