A+ R A-

6/6/2014

 

WOD:

400m Run

5 Single Arm Strict Press on Left (53#/35#)

6 L-Pull-Ups

5 Single Arm Strict Press on Right (53#/35#)

6 Box Jumps (30”/24”)

-5 Rounds for Time-

 

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CrossFit Women: The Truth

Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away, so it's time to make the commitment to get involved! Sign up by this Saturday, June 7th, and receive a sports bottle! Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

"CrossFit Mission Gorge is honored to participate as the flagship site for Squat for a School.  We have known Demi since our very beginnings, and we are excited to see where her determination and vision will take Empower Charter School.  A majority of the board members and supporters of Empower Charter school belong to our box.  We believe it is not only important to participate in, but show our ongoing support of a school that promises an outstanding educational experience integrated with an emphasis on fitness and a healthy lifestyle.  Our kids NEED this!"

"In addition, many of us are parents who want to show our children by example that our health and fitness is an integral and valuable part of our lives, as well as the importance of recognizing a problem that needs addressing (the childhood obesity epidemic), and working toward a solution by coming together as a community and help in meaningful ways, big and small."

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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

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7/19/2014

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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

7/17/2014

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

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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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