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Focus on creating a vertical shin and keeping those shoulder blades slightly back behind the barbell


Today we will be hosting our first ever open house. This event is for anyone who would like to experience our amazing CrossFit community, workout in a welcoming and friendly environment, and meet some new people. Please invite your friends and family. We will even be raffling off a 1 Month CrossFit Membership + a Foundations Course! Please click HERE for more info.


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Mobility:

A1) Bottom up hamstring stretch, 1 min each leg x 2 sets

A2) Bully stretch, 1 min each arm x 2 sets


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WOD:

21-15-9

Sit-ups

Deadlifts (225#/135#)

Games standard box jumps (30”/24”)

-For time-


Open House WOD @ 5pm (for our visitors)

21-15-9

Sit-ups

Push-ups

Air squats

-For time-


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Sealed


Doing some early holiday shopping? Use this discount code: CFTAMR79000 for 25% off from the CrossFit Store!

We are sad to announce that Nov. 13th will be Coach Casey's last day at CFMG Casey has decided to move back his hometown in Virginia in order to help and spend time with his grandparents. Casey has advanced greatly over the past two years as an athlete and extremely knowledgeable coach. He has contributed a considerable amount of time and dedication to CFMG, from his unique coaching style to making improvements in our training environment. Good luck to you Casey, you will be sorely missed. We are currently planning a goodbye gathering for Sunday Nov. 11. We will share the details soon.

SWOD: Unilateral strict press 6/6/4/4/4

WOD:

AMRAP in 6 min

15 Double unders (Sub = 50 single unders)

10 Hang snatches (95#/65#)

Rest 2 min

AMRAP in 6 min

200m run

15 KB Swings (53#/35#)


Sissy Exercises That Aren't

Whole30 and Weight Loss


Interested in competing? Check out the Rumble in Paradise hosted by our friends at CrossFit Elysium.


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.

WOD:

AMRAP in 10 min

3 Muscle-ups (sub = 6 pull-ups)

6 Hand release push-ups

9 Air squats


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CFMG's Open House this Thursday

A Hardcore Look At Wendler's 5/3/1 Powerlifting Routine


Please help us out! Sealed

 

Coach James at the 2012 Southern Pacific LWC Championship this past weekend


SWOD: Snatch or Clean and Jerk 5/5/5/3/3 -or- any corrective exercises you’ve been working on

Keep it light and focus more on your technique than the weight being used. This will be the last technique day, starting next week we will be working on the snatch only and will encourage you to start using heavier loads.

“Finisher”

Tabata Flutter Kicks

20 seconds of max effort flutter kicks

10 seconds rest

-8 rounds (4 min total), your score is your lowest amount of reps completed in a round-


Please don't forget about our first ever open house happening this Thursday. Please invite your friends and family that are "on the fence" about starting CrossFit. This will be a great opportunity for them to observe what happens in a class at CFMG and even have a chance to speak with some of our current members. We are even raffling off a free month membership and foundations course! More info HERE.

 





Open Gym

9am-Noon

Please remember that there will be no Olympic Weightlifting Club today.


Our good friend Saud is doing big things in Dubai. Checkout Dunes CrossFit


SWOD:

A1) Unilateral Strict Press 8/8/8/8/8

A2) Plank hold 40 sec x 5 sets

WOD:

1 mile run

50 Pull-ups

800m run

25 Pull-ups

-For time-


The New Good Old Days of CrossFit

The USS Michael Murphy: A Deeper Understanding


CFMG's 2012 Open House


We welcome you to bring your friends and family to our Open House on Thursday, October 25th, 2012 from 4-6:30pm.  This event is for anyone who would like to experience our amazing CrossFit community, workout in a welcoming and friendly environment, and meet some new people.

Our Timeline for the Evening:


4-5pm, Introduction/Class Observation

Meet Owner/Coach Ian McHugh, tour the space, meet our other coaches, and receive a brief introduction to the CrossFit Methodology. Our results-driven program focuses on 10 key components of fitness, using functional, everyday movements performed at a high intensity.  We take cardio; mix in a little stamina, strength, power, agility, flexibility, speed, coordination, balance, and accuracy to create a well-rounded athlete.  We cater to both conditioned sports-specific and everyday athletes, who have found that CrossFit is excellent conditioning for the demands of their sport and everyday life, in general.


Once you learn a little more about CrossFit, you will be invited to observe a class in session at CFMG.  Be sure to notice how our coaches work with members of all ability levels. You will be able to watch our warm-up, instruction, workout, and cool-down—all of which happens in every hour-long class we provide.


