A+ R A-

W.O.D.

Happy St. Patrick's Day!


WOD:

3 Minute AMRAP

6 Thrusters (95#/65#)

4 Pull-Ups

-4 Rounds-

Rest 2 Minutes Between Rounds

Score=Total Reps


After Party:

A1) Tempo Ring Dips (1 s. pause at bottom, 2 s. pause at extension)

10/10/10/10

A2) GHD Hip Extensions

10/10/10/10

 

Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG!

Please place your pre-orders for our ever-famous CFMG FlexFit Hats and Female tank tops. Follow this link for more info and to be directed to our Online Store. We will have male shirts up for order this week too!


Week #4 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.4. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Pure Pharma and The Not So Fast Paleo Food Truck as our local friendly vendor for our Friday Night Lights series.

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.

The Muscle-Up

The Mental Switch-Prepare Yourself For Competition

Leveraging The CrossFit Open

SWOD:

3 Deadlifts + 2 Hang Power Cleans + 2 Front Squat

x 5 Sets


WOD:

-5 Rounds for time-

15 Kettlebell Swings (53#/35#)

15 Burpees


Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories, and we would love to have a strong showing for Team CFMG!

Please place your pre-oders for our ever famous CFMG FlexFit Hats and Female tank tops. Follow this link for more info and to be directed to our Online Store. We will have male shirts up for order this week too!


Week #4 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.4. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Pure Pharma and The Not So Fast Paleo Food Truck as our local friendly vendor for our Friday Night Lights series.

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.

Free Yoga 8AM-9AM

Open Gym 9AM-Noon

Competitor Training 9:30AM-11:00AM

WOD:

“Nancy”

400m Run

15 OHS (95#)

-5 Rounds for Time-

 

Free Beginner WOD at 10am

Skill: Sumo Deadlift High Pull

WOD:

6 Sumo Deadlift High Pulls

8 Burpees

10 Sit-Ups

200m Run

-AMRAP in 13 Minutes-

 

The Case For CrossFit Endurance

Your Body Is Not Your Masterpiece

You Need To Be Strong: Investing In The Currency Of Health

WOD:

AMRAP in 15 Minutes

200m Run

4 Hang Power Snatches (135#/95#)

5 Burpees Over Bar

6 Push-Presses (135#/95#)

 

Week #3 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.3. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Paleo Treats as our local friendly vendor for our Friday Night Lights series.  Try all 5 of their flavors (Mac Attack, Brownie Bomb, Cacao Now, Mustang, and the ever-popular Bandito), and taste perfection in a dessert that is Paleo-friendly.  They also gave us the "heads-up" that they will be providing some extra free goodies for our athletes who are competing, so be sure to make it into the gym for all the fun.

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.

Is It Really All About Sugar? Nutrition For Cavity Prevention

Coconut Chocolate Protein Bars

Coping With An Injury

Mobility:

A1) Kneeling Thoracic Extension and Rotation: 15 Reps Per Side x 2

A2) Hollow Rock Holds: Accumulate :60 Seconds Hold x 2

A3) Crossover Symmetry: Ws into Ys x 10 Reps, Upright Row x 10 Reps x 2

 

Skill WOD:

OTMEM for 12 Minutes

2-5 Chest-to-Bar Pull-Ups -or- Chin Over Bar Pull-Ups

2-5 Strict Deficit Handstand Push-Ups, Strict HSPU, or Kipping HSPU

Finisher:

10 Toes-to-Bar

Rest 30 Seconds

-5 Rounds-

 

Bring Your Teacher Day, Thursday, March 12th 2015

Do you have a teacher in your life who challenges you to be better, motivates you to work harder, and inspires you to do great things? Why not return the favor and bring him/her to CFMG for our Teacher Day on Thursday March 12th! As always, our workout of the day promises to be easily scalable for beginners and plenty of fun. We will be hosting the entire staff of Empower Charter School at the 4pm class, but feel free to bring your teacher to any of our regularly scheduled classes.  We will raffle off two Free Foundations sessions for the teachers who attend class that day, and 10% off the next month's membership for whoever brought them in. We also offer a 10% discount on contracted memberships for all teachers. This is your chance to share your love of CrossFit to all of your teachers...your yoga instructor, dojo, college professor, child's elementary school teachers, or "life guru."  We can't wait to meet the teachers in your life and share our passion for fitness.


