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W.O.D.

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CrossFit Mission Gorge is excited to bring on Lindsay Schartz as the newest addition to our coaching staff! We are very fortunate to have such an energetic and talented person to join our team.  Lindsay will be coaching the Saturday morning classes at 8 and 9 am, so please be sure to give her a warm welcome!








U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.


“Schmalls”

Buy in: 800m Run

-2 Rounds-

50 Burpees

40 Pull-ups

30 Pistols

20 KB Swings (53#)

10 Handstand push-ups

Cashout: 800m run

-For time-


Free Beginner WOD

AMRAP in 15 min

20 Jump rope skips

15 Air squats

10 Burpees

200m run



SWOD: Push-jerk/Split-jerk 4/4/4/4/4

A1) Weighted plank holds, 30 seconds x 4 sets

A2) Bent over DB/KB rows 10/10/10/10 on each arm


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Coach Josh Everett, Split Jerks

CFMG Masters Class this Saturday at 11am


“Newport Crippler”

30 Back squats (at body weight)

1 Mile run

-For time-


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You will use a squat rack to complete your back squats. Bigger classes will go in heats.


CFMG Masters Class this Saturday at 11 am

Coaching the Low Catch

Turkey Curry Recipe


SWOD: Power snatch 3/3/2/2/2

WOD:

9 Power cleans (185#/105#)

9 Toes-to-bar

6 Power cleans

6 Toes-to-bar

3 Power cleans

3 Toes-to-bar

-For time-


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“Partner WOD”

1 Min Partner hand clapping push-ups

1 Min of Double unders

1 Min Rope climb

1 Min Partner med. ball sit-ups

1 Min rest

-3 rounds for total reps-

One partner works at a time during rope climbs and double unders.



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6 Truths About Squats


Foundations starts tonight at 6pm and continues tomorrow and Thursday at the same time.

 


SWOD: Overhead squats 5/5/4/4/4

Good mornings 10/10/8/8/8


Veggie Burgers, Meatless Chicken, and Paleo Bread

What's Floating Around in Your Blood?

Open Gym 9am-Noon

The 5:30am class is so early in the morning that these people show up in their PJs!


WOD:

AMRAP in 15 min

10 KB Swings (70#/53#)

5 OHS (95#/65#)

200m run

Beginner Class at 10am

AMRAP in 15 min

5 Burpees

10 Jumping Pull-ups

15 Rope skips

200m run


How Much Protein Should You Be Eating?

Spicy Salmon Cucumber Bites


Page 100 of 193

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07/06/2015

07/06/2015

SWOD: Push Press 5/5/4/4/4   WOD: 10 Toes-to-Bar 15 KB Swings (70#/53#) 50 Double Unders 200m Run -4 Rounds for Time-   Fitness Organizations Contribute To Confusion About Who You Are And What You Do Virtuosity 9: Heroes A Guide To Troubleshooting Your Own Squat Pain

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07/04/2015

07/04/2015

Holiday Schedule: The 10am and 11am classes are cancelled today. Happy Independence Day! Hero WOD: "Zembiec" 5 Rounds for Time of: 11 Back Squats (185#) 7 Strict Burpee Pull-Ups 400m Run U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington,...

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07/03/2015

07/03/2015

Holiday Schedule: There 5pm & 6pm classes are cancelled today, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Overhead Squat 5/5/4/4/4 {youtube}CqnxSlyvr-k{/youtube} WOD: Minute 1: Row For Calories Minute 2: Alternating Single Arm KB Snatches (53#/35#) Minute 3: Double Unders Minute 4: Toes to Bar Minute 5: Handstand Push-Ups 2 Rounds for...

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07/02/2015

07/02/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th.   Mobility: A1) Racked Position Mobility Drill 1 Minute/Arm x 2 Sets A2) Bottom Up Hip Mobility 1 Minute/Leg x 2 Sets   WOD: AMRAP in 20 Minutes: 1 Power Clean +...

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07/01/2015

07/01/2015

Holiday Schedule: The 5pm & 6pm classes are cancelled on Friday, July 3rd, and the 10am and 11am classes are cancelled on Saturday, July 4th. SWOD: Deadlift 5/5/5/5/5 {youtube}qCGtwPhfGf4{/youtube} A1) Barbell Rows 10/10/10/10 A2) Weighted Dips 6/6/6/6 A3) Ab Roll Outs 12/12/12/12   5 Totally Valid Reasons You Shouldn't Exercise Drink According To Thirst, Scientists Advise If...

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06/30/2015

06/30/2015

  SWOD: Push-Press 6/6/4/4/4 WOD: 4 Rounds 400m Run 7 KB Thrusters (per arm) (53#/35#) 14 Sit-Ups -For Time-   Don't Believe In Evolution? Try Thinking Harder Climb Your Way Up And Heal Your Neglected Shoulders Lifestyle Interventions For Depression

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6/29/2015

6/29/2015

Mobility: A1) Banded Bully Stretch, 1 min each arm x 2 sets A2) Plyo Box Hamstring Stretch, 1 min each leg x 2 sets WOD: AMRAP in 8 Minutes 10 Hand Release Push-ups 5 Hang Power Snatches (115#/75#) 10 Goblet Squats (53#/35#)   -Rest 3 Minutes-   AMRAP in 8 Minutes 10 Box Jumps (24"/20") 5 Bar Muscle-ups (Sub =...

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06/28/2015

06/28/2015

Open Gym 9am-Noon Competitor Training 9:30am-11:30am  

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06/27/2015

06/27/2015

WOD: 4 Rounds: 200m Run 10 Kettlebell Swings (53#/35#) 5 Power Cleans (155#/115#) 10 Burpees Over Barbell 50 Double Unders (100 Single Unders) -For Time-   Free Intro Workout at 10am Skill: Power Cleans WOD: 5 Power Cleans 10 Burpees 15 Jump Rope Skips 200m Run -15 Minute AMRAP-   Perish The Thought The Beauty Of Strength You Won't Get "Too Big"

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06/26/2015

06/26/2015

Mobility: Banded Scapular Mobility: 1 Minute/Arm x 2 Sets {youtube}hzozw2Aso3M{/youtube} Couch Stretch: 1 Minute/Leg x 2 Sets   SWOD: "CrossFit Olympic Total" Snatch 1-1-1 Clean & Jerk 1-1-1 After warming up, you will have three attempts to reach your 1 Rep Max for both lifts.  Add both lifts for your Olympic Total.   7 Ways To Use Stoic Philosophy...

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06/25/2015

06/25/2015

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