A+ R A-

W.O.D.

WOD:

“Tabata Fun”

Tabata Row for max distance

Rest 2 minutes

Tabata Sit-ups

Rest 2 minutes

Tabata Burpees

Rest 2 minutes

Tabata KB Swings (53#/35#)

 

How To Make Nontoxic Homemade Sunscreen

CrossFit Tour: Island Life

The Night Shift


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


SWOD: 2 Snatch Pulls|1 Snatch x 5 Sets

A1) Snatch Grip Bent Over Rows 6/6/6/6 (Use straps, if needed)

A2) GHD Sit-Ups 10/10/10/10


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Pulling Positions For The Snatch

Orange Sriracha Chicken

Chemicals In Soap Can Cause Male Infertility

"Fed Up" Asks, "Are All Calories Equal?"


FREE Movement RX mobility workshop at CrossFit Mission Gorge TOMORROW, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


WOD:

800m Run

15 Hang Squat Cleans (135#/95#)

15 Toes-To-Bar

-3 Rounds For Time-

Finisher:

“Texas Push-Up Challenge”

1 Push-Up|Stand

2 Push-Ups|Stand

3 Push-Ups|Stand….

Work up to 10 Push-Ups|Stand

(3 Minute Cap)

 

How To Improve Your Squat Cleans

The Future Is Now

Effects Of Consuming A High Protein Diet On Body Comp. In Resistance Trained Indiv.


FREE Movement RX mobility workshop at CrossFit Mission Gorge THIS Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


Mobility:

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

A2) 2 minutes of self myofascial release on posterior chain. Use lacrosse ball or foam rollers.

Skill: Handstand and Handstand push-up practice. Use this time to also figure out what modification you are going to use for the HSPU.


WOD:

“Diane”

21-15-9

Deadlifts (225#)

HSPU

-For Time-

(12 Minute Cap)

 

How To Scale "Diane" And Tame The WODs

How Food Companies Court Nutrition Educators With Junk Food


FREE Movement RX mobility workshop at CrossFit Mission Gorge THIS Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


SWOD: 3 BTN Jerks|1 OHS x 5 sets

A1) Romanian deadlifts 6/6/6/6

A2) Weighted plank hold 45-60 sec x 4 sets


Dim lights Embed Embed this video on your site

 

FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


The Overhead Squat Is A Punk

Birth Of New Brain Cells Might Erase Babies' Memories

Thomas Edison And The Cult Of Sleep Deprivation

 

Open Gym 9 am-12


CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!

 

FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!


Announcing a new schedule change for Saturdays, starting this weekend. We will moving our noon class to 11am. The schedule on Saturdays will be as follows: 8am, 9am, 10am Free Beginner, and 11am classes.

WOD:

Double Unders

50-40-30-20-10

Toes-to-Bar

15-15-15-15-15

Front Squats (115#/85)

21/15/9/6/3

1 minute plank hold after each round

-For Time-


Free Beginner WOD at 10am

Skill: Air squat and jump rope practice

Single Unders

50-40-30-20-10

Sit-Ups

15-15-15-15-15

Air Squat

21-15-9-6-3

-For Time-


FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!


A Child's Spirituality Likely Affected By Outdoor Play

Everything You Know About Fat Is Wrong

Real Food Shopping From Costco


CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!

WOD:

8 Sets:

Minute 1: 3 Jerks

(Pick a heavy weight, you may increase each time)

Minute 2: 8 Ring Dips or Bar Dips

Minute 3: 20 Box Jumps (24”/20”)

-Rest 2 Minutes-

4 Sets:

:30 Seconds Max Burpee

:30 Seconds Rest


FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!

 

The Split Jerk: From Start To Finish

4 Cracks In Your Programming

Lava Flow Ice Pops

How To Get High On Life


Page 16 of 157

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