A+ R A-

W.O.D.

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)


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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.

 

SWOD:

Push-press, 20 minutes to build up to a 1RM

A1) Bent over barbell rows 8/8/8/8

A2) Weighted push-ups 10/10/10/10

A3) Medicine ball sit-up with twist 15/15/15/15

 

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 been performing so far. There have been many PRs set and many amazing performances. Best of luck this coming week CFMG. We are working on locking down some special guests to join us this week. Stay tuned for more info.

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 0800-0900

Open Gym 0900-Noon

Team CFMG meets at 0930

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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Your Grandparents Spent More Of Their Money On Food Than You Do

Don't Like Brussels Sprouts? These Three Recipes Will Change Your Mind

How To Kill Your Next Wod


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.

Dim lights Embed Embed this video on your site

Core Concepts

Dishonesty In The CrossFit Open: Who Is To Blame?

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.


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