A+ R A-

W.O.D.

Skill:

Legless Rope Climbs | Rope Climbs | Modified Rope Climbs

WOD:

15 Minute AMRAP

10 Front Rack Static Lunges (135#/95#)

10 Box Jumps (30"/24")

400m Run


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Free Beginner WOD at 10am

Skill: Snatch

WOD:

12 Minute AMRAP

5 Power Snatches

10 Box Jumps

15 Ab Mat Sit-Ups

200m Row

 

"Friday Night Lights" is tonight at 4pm. Stay to compete and cheer on your fellow athletes!

Strength:

A1) Barbell Glute Bridges 10/10/10/10

A2) Weighted Sit-Ups 10/10/10/10

WOD:

10 down to 1 of:

KB Swing (70#/53)

KB Goblet Squat (70#/53#)

Muscle Ups (Sub=Ring Rows)


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Week #2 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.2. We will have Dr. Claudia of Movement RX in the house offering some services pre- and post-workout. Be sure to checkout Movement RX's website for a detailed list of all the services they provide.


We will also have representation from our friends at Proving Grounds Competitons. They will be here to offer some validating services and complete the Open Workout with us.

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: Speed Deadlifts 5/5/5/5/5

Skill WOD:

15 Minutes Not for Rounds of:

5 (each arm) KB Windmills

10 Dumbbell Bench Presses

20 Wall Ball Shots

Go as heavy as you can, keeping each set unbroken.  For the wall balls, try using a heavier ball, higher target, or unbroken sets.

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In The Rocking Chair With Coach Burgener: Episode 1

Week #2 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.2. We will have Dr. Claudia of Movement RX in the house offering some services pre- and post-workout. Be sure to checkout Movement RX's website for a detailed list of all the services they provide.


We will also have representation from our friends at Proving Grounds Competitons. They will be here to offer some validating services and complete the Open Workout with us.

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:

2 Power Cleans + 1 Jerk

-Rest 2 Minutes-

1 Power Clean + 2 Jerks

-3 Sets-

WOD:

10 Minute AMRAP

3 Wall Walks

6 Thrusters (95#/65#)

9 Pull-Ups

Finisher:

50 Hollow Rocks

 

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Depth Jump To Greater Heights

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Week #2 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.2. We will have Dr. Claudia of Movement RX in the house offering some services pre- and post-workout. Be sure to checkout Movement RX's website for a detailed list of all the services they provide.


We will also have representation from our friends at Proving Grounds Competitons. They will be here to offer some validating services and complete the Open Workout with us.

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: Back Squat, 1 Rep Max

WOD:

Buy In: 500M Row

10 Overhead Squats (115#/85#)

20 Double Unders

-4 Rounds for Time-


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Week #2 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.2. We will have Dr. Claudia of Movement RX in the house offering some services pre- and post-workout. Be sure to checkout Movement RX's website for a detailed list of all the services they provide.


We will also have representation from our friends at Proving Grounds Competitons. They will be here to offer some validating services and complete the Open Workout with us.

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.



WOD:

-6 Rounds For Time-

7 Hang Power Cleans (135#/95#)

9 Handstand Push-ups

11 KB Swings (70#/53#)

200m Run

Finisher:

20 Seconds of Flutter Kicks

10 Second plank

-8 rounds-


Full Effort Expected on 15.1 and 15.1a

That's the Open I Know

Upper Body Strength for Weightlifting


Team CFMG CrossFit Open Profile


Week #2 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.2. We will have Dr. Claudia of Movement RX in the house offering some services pre and post workout. Be sure to checkout Movement RX's website for all the amazing services they provide.


We will also have representation from our friends at Proving Gorunds Competitons. They will be here to offer some validating services and complete the Open Workout with us.

