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5/31/2012

The CrossFit Endurance class will no longer meet on Thursdays starting next week.

2012 Memorial Day "Murph" WOD

*Skill practice:

1) Work on kipping pull-ups. If you use a band try to use one with less assistance. If you can do 15-20 unassisted kipping pull-ups, work on butterfly pull-ups. For either pull-up variation do 4-5 sets of 8-10 reps.

2) Work on *muscle-ups. If you have muscle-ups do 4-5 sets of 5-6 reps. If you don't have muscle-ups work on kipping from the rings, ring dips, etc. *See Coach Ian's muscle-up training protocol on the bulletin board near the water fountain.

*You will be allotted 20 minutes for this skill practice. Rest accordingly between sets.

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Fast forward to 4:15 for some muscle-up pointers

WOD:

AMRAP in 6 minutes

Buy in: 400m run

20 Sit-ups

30 Double unders (sub = 60 single unders)

Paoli"s Muscle-up Progression: Part 1

Butterfly Pull-up Instruction

The Red Meat Scare: Get The Truth!

Latest W.O.D.

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5/22/2013

5/22/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD. Checkout the next CFMG...

ian 20 May 2013 Hits:55 W.O.D.

5/21/2013

5/21/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD. Mark and Tenley strike...

ian 20 May 2013 Hits:197 W.O.D.

5/20/2013

Next Monday (5/27) is Memorial Day and we will only be holding 9am and 11am classes. We will be completing "Murph" in honor of Lt. Michael Murphy. Please allot at least 90 minutes to complete the WOD. Feel free to form teams of two to take on this WOD. SWOD: 25...

ian 17 May 2013 Hits:209 W.O.D.

5/19/2013

5/19/2013

Gym is closed today

ian 13 May 2013 Hits:34 W.O.D.

5/18/2013

5/18/2013

There will be no Noon class today and No Open Gym tomorrow Today will be Coach Jake's last day coaching. Lets all wish Coach Jake safe travels as he heads out for another deployment to the middle east in the next few weeks. You will be missed Jake! Thank you for...

ian 13 May 2013 Hits:149 W.O.D.

5/17/2013

5/17/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Coach Hunter demonstrating poor positioning for the deadlift in the pictures on the left and better positioning in the pictures on the right. SWOD: Deadlifts 6/6/5/5/5 WOD: 21-15-9 Bar dips Squat cleans...

ian 13 May 2013 Hits:107 W.O.D.

5/16/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! WOD 500 m Row 40 Air squats 30 Sit-ups 20 Push-ups 10 Pull-ups -For time- Finisher Tabata V-ups 2013 Fortius Open/San Diego Weightlifting Championships A Postural Error Your Practical Guide For Dental Decisions - Part 2

ian 13 May 2013 Hits:113 W.O.D.

5/15/2013

5/15/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! Good luck to AJ as he moves to Mendocino County to work as a fireman SWOD: Push jerk/Split jerk, 20 min to build up to a 1RM WOD: 1 min Double unders...

ian 13 May 2013 Hits:231 W.O.D.

5/14/2013

5/14/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) Checkout the next CFMG 101 Session! 32 weeks pregnant! WOD: AMRAP in 7 min 200m run 20 Wall ball shots (20#/14#) Rest 3 min AMRAP in 7 min 5 Power snatches (135#/95#) 20 Jumping lunges Rest 3 min AMRAP in 7...

ian 13 May 2013 Hits:336 W.O.D.

5/13/2013

There will be no Noon class this Saturday (5/18) and No Open Gym this Sunday (5/19) SWOD: A1) OHS 3/3/2/2/2 A2) Band Crunches 15/15/15/15/15 WOD: AMRAP in 5 min Max. KB Swings (70#/53#) Every time you set the KB down complete 10 burpees Post total KB swings to whiteboard {youtube}tJoTVVZadUs{/youtube} Eat, Drink, and Be Whole 30 Beef and Bacon Sweet...

ian 10 May 2013 Hits:116 W.O.D.

5/12/2013

5/12/2013

Open Gym 9am-Noon

ian 07 May 2013 Hits:62 W.O.D.

5/11/2013

5/11/2013

Mobility: A1) Racked position mob. drill, 1 min each arm x 2 sets A2) Bully Stretch, 1 min each arm x 2 sets U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27,...

ian 07 May 2013 Hits:82 W.O.D.

5/10/2013
SWOD: Push-jerk/Split-jerk 3/3/2/2/2 WOD: 30 Muscle-ups -For time- or 5 Pull-ups 5 Push-ups -10 Rounds for time- 4bN_sM86SP4 xIX8RIYYiSI Unplug, Then Plug It Back In Why We Crave Comfort Foods 11 Amazing Paleo Salad Dressings
5/9/2013
WOD: 800m run 15 Deadlifts (225#/135#) 10 HSPU (sub = inverted push-ups) -3 rounds for time- qwFvPeN81Bo
5/8/2013
SWOD: Power snatch, 20 min to build up to a 1RM A1) Max. L-sit hold x 4 sets A2) Max Ring push-ups in 30 seconds x 4 sets gc0-uVMGCSM D8fEh1HZ3sg Coke Executive Answers…
5/7/2013
Skill: 10-15 min of double under practice WOD: “Annie” (Compare to 11/02/12) 50 Double unders 50 Sit-ups 40 Double unders 40 Sit-ups 30 Double unders 30 Sit-ups 20 Double unders 20 Sit-ups 10 Double unders 10 Sit-ups -For time- Double under…
5/6/2013
SWOD: Overhead squats 3/3/3/3/3 WOD: AMRAP in 5 min Burpees WOD Penalty: 25 Burpees or less accumulate 5 minutes in a plank position 26-45 Burpees accumulate 4 minutes in a plank position 46-65 Burpees accumulate 3 minutes…
5/5/2013
Open Gym 9am-Noon
5/4/2013
We are no longer using our yahoo email account (CFMissionGorge@yahoo.com). If you need to reach us via email please use CoachIan@crossfitmissiongorge.com, CoachBetsy@crossfitmissiongorge.com, or CoachTami@crossfitmissiongorge.com. CrossFit Mission Gorge is excited to bring…
5/3/2013
SWOD: Push-jerk/Split-jerk 4/4/4/4/4 A1) Weighted plank holds, 30 seconds x 4 sets A2) Bent over DB/KB rows 10/10/10/10 on each arm suiY6lRXST0 ilHRhAYS5d4 Coach Josh Everett, Split Jerks CFMG Masters Class this Saturday at…
5/2/2013
“Newport Crippler” 30 Back squats (at body weight) 1 Mile run -For time- tTYCBITD0nA You will use a squat rack to complete your back squats. Bigger classes will go in heats. CFMG Masters Class this…

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