A+ R A-

W.O.D.

Mobility:

A1) Hip Capsule, external rotation, 1 min each side x 2 sets

A2) Super Front Rack Stretch, 1 min each side x 2 sets

WOD:

AMRAP in 7 minutes:

8 Front Rack Static Lunges (135#/95#)

12 Sit-Ups

16 Double Unders

Rest 2 Minutes

AMRAP in 7 minutes:

200m Run

10 KB Ground to Overhead (53#/35#)


The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up HERE on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up and coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

Why The US Chills Its Eggs And Most Of The World Doesn't

25 Awesome And Clever Uses For Duct Tape

America's Biggest Problem

WOD:

Hatch Squat Program: Week 12, Day #1

Back Squat: 60%x5, 70%x5, 75%x5, 75%x5

Front Squat: 65%x5, 70%x5, 75%x5

A1) Seated Box Jumps 5/5/5/5

A2) Parallette L-Sits x 4 sets


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Make Your Own Luck

 

The topic of our second FREE CFMG 101 Session on Saturday September 27th from 10am-12pm is going to be…Kipping and Butterfly Pull-ups! Be sure to sign up on MindBody for a spot (capped at 15) in this free workshop, led by Coach Ian and an additional CFMG coach. Athletes will learn a progression on both styles of pull-ups, work through plenty of drills, receive specific exercises to aid in strengthening the pull-up, coached practice time, and finish the class with a workout.  The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  Hope to see you there!

What a fine looking group of athletes from this Saturday's FREE CFMG 101 Session: The Snatch!  Stay tuned this week for more details on our next FREE CFMG 101 Session, Saturday, September 27th at 10am.

 

WOD:

Buy In: 2k Row

9 Toes-to-Bar

6 Power Cleans (135#/95#)

3 Wall Climbs

-6 Rounds for Time-


Run A Mile Race Instead Of A Marathon

How Culture Shapes Our Senses

Muscle Up Tutorial

Open Gym

9am-12pm

 

Partner WOD:

In teams of 4:

Partners A|B, then partners C|D perform:

2 minutes of barbell hang to overhead

Each pair selects one weight to use.

Weights cannot be changed.

Barbell may not touch the ground.

Team may hold the bar during transitions.

Weights to be used:

(2) 45# plates

(4) 25# plates

(4) 10# plates


Rest 5 Minutes (Breakdown bars and put away)


As a Team:

400 Double Unders (sub = 500 single unders)

800m Run (together)

12 Rope Climbs

400m Partner Carry

100 Pull-Ups

400m Sled Drag (90#/45#)

-For Time-

 

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How Exercise Makes Us Feel

Science Says Imagery Is A Powerful Psych-Up Tool

The Clean And Jerk Rack Positions

SWOD:

Hatch Squat Program: Week 11, Day #2

Back Squat: 60%x5, 65%x5, 70%x5, 70%x5

Front Squat: 60%x5, 70%x5, 75%x5, 80%x4

SWOD:

A1) Weighted Pull-Ups, max reps x 3 sets

A2) Single Arm Push Press: 10/10/10 (each arm)

 

Limit Kids To 45 Minutes On Screens

12 Signs You Need To Eat More Protein

Coach, I Can't Do Pull Ups: 7 Tips To Get You There

WOD:

800m Run

20 Deadlifts (275#/165#)

600m Run

15 Deadlifts

400m Run

10 Deadlifts

200m Run

5 Deadlifts

-For Time-

Finisher:

Ring Dips: 10-15 reps x 4 sets

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With World Trade Center Largely Rebuilt, New York Marks September 11th

Desert Ninjas

 

WOD:

50 Wall Balls (20#/14#)

40 Push-Ups

30 Box Jumps (24”/20”)

20 Pull-Ups

10 HSPU

10 HSPU

20 Pull-Ups

30 Box Jumps (24’/20”)

40 Push-Ups

50 Wall Balls (20#/14#)

-For Time-

Finisher:

GHD Sit-Ups 15/15/15/15


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Fixing Neck Position And Forward Head Posture


Page 13 of 169

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12/22/2014

12/22/2014

Please join us TONIGHT at 8pm for Yoga at CFMG.  It's FREE for all members! (Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday) Bring a mat! SWOD: Front Squat: Build up to a 5RM Back Squat: 5/5/5/5 (3 second pause at...

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12/21/2014

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CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

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12/18/2014

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SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
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12/16/2014

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WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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12/15/2014

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SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/14/2014

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CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

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  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

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