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 will need 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 for CFMG Members: 8am-9am

Open Gym: 9am-Noon

Competitor Training: 9:30am-11:00am

WOD:

-3 Rounds for Time-

800m Run

12 Barbell Overhead Lunges (135#/95#)

15 Ab Mat Sit-ups

Finisher:

GHD Back Extensions 10/10/10/10

 

Free Beginner WOD at 10am

Skill: Deadlift

WOD:

10 Deadlifts (75#)

10 Sit-Ups

10 Box Step Overs (20”)


Simple Tips To Improve Essential Natural Hip Function

Change Of Pace, Let's Do Some Jerks

Stretch For Back Relief

 

Are you coming to the CFMG 101 Session: The Jerk on Saturday, February 28th at 11am? Sign up via MindBody and take some time over the weekend to learn from the best! In addition to a complete breakdown of the Jerk, you will also practice the progressions for the Push Jerk and the Split Jerk, and learn better technique on the accessory movements, we well as give you the supplementary work to help address weaknesses within the movement. You will receive individualized coaching and instruction from a USAW Certified Coach, run through practice both unweighted and under load, and finish up the session with a workout.


It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge!

The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as an athlete and as a person.  The Open is an opportunity to participate in something BIG... and big events create big moments…we can't wait to see where you will go!

What is the Open?

The 2015 Reebok CrossFit Games season begins with the online Open. Anyone can sign up to compete in five workouts over five weeks and post their scores online. Last year, the Open reached more than 209,000 athletes from around the world.  The Open gives you the opportunity to see where you rank in the world, the US, the Southern California Region and at CrossFit Mission Gorge as an athlete.

How does the Open work?

You will have 4 days to complete a workout created by CF HQ, which will be released on the evening of Thursday, February 26th and every Thursday afterwards for each of the five weeks. That evening, tune into the live Open announcement show streamed to Games.CrossFit.com. Director of the Games Dave Castro will announce Open Workout 15.1, and moments later, top Games athletes will complete that workout going head to head.

Athletes will submit their scores throughout the weekend. The hard deadline for score submissions is 5 p.m. PT on the Monday following the release of each workout.

Will the CrossFit Open cost me anything?

If you want to be eligible for regionals or the CrossFit Mission Gorge Competition Team, you must pay $20 to register online for the Open.

When will I have an opportunity to perform the Open WODs?

CrossFit Mission Gorge will create a competition atmosphere every Friday night of the Open for our “Friday Night Lights.” If you are NOT satisfied with the score you earn on Friday Night, you will have an opportunity to redo the WOD at CrossFit Mission Gorge on Sunday during Open gym. If you cannot make it either of those times, please contact a trainer and let them know your situation.

What is "Friday Night Lights" at CrossFit Mission Gorge?

All of CrossFit Mission Gorge is encouraged to come out to compete and/or cheer on the athletes that that are participating in the Open workouts. Everyone will have an opportunity to perform the workout, validate athletes, cheer on friends, and create the most encouraging and energetic competition atmosphere possible!

Can I still perform the Open WOD even if I do not sign up for the Open?

If you cannot make it on Friday evenings or to Open Gym, please contact a trainer to schedule a time to perform the workout and be validated by a judge.

Why should I sign up for the Open?

CrossFit is a training program that builds strength and conditioning through extremely varied and challenging workouts.  We reflect this in our programming every day at CrossFit Mission Gorge, testing a different part of your functional strength and conditioning and not specializing in one particular thing, but rather with the goal of building a body that is capable of practically anything and everything. We challenge you to take that body for a test run and see what is possible during the Open!


 

-     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 will need judges and volunteers to assist in "Friday Night Lights."  Please sign up and complete the Online Judging Courseif you are interested. 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.

-     For the kickoff and final "Friday Night Lights" Open workout, we will have a formal Paleo Potluck and grill out.  Following the other evenings, we will keep the lights on to allow for hang out time.  Feel free to stay and socialize with your fellow CrossFitters to reflect on your workout, check the leaderboards, and chat with others.

-     If, after reading all of this, you have the urge to participate with the other 200,000 crossfitters worldwide with the most fun you'll have for the next 5 weeks, then sign up now! Click here and choose CrossFit Mission Gorge as your affiliate.


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