A+ R A-

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 A returns

-partners switch and perform same sequence-

Partner A: 400m Run

Partner B: Double Unders until Partner A returns

-partners switch and perform same sequence-

Partner A: 400m Run

Partner B: Burpees until Partner A returns

-partners switch and perform same sequence-

-25 Minute AMRAP-

Partner Finisher:

150 Med Ball Twists

(split the reps, one partner working at a time while other partner holds a plank position)

The topic of our first FREE CFMG 101 Session on Saturday September 13th from 10am-12pm is going to be…the Snatch! Be sure to sign up on MindBody for a spot (capped at 25) in this free 2-hour workshop, led by Coach Ian and two additional CFMG coaches.  This workshop will deconstruct the Snatch to its basic elements. You will learn a general warm-up, position drills to address your weaknesses, and be given the opportunity to work with near maximal loads with instruction and feedback. Be prepared to work! The CFMG 101 Series is a FREE monthly 2-hour workshop on a topic chosen by CrossFit Mission Gorge members.  To kick off this series, we are hosting TWO free CFMG 101 Sessions in September (the 13th and the 27th), and continuing on a monthly basis after that.  Hope to see you there!

 

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4/27/2015

4/27/2015

Congratulations to everyone who competed this weekend in the 2015 Rumble in Paradise. Special congratulations to Coach Dan who finished 3rd and Jack who finished 2nd in the advanced category. SWOD: Strict press: 8 @75%, 6 @80%, 4 @85%, 3 @90% WOD: 2015 Masters Qualifier Event 4 21-15-9 reps for time of: Deadlifts (225#/155#) Box jump...

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04/26/2015

04/26/2015

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04/25/2015

04/25/2015

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04/24/2015

04/24/2015

Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

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04/23/2015

04/23/2015

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04/22/2015

04/22/2015

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04/21/2015

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04/20/2015

04/20/2015

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04/18/2015

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04/17/2015

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Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

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4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

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