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W.O.D.

The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches

If you are interested please sign up soon!


Partner WOD:

-For Time, Partners Split Reps-

400m Run (Together)

80 Thrusters (95#/65#)

80 Burpees (one partner holds the barbell in a rack position)

400m Run (Together)

Time ends when both partners touch the barbell at the end of the last 400m run.


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The CFMG Barbell Club, the club formerly known as the Conjugate Club, starts Monday May 5th. We have made some improvements to the way this club will be ran here at CFMG. Here are the details:

-4 Month commitment required
-$150 per month (freeze or keep your current class membership)
-Limited to 12 people (must already have 6 months of training with CFMG)
-Receive weekly strength programming (3 days worth)
-Club training session every Wednesday at 7 pm with at least two coaches


If you are interested please sign up soon!

Dear CFMG Community,

I know your time is important, so I will keep this brief. It is with great sadness that I must inform you that I will be stepping down as a coach at Crossfit Mission Gorge. Reasons are not important, but you all should know that it has absolutely nothing to do with all the members of this community. You each have made my coaching experience nothing but the absolute best, and I can imagine nowhere else to get my start as a coach. I can still remember my first day coaching when I was so nervous I had the vocal tone of a pre pubescent middle schooler. Flashback aside, I wanted to thank each and every one of you for making the gym my home, and know that it is not an easy decision to leave.

Happy training to all, your athletic potential is more than you know. Train hard, eat well, and stay the course! And as always, GET AFTER DEM GAINZ DOE!!!!!

-Coach Hunter

WOD:

10 Rounds for Time

3 Deadlifts (315#/205#)

5 Clapping Push-Ups

7 Toes-to-Bar

(12 Minute Cap)

Finisher Skill: Handstand walks and handstand holds


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WOD:

800m Run

600m Run

400m Run

200m Run

100m Run

50m Run

-For Time-

1:1 work to rest ratio

Today would be a good day to bring your stopwatch.

 

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"Testing"

30 Muscle-Ups

-For Time-

Or

4 CTB Pull-Ups

4 Hand Release Push-Ups

-10 Rounds for Time-

 

-Rest 2 Minutes-

 

AMRAP in 4 Minutes

Burpee Box Jumps (24"/20")

 

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"Testing"

30 minutes to build up to a 1RM clean

+

Max set of unbroken kipping pull-ups x 1

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Happy Easter!


WOD:

Buy in: 30ft Handstand Walk

(Sub=accumulate 1:00 in handstand hold, not including rest)

50 Thrusters (95#/65#)

40 Unbroken Double Unders (Sub=160 singles)

30 Alternating Leg Pistols

20 KB Swings (70#/53#)

10 Wall Climbs

5 Rope Climbs

-For Time-


Beginner WOD at 10am

Skill: Overhead Squat

WOD:

AMRAP in 15 Minutes

10 OHS (PVC)

10 Push-Ups

10 Sit Ups

10 KB Swings

200m Run

 

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