A+ R A-

W.O.D.

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 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!

 

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 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!


What Should I Eat Post Workout?

Core Concepts

Street Sports

 





Open Gym 9AM-Noon

Competitor Training 9:30AM-11:00AM

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 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!

 

Building Strength With The Sled

Learning Weightlifting Technique Through Imitation

Finding A Healthy Food Balance For Your Kids

SWOD:

EMOM for 10 Minutes:

Odd: 5 Weighted or Strict Bar Dips

Even: 5 Deadlifts (225#/185#)

Partner WOD:

5 Sets for Time:

600m Row

6 Power Snatches (135#/95#)

12 Burpee Box Step-Overs w/ KBs/DBs (35#/26#)

*One partner completes full round while other partner rests*

 

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 Food Truckas 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.

Dim lights Embed Embed this video on your site

I Do CrossFit, Why Am I Still Fat?

Inhabit The Moment: Zen Habits

Intuitive Eating: Are You Listening To Your Body's Signals?


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 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 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.

SWOD:

Bench Press 5/5/5/5

Dim lights Embed Embed this video on your site

WOD:

20 Minute AMRAP

5 Hang Squat Cleans (185#/115#)

10 V-Ups

100 Double Unders

400m Run


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.

 

Garlic And Ghee Roasted Chicken With Carrots

ACSM President-Elect: Gatorade Does "Affect Objectivity"

A Study In Academic Misconduct

Cleaning Up Your Dirty Clean: It's All About Technique

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

Page 9 of 188

Latest W.O.D.

Prev Next

05/28/2015

05/28/2015

WOD: 15 Clean & Jerks 
(185#/155#) 5 Muscle Ups (Sub = CTB Pull-Ups) 12 Clean & Jerks 4 Muscle Ups 9 Clean & Jerks 3 Muscle Ups -For Time- (15 Minute Cap)   -2 Minute Rest- 10 Minute EMOM of: Odd: 10 Burpee Box Jumps (30"/24") Even: 5 Power Snatches (155#/135#)   How To Add Mass To Dat Ass Kettlebells For An Iron...

ian - avatar ian 27 May 2015 Hits:25 W.O.D.

Read more

05/27/2015

05/27/2015

  Mobility: A1) Couch Stretch: 1 Minute per Leg x 2 Sets A2) Pre-Squat Hip Opener: 1 Minute per Leg x 2 Sets Hatch Week #9 Day #1 Back Squat 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 85% How To Activate Your Glutes Hello, Stranger Nutritional...

ian - avatar ian 26 May 2015 Hits:62 W.O.D.

Read more

05/26/2015

05/26/2015

Thank you everyone for coming out to commemorate Lt. Michael Murphy on Memorial Day! SWOD: Snatch Push Press: 3/3/3/3/3 WOD: For Time: Buy in: Row 50 Calories 21 Hang Power Cleans (155#/95#) 21 Toes to Bar 15 Thrusters (155#/95#) 15 Toes to Bar 9 Hang Power Snatches (155#/95#) 9 Toes to Bar The Athlete Emotion Project 5 Ways To Cultivate Meaningful Human...

ian - avatar ian 25 May 2015 Hits:151 W.O.D.

Read more

05/25/2015

05/25/2015

Please join us today for our annual CFMG "Memorial Day Murph" WOD to honor a hero.  Please note, we will only hold classes at 8am and 10am. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation...

ian - avatar ian 24 May 2015 Hits:59 W.O.D.

Read more

05/24/2015

05/24/2015

Open Gym 9am-12pm Competitor's Session at 9:30am

ian - avatar ian 21 May 2015 Hits:35 W.O.D.

Read more

05/23/2015

05/23/2015

WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

ian - avatar ian 21 May 2015 Hits:56 W.O.D.

Read more

05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

ian - avatar ian 21 May 2015 Hits:63 W.O.D.

Read more

05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

ian - avatar ian 20 May 2015 Hits:63 W.O.D.

Read more

05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

ian - avatar ian 19 May 2015 Hits:127 W.O.D.

Read more

05/19/2015

05/19/2015

SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

ian - avatar ian 18 May 2015 Hits:103 W.O.D.

Read more

05/18/2015

05/18/2015

Hatch Week #8 Day #1 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% 5 @ 65% 5 @ 65% 5 @ 65% WOD:20-16-10-6 Reps For Time:Box Jumps (24"/20")KB Swings (70#/53#)Alternating Leg PistolsShoulder To Overhead (115#/75#) Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday,...

ian - avatar ian 17 May 2015 Hits:122 W.O.D.

Read more

05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 15 May 2015 Hits:84 W.O.D.

Read more