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5/5/2014


We would like to welcome Eric Benson to the CrossFit Mission Gorge Coaching staff! He will be coaching on Monday evenings, at 6 and 7pm.

We are also happy to report that our 4 month internship program has successfully come to a close, and we have asked all of our outstanding interns to come on as Assistant Coaches at CFMG! What this means is that they will be assisting your regular coaches during two classes a week.  Our regular coaches will remain as the head coaches, leading the class, warmup, movement prep, etc., but they will now have an assistant coach to help newer members, and become another set of eyes around the room to instruct, correct form and technique, and make sure everyone is receiving individual attention.  Assistant coaches also have the potential to sub for classes if the need arises.

Here is their schedule:
Monday: 4 & 5pm Makyia (with Head Coach James)
Tuesday: 4 & 5pm Jess S. (with Head Coach Ian)
Wednesday: Sean W. 4 & 5pm (with Head Coach Ian)


Be sure to give everyone a warm welcome! They have worked hard over the last 4 months to become the best possible coaches for you.

 

SWOD:

5 BTN Push Presses|3 OHS x 5 Sets

Bulgarian Split Squat 8/8/6/6/6 (each leg)


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9/2/2014

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9/1/2014

9/1/2014

Please note our Labor Day Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Partner WOD: Partner A: 400m Run Partner B: Hang C&J (135#/95) until Partner A returns -partners switch and perform same sequence- Partner A: 400m Run Partner B: Back Squats from the floor (135#/95) until Partner...

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8/31/2014

8/31/2014

Open Gym 9am-Noon Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only.

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8/30/2014

8/30/2014

Please note our Holiday Hours for Monday, September 1st: There will be classes at 8am, 9am, and 10am only. Skill: Power Snatch Practice for 15 minutes WOD: EMOM for 12 minutes Odd Minutes: 4 Power Snatches Even Minutes: 8 Lateral Burpees Over the Bar   Free Intro WOD at 10am Skill: Push-Press WOD: 5 Push-Press 10...

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8/29/2014

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SWOD: Hatch Squat Program: Week 9, Day 2 Back Squat: 65%x5, 75%x5, 75%x5, 75%x5 Front Squat: 65%x5, 65%x5, 65%x5, 65%x5 Finisher: A1) 200m Sprint on the Rower x 3 sets A2) 20 Strict Ring Push-Ups x 3 sets   {youtube}m8GZlHJulc8{/youtube} 17 Tips For Getting Better At Rowing 7 GIFs That Will Convince You Just How Scary The...

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8/28/2014

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8/27/2014

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8/25/2014

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WOD: Score is total reps of the following barbell complex: 1 Deadlift (135#/95#) 1 Hang Clean 1 Shoulder to Overhead 6 minutes each round; 3 minutes of recovery between rounds Round #1: Row 600m, then complete AMRAP of the barbell complex -rest 3 min- Round #2: 60 Wall Ball Shots (20#/14#), then complete AMRAP of...

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8/24/2014

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8/23/2014

8/23/2014

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8/22/2014

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SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

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