5-6pm, Beginner-Friendly Workout

Jump in and get sweaty with us! You will find people of many different fitness levels in every class, and everyone gets a great workout with personal attention. We are VERY good with beginners and want to share our love for this program with people who are fit or not so fit - we do NOT want to scare anyone away. We are able to scale things down for people who are just getting started in the gym, or with CrossFit. We call this approach “On Ramp,” for those who are slowly ramping up intensity and working their way up to doing the full movements we program in our workouts.


We understand how intimidating it can be to come and workout if you have never done anything athletic at all—or even if you are just new to CrossFit. We want you to succeed!


6-6:30pm, Information Session

Ask any other questions that you may have, learn some of the terminology that we use (“what does WOD/AMRAP/HSPU/Tabata/SDHP/BOF/RFT/1RM/OHS even mean?”), and more! We will provide you with our current class schedules, Free 1 Week Pass, and we also have a couple of our current members available to speak about their experiences at CFMG.  As we wrap up our Open House, we will raffle off one Free Month of Membership and a Free Foundations Course.




Mobility: Racked position mobility drill, 1 min each arm x 2 sets

WOD:

-5 Rounds for time-

10 Barbell rows (95#/65#)

15 Hang Cleans (95#/65#)

200m run


Please remember that there will be no Olympic Weightlifting Club this Saturday.



SWOD: Overhead squat 6/5/4/4/4

A1) Unilateral DB/KB Floor Press 10/10/10/10

A2) Leg lifts, 1 min x 4 sets


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Day by Day, Meal by Meal

Should You Worry About Genetically Modified Food?

Page 119 of 188

Latest W.O.D.

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05/30/2015

05/30/2015

Please join us today at the Kroc Center Pool from 1-5pm for the CrossFit Mission Gorge Member Appreciation Pool Party! On Saturday, May 30th, 2015 from 1-5pm, CrossFit Mission Gorge is hosting a Member Appreciation family-friendly Pool Party at the Kroc Center, with access to the pool and diving boards, rock...

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05/29/2015

05/29/2015

  Hatch Week #9 Day #2 Back Squat 5 @ 65% 5 @ 75% 5 @ 75% 5 @ 75% Front Squat 5 @ 65% 5 @ 65% 5 @ 65% 5 @ 65% WOD: 5 Rounds for Time: 2 Rope Climbs 10 Bar or Ring Dips 20 Double Unders   6 Steps To Becoming A Better Athlete (And Person) Nonacademic Skills Are The Key To Success,...

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05/28/2015

05/28/2015

WOD: 15 Clean & Jerks 
(185#/155#) 5 Muscle Ups (Sub = CTB Pull-Ups) 12 Clean & Jerks 4 Muscle Ups 9 Clean & Jerks 3 Muscle Ups -For Time- (15 Minute Cap)   -2 Minute Rest- 10 Minute EMOM of: Odd: 10 Burpee Box Jumps (30"/24") Even: 5 Power Snatches (155#/135#)   How To Add Mass To Dat Ass Kettlebells For An Iron...

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05/27/2015

05/27/2015

  Mobility: A1) Couch Stretch: 1 Minute per Leg x 2 Sets A2) Pre-Squat Hip Opener: 1 Minute per Leg x 2 Sets Hatch Week #9 Day #1 Back Squat 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 85% How To Activate Your Glutes Hello, Stranger Nutritional...

ian - avatar ian 26 May 2015 Hits:68 W.O.D.

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05/26/2015

05/26/2015

Thank you everyone for coming out to commemorate Lt. Michael Murphy on Memorial Day! SWOD: Snatch Push Press: 3/3/3/3/3 WOD: For Time: Buy in: Row 50 Calories 21 Hang Power Cleans (155#/95#) 21 Toes to Bar 15 Thrusters (155#/95#) 15 Toes to Bar 9 Hang Power Snatches (155#/95#) 9 Toes to Bar The Athlete Emotion Project 5 Ways To Cultivate Meaningful Human...

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05/25/2015

05/25/2015

Please join us today for our annual CFMG "Memorial Day Murph" WOD to honor a hero.  Please note, we will only hold classes at 8am and 10am. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation...

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05/24/2015

05/24/2015

Open Gym 9am-12pm Competitor's Session at 9:30am

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05/23/2015

05/23/2015

WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

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05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

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05/21/2015

05/21/2015

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

05/20/2015

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05/19/2015

05/19/2015

SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

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