A+ R A-

W.O.D.

Skill: Muscle-ups: We will practice the muscle-up progression. Those of you who have kipping muscle-ups, will work on strict muscle-ups, 5 sets of 2-5 reps.

WOD:

4 Ring Muscle-ups (Sub = 10 Pull-Ups)

6 Power Cleans (155#/105#)

8 Lateral Burpees over Barbell

200m Run

-5 Rounds for Time-


Virtuosity: Learning to Fail

Reset Your Mobility With These 3 Essential Movement Patterns

5 Reasons To Choose Early Morning Workouts


CFMG Holiday Hours:

Tuesday, December 23rd: No 6pm, 7pm Classes

Wednesday, December 24th: Open Gym 9am-12pm

Thursday, December 25th: Gym Closed

Friday, December 26th: Open Gym 9am-12pm

Wednesday, December 30th: No 6pm, 7pm Classes

Thursday, December 31st: Open Gym 9am-12pm

Friday, January 1st: Gym Closed

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

Open Gym 0900-Noon

Main Site WOD 12/6/14:

20 Minute AMRAP

10 Chest-to-Bar Pull-ups

20 Back Squats (95#)

30 Double Unders


Free Beginner Class at 10 am

Skill: Front Squat

WOD:

5 Front Squats (45#)

10 Push-Ups

15 Air Squats

200m Run

-AMRAP in 12 Minutes-

 

CFMG Holiday Hours:

Tuesday, December 30th: No 6pm, 7pm Classes

Wednesday, December 31st: Open Gym 9am-12pm

Thursday, January 1st: Open Gym 9am-12pm

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

Open Gym

9am-Noon

Gym Closed

Merry Christmas!

Open Gym

9am-Noon

SWOD:

A1) Split Jerk 5/5/5/5

A2) Weighted Push-Ups 12/12/10/10

 

WOD:

AMRAP in 6 Minutes

100m Row

5 Burpees Over Rower


-Rest 1 Minute-


AMRAP in 6 Minutes

100m Run

15 Air Squats

 

-Rest 1 Minute-


AMRAP in 6 Minutes

100 Double Unders (Sub = 150 Single Unders)

20 Toes-to-Bar


Top 5 Assistance Exercises For The Jerk

A Step-By-Step Guide To A Perfect Jerk

Who Makes The Cut? The CrossFit Games


CFMG Holiday Hours:

Tuesday, December 23rd: No 6pm, 7pm Classes

Wednesday, December 24th: Open Gym 9am-12pm

Thursday, December 25th: Gym Closed

Friday, December 26th: Open Gym 9am-12pm

Wednesday, December 30th: No 6pm, 7pm Classes

Thursday, December 31st: Open Gym 9am-12pm

Friday, January 1st: Gym Closed

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

Please join us TONIGHT at 8pm for Yoga at CFMG.  It's FREE for all members!

(Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday)

Bring a mat!

SWOD:

Front Squat: Build up to a 5RM

Back Squat: 5/5/5/5 (3 second pause at bottom)

WOD:

EMOM for 10 Minutes

3 Deadlifts (You pick the weight)

2 Squat Cleans


Are You Vegetarian? It's Probably Just A Phase

Are Midwives Safer Than Doctors?

Conquer The Art Of The Freestanding Handstand

CrossFit Allows Ordinary People To Be Extraordinary


CFMG Holiday Hours:

Tuesday, December 23rd: No 6pm, 7pm Classes

Wednesday, December 24th: Open Gym 9am-12pm

Thursday, December 25th: Gym Closed

Friday, December 26th: Open Gym 9am-12pm

Wednesday, December 30th: No 6pm, 7pm Classes

Thursday, December 31st: Open Gym 9am-12pm

Friday, January 1st: Gym Closed

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

Page 17 of 185

Latest W.O.D.

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5/5/2015

5/5/2015

Congratulations to Nick on the Birth of his daughter Noelle. We are all very happy and excited for you. Hatch Week #6 Day #1 Back Squat 6 @ 70% 6 @80% 3 @90% 2 @95% Front Squat 5 @65% 4 @75% 4 @80% 4 @80% Finisher: A1) Back Extensions 6-10 reps x 3 sets A2) Side Plank for 45-60 seconds each side x 3 sets Upcoming...

