A+ R A-

W.O.D.

OPEN GYM 9am-Noon

 

WOD:

Buy in: 12 Wall climbs

800m run

30 KB SDHP (53#/35#)

40 Box Jumps (24”/20”)

50 Push-ups

800m run

-For time-


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FREE Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 15 min

5 Burpess

10 KB Swings

10 Sit-ups

15 Air squats

200m run


CrossFit Mission Gorge's Whole 30 Challenge

Starts on Monday, September 10th and ends on Wednesday, October 10th, 2012. Anyone who wants to participate is welcome, all that is required is a $10 "buy in" that goes toward the top male and female "winner" of the challenge after the 30 days.

The "winners" are not determined by weight-loss or body measurements, but rather by a points system, where each participant reports their points on a weekly basis, and improvement in performance via a "baseline" WOD tested at the beginning and again at the end of the 30 days.

Coach Dawn and Coach Betsy will host an optional 1.5 hour Nutrition Seminar on September 6th from 5:30-7pm, but this is not required. Cost is $40 for the seminar, but again, you do not need to attend to participate. Other options during the challenge will include: a grocery store tour ($10), a CFMG Whole 30 Cooking Class (price tbd), online accountability/support/coach accessibility (free), and a Whole 30 "progress check" meeting at the halfway point (free).

During the week of the Challenge Kickoff, a baseline WOD will be programmed for you to perform and record results and compare to at the end of the challenge. We are very excited to take this journey with you and can't wait to see your progress!


For more info on our Whole 30 Challenge please click HERE.



 

 

WOD:

Buy in: 1000m row

3 rounds for time

20 Goblet squats (70#/53#)

15 Swings (70#/53#)

10 toes-to-bar

 

4 Tips to Dramatically Improve Any Skill

C2 Rower: Excellence in Execution

Damper Settings

 

 







 

 

WOD:

“Tabata Time”

Station 1) Air squats

Rest 1 min

Station 2) Shuttle run (10m track)

Rest 1 min

Station 3) KB Swings (70#/53#)

Rest 1 min

Station 4) Wall ball shots (20#/14#)

Rest 1 min

Station 5) Row (for cals)

Rest 1 min

Station 6) Burpees

DONE!


Tabata Training

Zucchini Pesto Roll Ups


Pre WOD practice: Concept 2 rowing instruction and practice. You will see more rowing on Thursday and Friday.


500m row

-For time-


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AM vs PM Challenge WOD:

6 Strict pull-ups

8 HR push-ups

10 Jumping lunges

-AMRAP in 10 min-

Please post your score in reps completed. 1 round = 24 reps


Pull-up Mechanics

Roasted Portobello Mushrooms



The AM vs. PM Challenge WOD happens tomorrow!

 

Future Left Coast Invitational and CrossFit Games Champions!


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WOD:

“The McHugh Complex”

5 Deadlifts

4 Front Squats

3 Shoulder to overhead

Rest

6 Rounds

Guidelines for “The McHugh Complex”

Try to keep your rest periods to no more than two minutes. You pick the weight, and you can increase the weight you’re using after each round. Once you pick a weight though you can’t go lighter. :) Each round should be completed unbroken. You should use a squat or power clean to transition into front squats, and you may thruster your first shoulder to overhead. Your score will be the heaviest weight you used for any set.


Adaptive Assets

An Interview w/ Greg Glassman

 


 



MWOD:

A1) Paleo Chair, accumulate 60 seconds X 2 sets

A2) Reverse (chin-up) grip dead hang from pull-up, Accumulate 30 seconds x 2 sets

*WOD:

600m run

Rest 2 min

400m run

Rest 2 min

200m run

Rest 2 min

400m run

Rest 2 min

600m run

DONE!

-For time including rest periods-

*Weighted vest optional


CFE POSE Running, The Fall

Running the Wheel Analogy


No classes today.

Come on down for the 2012 Left Coast innovational. Events kickoff around 8am and go all day.


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