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W.O.D.

 

Mark your calendars! Saturday October 13th we will be holding our 3 year anniversary party! We will be releasing more info soon, but we are planning on doing some WODs in the morning and then having a party in the evening. We hope you can all join us for the celebration!


WOD:

In teams of two:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air squats

100 Burpees

-For time-

Partners may split the reps up but they must complete all reps of each movement before moving to the next. While one partner is working on the reps the other partner is holding a bumper plate overhead (45#/25#)

Free Beginner WOD at 10 am

5 Burpees

10 Push-ups

10 Air squats

20 Single unders

AMRAP (As Many Rounds As Possible) in 10 min

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 Click HERE.



Pre WOD: Dedicate 20 minutes to your weakest barbell movement i.e. Clean, Jerk, Snatch, Deadlift, Front Squat, etc. Your Coach will be there to give instruction and pointers.

AM vs PM Challenge WOD:

10 squat cleans (155#/115#)

5 Burpees

200m run

-4 rounds for time-

*Please post your time in seconds


Physical Fitness Is a Requirement to Be a Cop

Send This To Your Mother

 



The AM vs. PM challenge WOD will happen tomorrow!

 


Mobility: Shoulder distraction drill, 1 min each arm x 2 sets

SWOD: Split Jerks (from the rack) 6/5/5/4/4

WOD:

50 Pull-ups

1 mile run

50 KB Swings (53#/35#)

-for time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

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 Click HERE.

Are you planning on starting your WHOLE 30 with CFMG on Monday, September 10th? Then you need to "like" this page to stay in the loop! If you signed up for the challenge via the clipboard at the front desk AND paid your $10 buy-in, expect an e-mail later this week with links to other resources and information.


Mobility:

A1) Bottom up hip mob., 1 min each leg x 2 sets

A2) Paleo Chair, accumulate 1 minute x 2 sets


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SWOD: Back Squat 7/7/7/7/7

WOD:

100 push-ups

100 sit-ups

-for time-

(7 min cap)


The CrossFit Experience w/ Brian MacKenzie

Breakfast Smoothie Extraordinaire, a la Whole30

Shakshuka



 

Mobility:

A1) Bully stretch, 1 min each arm x 2 sets

A2) Couch stretch, 1 min each leg x 2 sets

SWOD: Bench Press 3/3/3/3/3

WOD:

200m sprint x 4

2 min rest between sprints

-For time including rest periods-


GYM is Closed Today!

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 Click HERE.

 

 

At Home WOD:

40 sec air squats

20 sec rest

40 sec push-ups

20 sec rest

40 sec sit-ups

20 sec rest

40 sec burpees

20 sec rest

-2 Rounds for total reps-


The AM vs PM Challenge WOD happens tomorrow!

Open Gym 9am-Noon

Due to a scheduling issue we will not be holding the Saturday Foundations session tomorrow. We will be holding it next Saturday.

 

 

Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call.

 

WOD:
“Ryan”*

7 Muscle-ups (Sub = 14 CTB Pull-ups)

21 Burpees

-5 Rounds for time-

*For the burpees in “Ryan” you normally have to jump up and touch a target that is 1 foot above your max. standing reach. We will not require this for today’s WOD. If time allows you can set-up a target to touch for yourself, or you can jump over a KB.

This is not a very beginner friendly WOD. If you are new or if you are planning on bringing in a friend please join us for our Beginner class at 10am. Also, be ready to run through this WOD in heats. Thank you.


FREE Beginner WOD at 10am

AMRAP (As Many Rounds As Possible) in 12 min

7 Kettlebell swings

14 Kettlebell deadlifts

7 Burpees

200m run


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