A+ R A-

8/20/2011


 

Pregnant & Strong!

 

WOD

15 Kettlebell Swings (53#/35#)

200m run

30 Box jumps (24"/20")

200m run

15 Kettlebell sumo deadlift high pulls (53#/35#)

-3 rounds for time-

 

Free Beginner WOD at 10am

10 Push-ups

10 Air squats

10 Kettlebell Swings

200m run

-AMRAP (As Many Rounds As Possible) in 12 min-


One of our members here at CFMG is Running the Leadville Trail 100 this weekend! Yes a 100 Mile race!  Jason C has been training hard for the past few months using CrossFit and CrossFit endurance programming to prepare for this race.  He has recently met with Coach Dawn Fletcher for some last minute race adjustments and mental preparation.  Be sure to ask him about it when you see him next! We placed a course description and link to the event below.

The 100 Mile back and out course is in the midst of the Colorado Rockies Low point 9,2000 feet, high point is Hope Pass at 12,600 feet. Majority of the race is on forest trails with some mountain roads. Click here for more information on this amazing race!

 

The Whole9 Seafood Trifecta

Rest Days!

Latest W.O.D.

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11/29/2014

11/29/2014

WOD: EMOM for 10 Minutes Odd: 30 Double Unders (Sub = 60 Singles) Even: 6 Deadlifts (70% of 1RM, should be done unbroken) -Rest 3 Minutes- -3 Rounds for Reps- 1 Minute KB Snatches (53#/35#) 1 Minute Row (for Calories) 1 Minute Box Jumps (24”/20”) 1 Minute Toes-to-Bar 1 Minute Rest Free Beginner Class at 10am ...

ian - avatar ian 25 Nov 2014 Hits:4 W.O.D.

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11/28/2014

11/28/2014

Open Gym 9am-Noon

ian - avatar ian 25 Nov 2014 Hits:66 W.O.D.

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11/27/2014

11/27/2014

Gym Closed Today

ian - avatar ian 25 Nov 2014 Hits:52 W.O.D.

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11/26/2014

11/26/2014

No 6pm or 7pm Classes, Endurance, or Yoga Tonight WOD: AMRAP in 8 Minutes 4 Power Cleans (135#/95#) 4 Burpees 4 Pistols -2 Minutes Rest- AMRAP in 8 Minutes 6 Front Squats (135#/95#) 3 CTB Pull-Ups 9 Toes-to-Bar -2 Minutes Rest- AMRAP in 8 Minutes 200m Run 5 Shoulder to Overhead (135#/95#) 10 KB Swings (53#/35#)   Science Proves That Sleeping...

ian - avatar ian 24 Nov 2014 Hits:149 W.O.D.

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11/25/2014

11/25/2014

The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out! SWOD: Build up to a 1RM Snatch WOD: 10-20-30-40 Sit-Ups 40-30-20-10 Push-Ups -For Time- Whey Protein Vs. Casein Protein: Which Is Best For What? Missing Snatches Behind: Diagnosis & Correction Farming Could Save Veterans, And...

ian - avatar ian 24 Nov 2014 Hits:177 W.O.D.

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11/24/2014

11/24/2014

SWOD: Build up to a 1RM Squat Clean A1) Ring Rows 15/15/15/15 A2) L-sits, max hold x 4 sets   Trigger Points And Weightlifting: Sternocleidomastoids How To Avoid The Void Of Holiday Overeating It's Not CrossFit... Upcoming Events at CFMG Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November...

ian - avatar ian 23 Nov 2014 Hits:206 W.O.D.

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11/23/2014

FREE Yoga at 8am Open Gym 9am-12pm

ian - avatar ian 21 Nov 2014 Hits:83 W.O.D.

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11/22/2014

11/22/2014

5 Year Anniversary WOD! 9am class only   In teams of 2: -5 Rounds For Time- 10 Hang Cleans (135#/95#) 15 Burpees 9 Bar Muscle-Ups (sub = 9 strict pull-ups) One partner works at a time until both partners have finished 5 rounds each.   Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at...

ian - avatar ian 21 Nov 2014 Hits:185 W.O.D.

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11/21/2014

11/21/2014

SWOD: A1) Strict Press 3/3/3/3 A2) Weighted Bar Dips 10/10/10/10 WOD: “Karen” 150 Wall Balls (20#/14#) -For Time- How Medical Care Is Being Corrupted Grindin' Out Wall Balls 5 Tips For Women New To Lifting Paleo Magazine's 2014 AIP Thanksgiving Meal Plan Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering...

ian - avatar ian 19 Nov 2014 Hits:184 W.O.D.

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11/20/2014

11/20/2014

SWOD: Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week) A1) Sled Drags x 4 sets A2) Barbell Romanian Deadlifts 5/5/5/5 {youtube}txCe5AFitM4{/youtube} Thanksgiving Recipes Across The United States US Army Applies CrossFit To Prevent Injuries 4 Things You Don't Know You're Doing That Sabotage Your Performance   Upcoming Events at...

ian - avatar ian 19 Nov 2014 Hits:176 W.O.D.

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11/19/2014

11/19/2014

Skill: Handstand Walking WOD: 10 Strict Handstand Push-ups 20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#) 30 Unbroken Double Unders (sub = 90 single unders) 400m Run AMRAP in 15 Minutes   GQ Man Of The Year On Paleo Diet The Cost Of Getting Lean: Is It Worth The Trade-Off? Kombucha: Is It Really Good For...

ian - avatar ian 17 Nov 2014 Hits:206 W.O.D.

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11/18/2014

11/18/2014

SWOD: Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets   WOD: 10-9-8-7-6-5-4-3-2-1 KB Swing (70#) 1-2-3-4-5-6-7-8-9-10 Burpee Box Jump-Overs (24”) -For Time- Acute Effects Of Self Myofascial Release Using A Foam Roller Leg Presses Before Cycling: 6% Faster Over 20K Can Steak Save The Planet? Upcoming Events at CFMG Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will...

ian - avatar ian 17 Nov 2014 Hits:186 W.O.D.

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