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05/04/2015

05/04/2015

Mobility: A1) Shoulder Distraction; 1 minute on each arm x 2 sets A2) Olympic Wall Squat; accumulate 2 minutes x 2 sets WOD: “Nancy” 400m Run 15 Overhead Squats (95#) -5 Rounds For Time- Finisher: Tabata Sit-Ups (:20 Seconds of Max Effort Sit-Ups, :10 Seconds of Rest) Score = The lowest amount of reps completed in any 20 second...

ian - avatar ian 03 May 2015 Hits:73 W.O.D.

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05/03/2015

Open Gym 9AM-Noon Team CFMG trains at 9:30AM   Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as...

ian - avatar ian 28 Apr 2015 Hits:30 W.O.D.

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05/02/2015

05/02/2015

SWOD: Clean with 3-second lift-off + Jerk with 3-second pause in split: 2@ 70%, 2@ 75%, 2 @ 80%, 2 @ 85% Emphasize leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split. WOD: In Teams of 2: 12-9-6-3 Reps Shoulder to Overhead...

ian - avatar ian 28 Apr 2015 Hits:45 W.O.D.

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05/01/2015

05/01/2015

Hatch: Week #5 Day #2 Back Squat 6 reps @65% 6 reps @75% 6 reps @80% 6 reps @80% Front Squat 5 reps @60% 5 reps @65% 5 reps @70% 5 reps @70%   WOD: :30 Seconds of Max Squat Cleans (95#) :30 Seconds in Plank Hold :30 Seconds of Double Unders/Single Unders -5 Rounds for Total Squat Clean Reps- The True Meaning of Physical Therapy:...

ian - avatar ian 28 Apr 2015 Hits:80 W.O.D.

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04/30/2015

04/30/2015

SWOD: Split Jerk 1 @ 95-100% x 4 sets WOD: 4 Rounds for Time; 1:00 Rest Between Rounds 7 Thrusters (135#/95#) 14 Toes to Bar 400m Run The Split Jerk's Not Simple, But It's Easy! The Hip And Athletic Performance Your CrossFit Gym Is Only As Scalable As It Feels 4 Ways To Know If Your Beef Is Grass-Fed Upcoming...

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04/29/2015

04/29/2015

Team CFMG trains tonight at 7PM SWOD: Hang Power Clean: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85% Clean-Grip Deadlift: 3 @ 75% x 4 Sets WOD: Rotate Stations: :20 Seconds Barbell Bicep Curls (45#/35#) :10 Seconds Rest :20 Seconds Ab-Mat Sit-Ups :10 Seconds Rest :20 Seconds KB Rows (53#/35#) :10 Seconds Rest -6 Rounds for Reps- ...

ian - avatar ian 28 Apr 2015 Hits:92 W.O.D.

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4/28/2015

4/28/2015

Hatch: Week #5 Day #1 Back Squat 8 reps @65% 6 reps @75% 4 reps @85% 4 reps @90% Front Squat 5 reps @70% 4 reps @80% 3 reps @85% 3 reps @90% WOD: AMRAP in 5 Minutes Max Plate Burpees (15#) {youtube}FLK47s0h39E{/youtube} Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and...

ian - avatar ian 27 Apr 2015 Hits:84 W.O.D.

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4/27/2015

4/27/2015

Congratulations to everyone who competed this weekend in the 2015 Rumble in Paradise. Special congratulations to Coach Dan who finished 3rd and Jack who finished 2nd in the advanced category. SWOD: Strict press: 8 @75%, 6 @80%, 4 @85%, 3 @90% WOD: 2015 Masters Qualifier Event 4 21-15-9 reps for time of: Deadlifts (225#/155#) Box jump...

ian - avatar ian 26 Apr 2015 Hits:145 W.O.D.

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04/26/2015

04/26/2015

Open Gym 9am-12pm

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04/25/2015

04/25/2015

Open Gym 8-10am

ian - avatar ian 24 Apr 2015 Hits:82 W.O.D.

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04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

ian - avatar ian 23 Apr 2015 Hits:97 W.O.D.

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