A+ R A-

W.O.D.

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

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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 Unders

3 Deadlifts

30 Double Unders

2 Deadlifts

20 Double Unders

1 Deadlift

10 Double Unders

-For Time-

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 #5 of the 2015 CrossFit Open


Our Friday Night Lights Series comes to a close this week with workout 15.5. 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. As each week presented itself, you have become stronger and better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Kill Cliff as our local friendly vendor for our Friday Night Lights series.  We are excited to announce that we will now be carrying Kill Cliff products at CrossFit Mission Gorge.  On Friday, as a special promotion, every Kill Cliff drink you purchase from CrossFit Mission Gorge, you will receive a FREE Kill Cliff protein bar and drink of choice (choose from any one of their 4 delicious flavors: Berry Legit, Tasty, Double Awesomeness, and Free Fall Camo).

 

We will also be hosting a cook out for our last week of the open celebration.  We will provide the grill and tasty meats, as well as adult beverages, and you bring the rest!

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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How The Power Of Positive Thinking Won Scientific Credibility

What Does 'Corrective Exercise' Really Mean?

Practice Makes Perfect

Will Lifting Make Me Bulky? Answers To Common CrossFit Questions

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.

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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

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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

Page 2 of 181

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04/02/2015

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03/31/2015

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3/30/2015

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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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03/29/2015

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

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03/28/2015

03/28/2015

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

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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

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3/22/2015

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  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

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