A+ R A-

W.O.D.

Open Gym 9am-12pm

Coach Betsy aka "The Baby Whisperer"


Mobility:

A1) Shoulder distraction 1 min each arm x 2 sets

A2) Bottom up hip mobility 1 min each leg x 2 sets

WOD:

“Diane”

21-15-9

Deadlift (225/135#)

HSPU

-For time-

(8 min cap)

Top 8 males/females will get their names on the leader board.

Rest 5 min

“Finisher”

Tabata Air squats

Rest 1 min

Tabata sit-ups


Tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Your score will be the lowest amount of reps you complete in any of the 20 second work periods.

 


Free Beginner WOD at 10am

AMRAP in 10 min

5 Pull-ups

10 Push-ups

15 Air squats

Open Gym only today 9am-1pm.

We will be testing “Diane” tomorrow so train appropriately.

 

 

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Gym is closed today for Thanksgiving


No 7pm class today (11/21)


Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.


One of our local Crossfitters is starting up a charter school. If you are interested in helping (all business, legal, marketing, computer/graphic, or education talents are needed) or you are a parent who wants to learn more, check out their website or "Like" their Facebook page.

 


“Family Friendly Day”

You are welcome to bring in any of your family or friends who are visiting you this Thanksgiving. We will be offering a beginner friendly WOD for those who want to try CrossFit. There is no cost for this.

SWOD: Back Squat 5/5/5 (75%/80%/85% of your 1RM)

You’ll want to warm up to 75% of your 1RM and then start your first working set. This starts a new cycle of back squats and you should add 5# to your actual 1RM when figuring out what % to use.

WOD:

AMRAP in 15 min

10 KB Swings (70#/53#)

15 Sit-ups

20 Hand release push-ups

25 Double unders (sub 75 single unders)

200m run

*Family Friendly WOD:

AMRAP in 10-15 min

5 KB Swings

10 Sit-ups

15 Hand release push-ups

30 Single rope skips

200m run

*Feel free to scale down or up as needed but coaches will be there to help you decide.

 

The Danger of Begin a Woman

Next Generation CrossFitters

Fit for the Fight

Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.


Family Friendly Day: Wednesday Nov. 21 we will be offering Free CrossFit classes to any of your family or friends who have come to visit you for Thanksgiving and want to get a workout in. We will offer our normal WOD and a beginner friendly WOD. This will be a great way to showoff your favorite CrossFit Gym and introduce your friends and family to CrossFit. Don't forget about our free beginner WOD on Saturday at 10am.


One of our local Crossfitters is starting up a charter school. If you are interested in helping (all business, legal, marketing, computer/graphic, or education talents are needed) or you are a parent who wants to learn more, check out their website or "Like" their Facebook page.

 


Joey getting after those squat cleans yesterday


SWOD: Snatch, 25 min to build up to a 1RM.

WOD:

AMRAP in 5 min

15 Shoulder-to-overhead (155#/105#)

15 Burpees


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Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.


Family Friendly Day: Wednesday Nov. 21 we will be offering Free CrossFit classes to any of your family or friends who have come to visit you for Thanksgiving and want to get a workout in. We will offer our normal WOD and a beginner friendly WOD. This will be a great way to showoff your favorite CrossFit Gym and introduce your friends and family to CrossFit. Don't forget about our free beginner WOD on Saturday at 10am.


We have a few zip up and pull-over hoodies in stock. If we don't have your size, style, or color please order online using the link above.


Mobility:

A1) Racked position mobility 1 min each arm x 2 sets

A2) Couch stretch 1 min each leg x 2 sets

WOD:

2012 Rumble in Paradise WOD #3

*“Intermediate”

15 Hand release push-ups

7 Squat cleans (115#/65#)

AMRAP in 10 min

“Advanced”

15 Hand release push-ups

7 Squat cleans (165#/115#)

AMRAP in 10 min

Immediately following this WOD you will complete max. Muscle-ups in 2 min


*Feel free to add a 2 min max pull-up AMRAP to the end of the intermediate WOD

 

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Thanksgiving Holiday Schedule: Wednesday Nov. 21 No 7pm class, Thursday Nov. 22 Closed, Friday Nov. 23 Open Gym 9am-1pm.


We are currently taking pre-orders for CFMG Hoodies: Deadline to order is Monday Nov. 26th. Please order from our online store. Click HERE for more details.


Family Friendly Day: Wednesday Nov. 21 we will be offering Free CrossFit classes to any of your family or friends who have come to visit you for Thanksgiving and want to get a workout in. We will offer our normal WOD and a beginner friendly WOD. This will be a great way to showoff your favorite CrossFit Gym and introduce your friends and family to CrossFit.


CrossFit Mission Gorge is closed this weekend due to a renovation being done to our floor on the far side of the gym and some cleaning that we will be doing to improve our training environment. Sealed We apologize for any inconvenience. See you on Monday!



Page 111 of 184

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