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2/6/2014

Please Note: This week, CrossFit Mission Gorge will not be open in between scheduled class times.

WOD:

AMRAP in 10 Minutes

5 Deadlifts (225#/185#)

10 HSPU

15 Double Unders (Sub = 30 Single Skips)

Rest 4 Minutes

AMRAP in 10 Minutes

15 Pull-Ups

10 V-Ups

5 KB Swings (70#/53#)


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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)
 (53#/35#) -2 Minutes of Rest
- Max Reps in 4 Minutes: 8-Count Body Builder -2 Minutes of Rest
- Max Reps in 4 Minutes: 4 Push Press (135#/95#
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12/16/2014

12/16/2014

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...

ian - avatar ian 14 Dec 2014 Hits:133 W.O.D.

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12/15/2014

12/15/2014

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...

ian - avatar ian 14 Dec 2014 Hits:126 W.O.D.

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12/14/2014

12/14/2014

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

ian - avatar ian 09 Dec 2014 Hits:66 W.O.D.

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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...

ian - avatar ian 09 Dec 2014 Hits:121 W.O.D.

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12/12/2014

12/12/2014

  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...

ian - avatar ian 09 Dec 2014 Hits:126 W.O.D.

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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. ...

ian - avatar ian 07 Dec 2014 Hits:151 W.O.D.

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12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

ian - avatar ian 07 Dec 2014 Hits:167 W.O.D.

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12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

ian - avatar ian 07 Dec 2014 Hits:123 W.O.D.

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12/08/2014

12/08/2014

Skill: Muscle Up Progressions (Bar and Ring) WOD: AMRAP in 8 minutes 1 Bar Muscle up (sub = strict pull-ups) 1 Thruster (135#) 1 Burpee 2 Bar Muscle up 2 Thruster 2 Burpees Continue adding a rep after each round. Score will be total reps completed. Finisher: GHD Situps: 12/12/12/12 Happy December! Do you know someone who has been...

ian - avatar ian 07 Dec 2014 Hits:194 W.O.D.

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12/07/2014

12/07/2014

CFMG Free Yoga 8am Bring a mat! Open Gym 9am-Noon   Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly...

ian - avatar ian 04 Dec 2014 Hits:98 W.O.D.

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12/06/2014

12/06/2014

WOD: 7 L Pull-ups 7 HSPU 14 Unbroken Double Unders (28 unbroken singles) 14 Games Standard Box Jumps (24”/20”) -5 Rounds for Time-   Free Beginner WOD at 10am Skill: Front Squat WOD: 12 Front Squats (45#) 10 KB Swings (26#) 8 Burpees 200m Run -AMRAP in 14 Minutes-   {youtube}F57SgTZ-frg{/youtube} Addicted To Fatigue How To Feed A Big Family Without Breaking The Bank No, You're...

ian - avatar ian 04 Dec 2014 Hits:126 W.O.D.

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