A+ R A-

W.O.D.

Yoga at 8 am

Competitor Session at 9:30 am

Open Gym 9am-Noon

8am Class ONLY

Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!

 

WOD:

-5 Rounds for Time-

5 Squat Cleans (135#/95#)

10 Hand Release Push-ups

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

200m Run

 

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The CrossFit Total

Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk

Writing Your Way To Happiness

Nitrates And Nitrites: What's The Truth?

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

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


WOD:

10 Ring/Bar Dips

15 Weighted Sit-Ups (53#/35#)

20 Double Unders (Sub = 40 Single Unders)

-AMRAP 12 Minutes-

Rest 5 Minutes

5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups)

10 Power Snatches (95#/65#)

200m Run

-AMRAP 12 Minutes-

 

Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems?

Sitting Wrecks Your Body: More Standing Isn't The Solution

Caring For Your Traps

 

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

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

 

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets)

WOD:

AMRAP in 18 Minutes

200m Run

9 Burpees

9 OHS (115#/75#)

9 Box Jumps (24”/20”)

 

11 Ways To Assess Your True Fitness Level

Pelvic Function And The Squatty Potty

Swole Nutrition 101: Building Muscle Beyond The Barbell

 

Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

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

Mobility:

A1) Trap Smash, 1 min per side x 2 sets

A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets

WOD:

5 Strict HSPU

10 Alternating Leg Pistols

15 Toes-to-Bar

12 Deadlifts (155#/105#)

9 Hang Power Cleans (155#/105#)

6 Shoulder to Overhead (155#/105#)

-3 Rounds for Time-


Excessive Sitting Linked To Risk Of Heart Disease, Cancer

Stick To The Program

I Think, Therefore I Do


Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

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

SWOD: Back Squat 6/6/5/5/5


WOD:

“Helen”

400 Meter Run

21 KB Swings (53#)

12 Pull-Ups

-3 Rounds for Time-


More Than Just A Workout

Top 5 Assistance Exercises For The Clean

My Drive


Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)!

CrossFit Mission Gorge Target Programming

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

Got CFMG 101? Our next FREE 101 Session date will be announced soon!

SWOD:

15 minutes to establish a top set of:

3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee)

WOD:

16 Minute EMOM:

Even: 3 "Touch and Go" Power Clean + Push Jerks

(Work up to a challenging weight that you can rep for unbroken touch and go sets)

Odd: 25 Double Unders


Risks, Decisions, and Courage

Paleo Pancakes, 2 Ways

5 Mistakes Every New Strength Athlete Makes


CrossFit Mission Gorge Target Programming

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

FREE Yoga at 8am


CFMG Competitor Session 9:30am


Open Gym 9am-Noon

Page 9 of 181

Latest W.O.D.

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3/30/2015

3/30/2015

WOD: -2 rounds, rest 2 minutes between rounds- AMRAP in 5 min 3 Bar Muscle-ups -or- 6 Pull-ups 6 Toe-to-bar 9 Push-ups Finisher: A1) Bent over reverse flys 12/12/12/12 A2) Barbell bicep curls 8/8/8/8 The Cult of CrossFit: How the workout can bring out the best (and worst) of faith 4 Lessons CrossFitters Can Learn From Bodybuilders 42 tips &...

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03/28/2015

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Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. WOD: With a running clock, every minute perform 1 lift and add 10#. Start with an empty barbell...

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03/27/2015

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Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

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03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

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03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

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03/24/2015

03/24/2015

WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups 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...

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3/22/2015

3/22/2015

  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

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03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

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03/21/2015

03/21/2015

SWOD: Back Squat 5/4/4/3/3 WOD: 21-15-9 C2 Row for Cals Push Press (155#/115#)   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...

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3/20/2015

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ian - avatar ian 19 Mar 2015 Hits:117 W.O.D.

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03/19/2015

03/19/2015

Skillwork: Handstand Walk or Handstand Holds Skill WOD: 4 Rounds: 2 Muscle ups or 5 CTB Pull ups 15 Deficit push ups (45#/25#) 10 Plate Overhead Squats (45#/25#) Finisher: Max L-Sit Hold x 4 Sets Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner...

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