A+ R A-

W.O.D.

Adjusted Schedule Today!  We will have our Regular

8 am 9 am and Free 10 AM Class

Then we will have our Threesome Throwdown Potluck!

WOD

AMRAP 7 Min

10 Double Unders

20 Sit ups

30 Air Squats (53#/35#)

Rest 2 Min Then

AMRAP 5 Min

10 Wall Balls (20#/14#)

20 Push Ups

If you are around come to Sauds going away party

(Maybe he will bring his friend Dave Lipson?)

Free 10 AM WOD

AMRAP 12 Min

15 Push Ups

15 KB Swings

200 M Run


Garage Gym Set up

Don't Forget about our Massage Therapist Shedera! She has some great Specials this month!

Remember Adjusted Schedule tomorrow we will only have an 8 am 9 am and 10 am beginners class.  After that we have to ThreeSome Throwdown

SWOD

Snatch 3/3/3/3/3

Use the above rep scheme as a guideline if you need to adjust or are new to the movement then work technique.

WOD

In 3 Minutes

8 KB Swings (53#/35#)

200 M Run

8 KB Swings

Max Deadlifts (185#/115#)

Rest 1 Min

4 Rnds

Score = Total Deadlifts


Snatch Technique

Dealing with Old Junky Tissue


SWOD

Speed Squats 45-50% of 1 Rep Max

8 Reps x 4 Sets

Then

Box Jumps

8 Reps x 4 Sets

(pick a height you can spring off the floor, there should be no pause at the bottom)

 

WOD

5 Power Cleans (135#/95#)

10 Lunges

5 Burpees

5 Rounds




Reebok CrossFit Shoe Release Causes their website to Crash- Read Here

CrossFit Tour

Got Massage? CFMG's very own Massage Therapist, Shedara Gibson, is running a few specials this month. Contact her for more info or to set-up your appointment!


 

 

 


Remember we will not have a regular schedule this Saturday due to the Threesome Throw down!

WOD

100 Push Ups

*avoid peeling go from knees if you need to*

-For Time-

Rest 2 Min

Then

400 M Run

12 Shoulder to OverHead (115#/85#)

12 Toes To Bar

15 Min AMRAP

New Reebok CF Shoe

SIC Flicks

Healthy Christmas Gifts

Skill WOD

A1) Max Pull Ups x5

Lowest Round goes on the board.

A2) Max L Sit x4

Lowest Time goes on the board.  You can use boxes instead of parallets if you need to.

A3) Max Reps Sotts Press x 3 (45#/30#)

Score is Lowest Reps

It is important to hold a proper position if your shoulder/lower back/ or hips hurt then use a pvc pipe not a barbell

Watch Video On Sotts Press HERE

WOD

20 Double Undres

10 Sit ups

5 Min AMRAP

A good one for people with Heel Issues

Christmas Fran

The shower is out of service again due to the same issue.  We will be working to get it fixed this week! Sorry for the inconvenience

Partner WOD

Max Thrusters (95#/65#)

AMRAP 6 Min

Rules: 1 Bar partners may split up reps however they want. One person works at a time.

Rest 3 Min

Partner WOD

20 Air Squats

20 Burpees

20 KB Sumo Deadlift High Pull (53#/35#)

5 Rounds

Rules: 1 KB, partners may divide reps however they want.  One person works at a time.

Watch your back on the Sumo Deadlift High Pulls

This weekend we will have our Christmas Threesome Throwdown Potluck!

WOD Demo At Reebok CrossFit One

Movement U Seminar with Jessi Stensland-

A great Seminar Coach Geo and Coach Dawn have attended 


 

 

Open Gym

10am-1pm today

 

WOD:

"Fun with Helen"

400m Run

21 KB Swings (53#/35#)

12 Pull-ups

AMRAP in 20 min.


Free Beginner WOD at 10am today!

AMRAP (As Many Rounds As Possible) in 12 Minutes

10 Static lunges

10 Push-ups

10 Leg Lifts

200m Run

 

Just a "heads up" the shower room is out of order. We will have it up and running ASAP.

Leptin: Fat Loss for Smart People

Autumn Soups

Page 119 of 150

Latest W.O.D.

