A+ R A-

W.O.D.

CFMG FREE Yoga @ 8am - Bring a Mat!


CFMG Competitor Session @ 9:30am


Open Gym 9am-Noon

Skillwork:

Pistols

Mobility:

A1) Posterior Chain Floss, 1 Minute/Leg x 2 Sets

A2) Couch Stretch, 1 Minute/Leg x 2 Sets

WOD:

50-40-30-20-10

Sit-Ups*

10-8-6-4-2

Weighted Alternating Leg Pistol Squats (53#/35#)

*400m Run between each set of Sit-Ups


How To Keep Your Self Esteem And Stay Sane

CrossFit Hell…Of My Own Making

Don't Let Mobility Stand In The Way Of Your Gains


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.

SWOD:

Main Site WOD from WEDNESDAY 150128

Thruster / Push Press / Push Jerk / Split Jerk 1-1-1-1-1-1-1 Reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

 

WOD:

OTM for 10 Minutes:

Minute 1: 15 T2B

Minute 2: 40 Double Unders


The "Ws" of "W" Sitting

Nuggets And Pearls From Arnold Schwarzenegger

Why You Should Reconsider "The Workout" Mentality


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 theOnline Judging Course if 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.

Please note: Our Thursday 7pm class is now our new CFMG Yoga class, FREE for all members.

Bring a mat!


Skill:

10 Minutes on Muscle Up Progressions

WOD:

-7 Minute AMRAP-

1 Muscle-Up (Sub= MU Progression on Rings/Ring Thing)

2 HSPU

4 Strict Pull-Ups

8 KB Swings (70#/53#)

Supplemental:

3 Rounds of:

10 GHD Hip Extensions

20 Hollow Rocks

10 Glute Bridges (Pause at top for 3 seconds)

 

Train To Move

Skiing, Squatting, & Knees…What Do They All Have In Common?

Where Have All The PRs Gone?

 

Dim lights Embed Embed this video on your site

 

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 theOnline Judging Course if 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.

SWOD:

Back Squat Ladder:

10 @ 50% of your 1RM

9 @ 55% of your 1RM

8 @ 60% of your 1RM

7 @ 65% of your 1RM

6 @ 60% of your 1RM

5 @ 70% of your 1RM

4 @ 75% of your 1RM

3 @ 80% of your 1RM

2 @ 85% of your 1RM

1 @ 88-90% of your 1RM

*Rest 1 minute during early sets, 2 minutes between heavier sets

SWOD:

A1) Weighted/Strict Dips 10/10/10/10

A2) Weighted Box Step Ups 12/12/12/12

 

Dim lights Embed Embed this video on your site

 

Fight Parkinson's: Exercise May Be The Best Therapy

Create Sustainable Behavior Change With A Positive Feedback Loop

How To Ramp Up Your Major Lifts


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 theOnline Judging Course if 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.

SWOD:

Hang Power Clean: 5/5/3/3/3

WOD:

5 Rounds:

-3 Minute AMRAP-

2 Burpees

4 Hang Power Cleans (95#/65#)

6 Sit-Ups

(Rest 1 minute between rounds)


Avocado Mayo

I'm Doing The Open

NASA Confirms: Met Cons Won't Make You A Great Weightlifter

How To Erase Shoulder Pain With Self-Myofascial Release


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 Course if 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.

 


SWOD:

20 minutes to work up to a top set of:

1 Power Snatch + 1 Overhead Squat

WOD:

Complete for time:

Row 500m

20 Wall Ball Shots (20#/14#)

20 Push-Ups

20 Box Jumps (24"/20")

20 Ground to Overhead (135#/95#)

20 Burpees

 

Dim lights Embed Embed this video on your site

Why Your Workout Should Be High Intensity

Are You Recovering Or Just Resting?

3 Drills For Stronger And Smoother Open Water Swimming

 

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 Course if 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.

CFMG Yoga @ 8am


CFMG Competitor Session @ 9:30am


Open Gym 9am-Noon

Page 4 of 178

Latest W.O.D.

Prev Next

03/04/2015

03/04/2015

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   {youtube}NZGBjWRwEP0{/youtube} Depth Jump To Greater Heights Weightlifting Competition Preparation: Don't Forget The Details How To Build A Better Butt Week #2 of the 2015 CrossFit Open Our Friday Night...

ian - avatar ian 03 Mar 2015 Hits:61 W.O.D.

Read more

03/03/2015

03/03/2015

  SWOD: Back Squat, 1 Rep Max WOD: Buy In: 500M Row 10 Overhead Squats (115#/85#) 20 Double Unders -4 Rounds for Time- 10 Short Daily Drills To Combat Back Pain How To Find A Weightlifting Coach Dieting Can Make You Lose Your Mind Week #2 of the 2015 CrossFit Open Our Friday Night Lights Series continues this week with...

ian - avatar ian 02 Mar 2015 Hits:95 W.O.D.

Read more

3/2/2015

3/2/2015

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...

ian - avatar ian 01 Mar 2015 Hits:122 W.O.D.

Read more

03/01/2015

03/01/2015

FREE Yoga for CFMG Members: 8am-9am Open Gym: 9am-Noon Competitor Training: 9:30am-11:00am

ian - avatar ian 23 Feb 2015 Hits:60 W.O.D.

Read more

02/28/2015

02/28/2015

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...

ian - avatar ian 23 Feb 2015 Hits:53 W.O.D.

Read more

02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

ian - avatar ian 23 Feb 2015 Hits:87 W.O.D.

Read more

02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

ian - avatar ian 23 Feb 2015 Hits:75 W.O.D.

Read more

02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:96 W.O.D.

Read more

02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

ian - avatar ian 23 Feb 2015 Hits:106 W.O.D.

Read more

2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

ian - avatar ian 22 Feb 2015 Hits:133 W.O.D.

Read more

02/22/2015

02/22/2015

FREE Yoga 8-9am Open Gym 9-12pm Team CFMG meets at 9:30am   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...

ian - avatar ian 17 Feb 2015 Hits:89 W.O.D.

Read more

02/21/2015

02/21/2015

  WOD: 50 Calorie Row 50 Push-Ups 50 Overhead Squats (45#) 50 Burpees 50 Box Jumps (24”/20”) 50 Sit-Ups 50 KB Swings (53#/35#) 800m Run -For Time- Free Intro Workout at 10am Skill: Front Squat WOD: 10 Front Squats (45#) 8 Push-Ups 6 Burpees 200m Run -AMRAP in 12 Minutes- Does Being Fatter Help You To Lift More? Link Between Sleep Loss, Diabetes Explained Sample Weightlifting Flexibility...

ian - avatar ian 17 Feb 2015 Hits:91 W.O.D.

Read more