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W.O.D.

Welcome to the newest CFMGer, baby Jasmine Jane Allen!

Born on March 21st at 10:39pm

6 lbs., 5 oz., 19 inches long

Congratulations to Amanda and Jeremy, who worked beautifully together for an all natural birth.

WOD of a lifetime: birth one baby for time!

3,2,1...GO!

 

 

 

 

-Checkout The Next CFMG 101 Session with Coach Dawn happening TODAY! Come on in!

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck


For Parking Today


WOD 13.3

AMRAP in 12 min

150 Wall ball shots (20#/14#)

90 Double unders

30 Muscle-ups


Special Tie Breaker for 13.3


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Get familiar with the movement standards


Please print out this score-card to bring on Saturday


RX Jump Ropes and Pete's Paleo will be joining us on Saturday!

 

Why You Should Wear (or Carry) Your Baby

-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck


Get Familiar with WOD 13.3. Keep in mind that there is a special tie breaker.


Parking for Saturday.


WOD:

800m run

6 Overhead squats (95#/65#)

600m run

10 Overhead squats

400m run

14 Overhead squats

200m run

18 Overhead squats

-For time-


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck


WOD 13.3

AMRAP in 12 min

150 Wall ball shots (20#/14#)

90 Double unders

30 Muscle-ups


Special Tie Breaker for 13.3


Dim lights Embed Embed this video on your site

Get familiar with the movement standards


Please print out this score-card to bring on Saturday


RX Jump Ropes and Pete's Paleo will be joining us on Saturday!



SWOD: Snatch grip deadlifts 5/5/5/5/5

WOD:

10 Chest to bar pull-ups

10 Shoulder to overhead (135#/95#)

-AMRAP in 10 min-


Pot of Gold Soup

It's a Big Ol' Pile of 'Shift' Work

-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck


SWOD: Power cleans 6/6/6/6/6


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WOD:

60 Sec Double unders

30 Sec Rest

60 Sec Burpees

30 Sec Rest

60 Sec Goblet squats (53#/35#)

30 Sec Rest

-2 rounds for total reps-


The Kipping Muscle-up

CrossFit, judging integrity


-Checkout The Next CFMG 101 Session with Coach Dawn happening this coming Saturday 3/23

-Pre-order your CFMG hoodie HERE. We extended the deadline to order to Monday 3/25

-CFMG Post-Open Beach WOD/Potluck

 


WOD:

2000m row

75 Hand-release push-ups

25 HSPU (or any sub)

-For time-


It would be good to review the Technique Videos from Concept 2 for today's WOD

The King of Lifts

Raising Good Food Kids: The Whole9 FAQ


SWOD: Front Squats 8/8/6/6/6

A1) Toes-to-bar 12/12/12/12

A2) Heavy KB Swings, max reps in 45 sec x 4 sets (Perfect form!)


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4 Super Foods the Media Tells You are Unhealthy

Shoulder Pain: Taken Out by the Bum Wing

The Sleazy Story of Cereal's Success

No Open Gym today. Happy St. Patrick's Day!

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-Checkout The Next CFMG 101 Session with Coach Dawn. The course topic will be Nutrition! Pete's Paleo will be there too!

-Pre-order your CFMG hoodie HERE. We have new colors too! Deadline for orders is Monday 3/18

-There will be no Open Gym this Sunday.

-CFMG Post-Open Beach WOD/Potluck


Open WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps

115/75 pound Deadlift, 10 reps

15 Box jumps, 24"/20" box


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Please print out this scorecard to make validating/scoring much more easy on Saturday.


This Saturday the Not So Fast food truck and Cavegirl Confections will be joining us for WOD 13.2!

Page 100 of 188

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05/25/2015

05/25/2015

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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...

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05/20/2015

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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...

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05/18/2015

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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,...

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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...

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05/15/2015

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Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

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05/14/2015

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05/13/2015

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