A+ R A-

10/8/2013

  • We will be hosting a Barbells for Boobs event and the Lift Up Luke WOD on Saturday Oct. 19th.
  • New Referral Program: Refer a friend between now and the end of the year, and when they sign up you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the LEO/Military/Student discount.
  • Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!


WOD:

12 min AMRAP

15 KB Russian Swings (70#/53#)

10 Wall balls (20#/14#)

5 HSPU

Rest 3 min

12 Min AMRAP

12 Hand release push-ups

8 Sit-ups

6 Box step-up w/ plate overhead (45#/25#)


Good Food Kids

Mom!! The Meatloaf!


Latest W.O.D.

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5/5/2015

5/5/2015

Congratulations to Nick on the Birth of his daughter Noelle. We are all very happy and excited for you. Hatch Week #6 Day #1 Back Squat 6 @ 70% 6 @80% 3 @90% 2 @95% Front Squat 5 @65% 4 @75% 4 @80% 4 @80% Finisher: A1) Back Extensions 6-10 reps x 3 sets A2) Side Plank for 45-60 seconds each side x 3 sets Upcoming...

ian - avatar ian 04 May 2015 Hits:64 W.O.D.

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05/04/2015

05/04/2015

Mobility: A1) Shoulder Distraction; 1 minute on each arm x 2 sets A2) Olympic Wall Squat; accumulate 2 minutes x 2 sets WOD: “Nancy” 400m Run 15 Overhead Squats (95#) -5 Rounds For Time- Finisher: Tabata Sit-Ups (:20 Seconds of Max Effort Sit-Ups, :10 Seconds of Rest) Score = The lowest amount of reps completed in any 20 second...

ian - avatar ian 03 May 2015 Hits:77 W.O.D.

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05/03/2015

Open Gym 9AM-Noon Team CFMG trains at 9:30AM   Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and Single-Leg Performance! If you have pain or limitations with these movements, or want to improve your running speed and efficiency, as well as...

ian - avatar ian 28 Apr 2015 Hits:32 W.O.D.

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05/02/2015

05/02/2015

SWOD: Clean with 3-second lift-off + Jerk with 3-second pause in split: 2@ 70%, 2@ 75%, 2 @ 80%, 2 @ 85% Emphasize leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split. WOD: In Teams of 2: 12-9-6-3 Reps Shoulder to Overhead...

ian - avatar ian 28 Apr 2015 Hits:48 W.O.D.

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05/01/2015

05/01/2015

Hatch: Week #5 Day #2 Back Squat 6 reps @65% 6 reps @75% 6 reps @80% 6 reps @80% Front Squat 5 reps @60% 5 reps @65% 5 reps @70% 5 reps @70%   WOD: :30 Seconds of Max Squat Cleans (95#) :30 Seconds in Plank Hold :30 Seconds of Double Unders/Single Unders -5 Rounds for Total Squat Clean Reps- The True Meaning of Physical Therapy:...

ian - avatar ian 28 Apr 2015 Hits:81 W.O.D.

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04/30/2015

04/30/2015

SWOD: Split Jerk 1 @ 95-100% x 4 sets WOD: 4 Rounds for Time; 1:00 Rest Between Rounds 7 Thrusters (135#/95#) 14 Toes to Bar 400m Run The Split Jerk's Not Simple, But It's Easy! The Hip And Athletic Performance Your CrossFit Gym Is Only As Scalable As It Feels 4 Ways To Know If Your Beef Is Grass-Fed Upcoming...

ian - avatar ian 28 Apr 2015 Hits:103 W.O.D.

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04/29/2015

04/29/2015

Team CFMG trains tonight at 7PM SWOD: Hang Power Clean: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85% Clean-Grip Deadlift: 3 @ 75% x 4 Sets WOD: Rotate Stations: :20 Seconds Barbell Bicep Curls (45#/35#) :10 Seconds Rest :20 Seconds Ab-Mat Sit-Ups :10 Seconds Rest :20 Seconds KB Rows (53#/35#) :10 Seconds Rest -6 Rounds for Reps- ...

ian - avatar ian 28 Apr 2015 Hits:95 W.O.D.

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4/28/2015

4/28/2015

Hatch: Week #5 Day #1 Back Squat 8 reps @65% 6 reps @75% 4 reps @85% 4 reps @90% Front Squat 5 reps @70% 4 reps @80% 3 reps @85% 3 reps @90% WOD: AMRAP in 5 Minutes Max Plate Burpees (15#) {youtube}FLK47s0h39E{/youtube} Upcoming Events At CrossFit Mission Gorge CFMG is hosting a Movement Rx seminar on Thursday, May 7th, from 6-8pm on Running and...

ian - avatar ian 27 Apr 2015 Hits:86 W.O.D.

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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...

ian - avatar ian 26 Apr 2015 Hits:148 W.O.D.

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04/26/2015

04/26/2015

Open Gym 9am-12pm

ian - avatar ian 25 Apr 2015 Hits:52 W.O.D.

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04/25/2015

04/25/2015

Open Gym 8-10am

ian - avatar ian 24 Apr 2015 Hits:84 W.O.D.

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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...

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

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