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10/10/2013

  • 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 willboth 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!

 

Mobility:

A1) Shoulder distraction, 1 min on each arm x 2 sets

A2) Couch stretch, 1 min each leg x 2 sets

SWOD:

Squat snatch w/ pause below knees x 2 reps x 5 sets

Snatch balance 5/5/3/3/3 (be sure to pause at the bottom!)

 

Tropical Paleo Granola

The United Sports Of America

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11/23/2014

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

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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...

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11/21/2014

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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...

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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...

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11/18/2014

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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...

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11/17/2014

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WOD: AMRAP in 8 Minutes 3 Hang Power Snatch (135#/95#) 6 Push-Ups 12 Sit-Ups Rest 3 Minutes -4 Rounds for Time- 200m Run 10 Single Arm KB Push-Press (53#/35#) 10 Toes-to-Bar   The Russells: Do Push-Ups Like A Girl Three Recipes To Get Your Kids Excited About Vegetables CrossFit Brought Me Back To Life For Modern Women, "Lady-Like" Means Strong And Sporty Upcoming Events...

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11/16/2014

11/16/2014

FREE Yoga for all CFMG Members today at 8am, led by the lovely Nazli Takesh from Hapa Yoga.  Bring a mat and start your Sunday off with some meditation and mobilization! Open Gym 9am-12pm

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11/15/2014

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11/14/2014

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SWOD: Build up to a heavy touch and go 3RM Power Clean WOD: OTMEM for 10 Minutes Odd Minutes: 5 Power Cleans (155#/105#) + 6 HSPU Even Minutes: 5 Strict Press (135#/95#) + 6 Lateral Burpees Over the Bar   Are You Important? It Don't Mean A Thing If You Ain't Got That Swing Top Ten Hikes In...

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11/13/2014

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11/12/2014

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SWOD: Snatch Balance 5/5/5/5/5 (Focus on driving yourself under the bar and not the load.) {youtube}AYE1hMf_BJ8{/youtube} A1) Deadlift 4/4/4/4 A2) Weighted Plank Hold, 60 seconds x 4 sets Americans Are The Unhealthiest Snackers In The World Tooth Decay And Carbs: Did Our Ancestors Have Better Teeth Than Us? Inside Of The Entire Human Body   Upcoming Events at...

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