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7/25/2014

7/25/2014

Congratulations to Shelby and John on the birth of our newest CFMG member, Aubrey Jean! She was born on Saturday, July 19th at 7:44 am and weighs 6 lbs., 10oz.  We are thrilled for you and can't wait to meet her! SWOD: Sumo Deadlifts 6/6/4/4/4 WOD: Min 1: 15 Thruster (95#/65#) Min 2:...

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7/24/2014

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7/23/2014

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Congratulations to CFMGers Darren and Barbara on their engagement! SWOD: Hatch Squat Program Week #4, Day #1 Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 70%x5, 75%x5, 80%x5, 85%x5 Finisher: Barbell Roll-Outs: 10/10/10/10 {youtube}3pUiUufCzGI{/youtube}   How To Perfectly Load A Dishwasher New Whole 30 Program Rules: Welcome Back, Potatoes Competition Preparation: Don't Forget The Details

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7/22/2014

7/22/2014

SWOD: Strict Weighted Pull-Ups: max reps x 3 sets WOD: 15 V-Ups 10 Single Alternating Arm DB/KB Snatches + Overhead Static Lunge (53#/35#) 15 Push-Ups -3 Rounds for Time- (10 min cap) Post WOD: Muscle-Up Progressions   How Finalist Kacy Catanzaro Trained For "American Ninja Warrior" 5 Out Of The Box Ways To Make Your Child Listen Asian Cauliflower Fried Rice James...

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7/21/2014

7/21/2014

SWOD: 2014 LCI Individual Athlete Clean and Jerk Ladder 135#/85#145#/95#155#/105#165#/115#175#/125# (Advanced Athletes Start Here) 185#/135#195#/145#205#/155#215#/165#225#/175# 235#/185#245#/195#255#/205# “Competitors will attempt to complete two clean and jerks within 50 seconds. One point is awarded for the clean, and another for the jerk. Athletes can score up to 4 points at each station. There will be a...

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7/20/2014

7/20/2014

Open Gym 9am-Noon

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7/19/2014

7/19/2014

SWOD: Barbell Bent-Over Rows 12/12/12/12 WOD: 5 Deadlifts (245#/185#) 10 Bar Dips 15 Unbroken Double Unders -5 Rounds for Time- (10 minute cap)   Free Intro WOD at 10am Skill: Push-Jerk WOD: 6 Push-Jerks (45#) 8 Burpees 10 Static Lunges 12 Sit-Ups 200m Run -AMRAP in 15 Minutes-   {youtube}Rpd2Vam5JHw{/youtube} {youtube}OLyg_9iK7To{/youtube} Oven Roasted Tomatoes Should You Refrigerate Your Eggs?

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7/18/2014

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WOD: 6 Bar MUs (Sub = 6 CTB Pull-Ups) 8 Alternating Leg Pistols 10 Power Cleans (135#/95#) 200m Run -5 Rounds for Time-   C.J. Cummings, 14 Years Old, Is America's Next Great Weightlifter Paleo: Is It Right For Kids? {youtube}4NAKD-5c89Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng{/youtube}

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7/17/2014

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SWOD: Hatch Squat Program Back Squat: 60%x10, 65%x10, 70%x8, 75%x8 Front Squat: 60%x5, 65%x5, 70%x5, 70%x5 Finisher: Tabata V-Ups The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain percentages of your current...

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7/16/2014

7/16/2014

  Mobility: A1) Couch Stretch; 1 min. each leg x 2 sets A2) Olympic Wall Squat with external rotation; 1 min each leg x 2 sets (To increase the aggressiveness of the stretch, pull down on your right instep with your left hand and slide your right foot toward your hip.  Use your...

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7/15/2014

7/15/2014

SWOD: Bench Press with accommodating resistance 5/5/5/5 WOD: Minute 1: 3 Rope Climbs Minute 2: 6 Single Arm Shoulder to Overhead (70#/53#) Minute 3: Suicide Run (worth three reps) Minute 4: Rest -5 rounds for total reps- {youtube}VIYYF_x89kA{/youtube} Let 'Em Eat Dirt How To Increase Your Pull-Up Power

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7/14/2014

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SWOD: Hatch Squat Program Back Squat: 65%x8, 70%x8, 80%x6, 85%x6 Front Squat: 60%x5, 70%x5, 75%x5, 80%x5 WOD: 100 Burpees 50 Toes-to-Bar -For Time- (12 min cap)   The Hatch Squat Program is a twelve week cycle CrossFit Mission Gorge began on July 1st that requires us to squat twice per week. The weights are all based on certain...

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