Week #3 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.3. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Paleo Treats as our local friendly vendor for our Friday Night Lights series.  Try all 5 of their flavors (Mac Attack, Brownie Bomb, Cacao Now, Mustang, and the ever-popular Bandito), and taste perfection in a dessert that is Paleo-friendly.  They also gave us the "heads-up" that they will be providing some extra free goodies for our athletes who are competing, so be sure to make it into the gym for all the fun.

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.

 

The Power Principle

Volume And Intensity: Smart Strength With Charles Staley

Fair Trade Fitness?

Thinking about participating in your first competition? Want to compete in a friendly and supportive event? Please register and represent CFMG during the 2015 Rumble in Paradise hosted by our friends at CrossFit Elysium.

 

SWOD: Deadlift 6/5/4/3/2/1/1/1


WOD:

12-10-8-6-4-2

Alternating Leg Pistol Squats

Sumo Deadlift High Pulls (95#/65#)

-For Time-

(7 min cap)


Dim lights Embed Embed this video on your site


Bring Your Teacher Day, Thursday, March 12th 2015

Do you have a teacher in your life who challenges you to be better, motivates you to work harder, and inspires you to do great things? Why not return the favor and bring him/her to CFMG for our Teacher Day on Thursday March 12th! As always, our workout of the day promises to be easily scalable for beginners and plenty of fun. We will be hosting the entire staff of Empower Charter School at the 6pm class, but feel free to bring your teacher to any of our regularly scheduled classes.  We will raffle off two Free Foundations sessions for the teachers who attend class that day, and 10% off the next month's membership for whoever brought them in. We also offer a 10% discount on contracted memberships for all teachers. This is your chance to share your love of CrossFit to all of your teachers...your yoga instructor, dojo, college professor, child's elementary school teachers, or "life guru."  We can't wait to meet the teachers in your life and share our passion for fitness.


Week #3 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.3. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Paleo Treats as our local friendly vendor for our Friday Night Lights series.  Try all 5 of their flavors (Mac Attack, Brownie Bomb, Cacao Now, Mustang, and the ever-popular Bandito), and taste perfection in a dessert that is Paleo-friendly.  They also gave us the "heads-up" that they will be providing some extra free goodies for our athletes who are competing, so be sure to make it into the gym for all the fun.

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.


The Knee

Paleo Costco Shopping List

NSAIDS - I Still Say Never

SWOD: Front Squat 6/6/6/6

WOD:

In Teams of Three:

5 Pull-ups

5 Ring dips

5 KB swings (70#/53#)

100m Row

-4 Sets, 3 Min On/1 Min Off-

Each person starts on a different movement. Teammates may not pass each other.

 

Bring Your Teacher Day, Thursday, March 12th 2015

Do you have a teacher in your life who challenges you to be better, motivates you to work harder, and inspires you to do great things? Why not return the favor and bring him/her to CFMG for our Teacher Day on Thursday March 12th! As always, our workout of the day promises to be easily scalable for beginners and plenty of fun. We will be hosting the entire staff of Empower Charter School at the 6pm class, but feel free to bring your teacher to any of our regularly scheduled classes.  We will raffle off two Free Foundations sessions for the teachers who attend class that day, and 10% off the next month's membership for whoever brought them in. We also offer a 10% discount on contracted memberships for all teachers. This is your chance to share your love of CrossFit to all of your teachers...your yoga instructor, dojo, college professor, child's elementary school teachers, or "life guru."  We can't wait to meet the teachers in your life and share our passion for fitness.


Week #3 of the 2015 CrossFit Open


Our Friday Night Lights Series continues this week with workout 15.3. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. We know as each week presents itself, you will keep getting better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Paleo Treats as our local friendly vendor for our Friday Night Lights series.  Try all 5 of their flavors (Mac Attack, Brownie Bomb, Cacao Now, Mustang, and the ever-popular Bandito), and taste perfection in a dessert that is Paleo-friendly.

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.

Page 5 of 183

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