A+ R A-

6/15/2011

For those of you who train in the evenings at CFMG please start using our Mind Body Online system to reserve your spots in classes each week. Most of you are already in the system so simply click on the "sign-up" link (upper right-hand side) type in your name under "Is this your first time?", your name should pop up and select "this is me!" to create your account.
Thank you.

 

Strength WOD

Push Press 3/3/2/2/1/1

WOD

15 Thrusters (95#/65#)

25 Sit ups

AMRP 12 Min

Joe and Jake going through some Back Squats

Common Push Press Issues

Below is a link to some interesting drama that has unfolded with the judging in this years CrossFit Regional in Nor Cal.  Let us know your opinion on who should have been allowed to advance?

DNF and Still going to the Games?

 

REMINDER: We will be CLOSED this Friday, Saturday and Sunday, June 17th, 18th and 19th, due to the CrossFit Regional Event.  Sorry for any inconvenience. If your not busy come cheer us on!


Latest W.O.D.

Prev Next

1/31/2015

1/31/2015

Main Site WOD from 1/22/15 For Time: 30 Medicine-Ball Cleans, 20-lb. Ball 30 Ring Dips 30 Medicine-Ball Cleans, 20-lb. Ball 30 Chest-to-Bar Pull-Ups 30 Medicine-Ball Cleans, 20-lb. Ball 30 Push-Ups 30 Medicine-Ball Cleans, 20-lb. Ball {youtube}-nk0GqeSTJs{/youtube}   Free Intro Class at 10 am Skill: Push-Jerk WOD: 5 Push-Jerks (45#) 10 KB Swings (35#) 15 Sit-Ups -AMRAP in 13 Minutes-   Does Exercise Help Your Brain? Cardio Isn't...

ian - avatar ian 29 Jan 2015 Hits:62 W.O.D.

Read more

1/30/2015

1/30/2015

  SWOD: Deadlift 2/2/2/2/2 WOD: 12 Minute AMRAP: 9 OHS (115#/75#) 9 Burpees 9 KB Swings (53#/35#)   {youtube}fSdrnluM8NA{/youtube}   Double, Double Toil And Trouble Straightening Up: Progressive Posture Alignment Double Knee Bend CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit...

ian - avatar ian 29 Jan 2015 Hits:76 W.O.D.

Read more

1/29/2015

Skill: Double Unders EMOM for 6 minutes 5-40 Double Unders (Pick Reps Based on Skill Level) If you can complete sets unbroken, aim for that. If you cannot do double unders, use this time to practice. WOD: -4 Rounds for Time- 200m Run 5 Single Arm KB Snatch (per arm) 
(53#/35#) 20 Push-Ups 40 Double Unders   {youtube}43zeuds5IXE{/youtube}   WODS to Go Get It...

ian - avatar ian 28 Jan 2015 Hits:80 W.O.D.

Read more

1/28/2015

1/28/2015

SWOD: Back Squat 5/5/3/3/3 WOD: EMOM for 10 Minutes 5 Thrusters (135#/95#) 5 Box Jumps (30”/24”) Finisher: 60 Toes-to-Bar -For Time-   A Four Step Program For Happy Homework Time Getting Through A Five-Year Setback Isolation Exercises: Not So Useless After All   CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy...

ian - avatar ian 27 Jan 2015 Hits:130 W.O.D.

Read more

1/27/2015

1/27/2015

WOD: CrossFit Main Site WOD from 1/26/15   21-18-15-12-9-6-3 Power Cleans (115#) One-Legged Squats, Right Leg One-Legged Squats, Left Leg -For Time-   3 Ways To Use Bacon As Medical Treatment The Truth About Abdominal Training And Body Fat 5 Simple Ways For Your Child (And You) To Get Into The Wild CrossFit Mission Gorge Target Programming Want to get stronger/faster/better...

ian - avatar ian 26 Jan 2015 Hits:146 W.O.D.

Read more

1/26/15

SWOD: Power Snatch with pause below knees 2/2/2/2/2 WOD: 16 Power Snatches (135#/95#) 16 Burpees Over Bar 12 Power Snatches 12 Burpees Over Bar 8 Power Snatches 8  Burpees Over Bar -For time- Overhead Squat Woes NHL Star gets creative with a GoPro Cam {youtube}IkjulgI7gzg{/youtube}

ian - avatar ian 25 Jan 2015 Hits:173 W.O.D.

Read more

1/25/2015

1/25/2015

Yoga at 8 am Competitor Session at 9:30 am Open Gym 9am-Noon

ian - avatar ian 21 Jan 2015 Hits:83 W.O.D.

Read more

1/24/2015

1/24/2015

8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

ian - avatar ian 21 Jan 2015 Hits:106 W.O.D.

Read more

1/23/2015

1/23/2015

WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

ian - avatar ian 21 Jan 2015 Hits:203 W.O.D.

Read more

1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

ian - avatar ian 21 Jan 2015 Hits:211 W.O.D.

Read more

1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

ian - avatar ian 20 Jan 2015 Hits:189 W.O.D.

Read more

1/20/2015

1/20/2015

SWOD: Back Squat 6/6/5/5/5 WOD: “Helen” 400 Meter Run 21 KB Swings (53#) 12 Pull-Ups -3 Rounds for Time- More Than Just A Workout Top 5 Assistance Exercises For The Clean My Drive Join us on Saturday, January 24th, 2015 at 9:30am for our CrossFit Mission Gorge CrossFit Total Party and Paleo Potluck (following)! CrossFit Mission Gorge Target Programming Want to...

ian - avatar ian 19 Jan 2015 Hits:236 W.O.D.

Read more