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6/5/2011

OPEN GYM

10 am to 1 pm

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03/04/2015

03/04/2015

SWOD: 2 Cleans + 1 Jerk -Rest 2 Minutes- 1 Clean + 2 Jerks -3 Sets- WOD: 10 Minute AMRAP 3 Wall Walks 6 Thrusters (95#/65#) 9 Pull-Ups Finisher: 50 Hollow Rocks   {youtube}NZGBjWRwEP0{/youtube} Depth Jump To Greater Heights Weightlifting Competition Preparation: Don't Forget The Details How To Build A Better Butt Week #2 of the 2015 CrossFit Open Our Friday Night Lights Series...

ian - avatar ian 03 Mar 2015 Hits:8 W.O.D.

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03/03/2015

03/03/2015

  SWOD: Back Squat, 1 Rep Max WOD: Buy In: 500M Row 10 Overhead Squats (115#/85#) 20 Double Unders -4 Rounds for Time- 10 Short Daily Drills To Combat Back Pain How To Find A Weightlifting Coach Dieting Can Make You Lose Your Mind Week #2 of the 2015 CrossFit Open Our Friday Night Lights Series continues this week with...

ian - avatar ian 02 Mar 2015 Hits:86 W.O.D.

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3/2/2015

3/2/2015

WOD: -6 Rounds For Time- 7 Hang Power Cleans (135#/95#) 9 Handstand Push-ups 11 KB Swings (70#/53#) 200m Run Finisher: 20 Seconds of Flutter Kicks 10 Second plank -8 rounds- Full Effort Expected on 15.1 and 15.1a That's the Open I Know Upper Body Strength for Weightlifting Team CFMG CrossFit Open Profile Week #2 of the 2015 CrossFit Open Our Friday...

ian - avatar ian 01 Mar 2015 Hits:118 W.O.D.

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03/01/2015

03/01/2015

FREE Yoga for CFMG Members: 8am-9am Open Gym: 9am-Noon Competitor Training: 9:30am-11:00am

ian - avatar ian 23 Feb 2015 Hits:55 W.O.D.

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02/28/2015

02/28/2015

WOD: -3 Rounds for Time- 800m Run 12 Barbell Overhead Lunges (135#/95#) 15 Ab Mat Sit-ups Finisher: GHD Back Extensions 10/10/10/10   Free Beginner WOD at 10am Skill: Deadlift WOD: 10 Deadlifts (75#) 10 Sit-Ups 10 Box Step Overs (20”) Simple Tips To Improve Essential Natural Hip Function Change Of Pace, Let's Do Some Jerks Stretch For Back Relief   Are you...

ian - avatar ian 23 Feb 2015 Hits:50 W.O.D.

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02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

ian - avatar ian 23 Feb 2015 Hits:82 W.O.D.

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02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

ian - avatar ian 23 Feb 2015 Hits:68 W.O.D.

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02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:91 W.O.D.

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02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

ian - avatar ian 23 Feb 2015 Hits:100 W.O.D.

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2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

ian - avatar ian 22 Feb 2015 Hits:128 W.O.D.

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02/22/2015

02/22/2015

FREE Yoga 8-9am Open Gym 9-12pm Team CFMG meets at 9:30am   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as...

ian - avatar ian 17 Feb 2015 Hits:83 W.O.D.

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02/21/2015

02/21/2015

  WOD: 50 Calorie Row 50 Push-Ups 50 Overhead Squats (45#) 50 Burpees 50 Box Jumps (24”/20”) 50 Sit-Ups 50 KB Swings (53#/35#) 800m Run -For Time- Free Intro Workout at 10am Skill: Front Squat WOD: 10 Front Squats (45#) 8 Push-Ups 6 Burpees 200m Run -AMRAP in 12 Minutes- Does Being Fatter Help You To Lift More? Link Between Sleep Loss, Diabetes Explained Sample Weightlifting Flexibility...

ian - avatar ian 17 Feb 2015 Hits:87 W.O.D.

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