Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28)
Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm.
Skill: Correct Drive and Catch Technique
1 Min Row for Calories
1 Min Push-Press (75#/45#)
1 Min Alternating Leg Pistols -or- KB Goblet Squats (53#/35#)
1 Min KB Swings (53#/35#)
1 Min Rest
-3 Rounds for Calories and Reps-
Week #5 of the 2015 CrossFit Open
Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed for the 2015 CrossFit Open. You have displayed impressive performances and set a whole bunch of PRs along the way. We have seen you get better, faster, and stronger each week, and we are proud to celebrate all your achievements along with you. This week, we are looking forward to welcomingKill Cliff as our local friendly vendor for our Friday Night Lights series. We are excited to announce that CrossFit Mission Gorge will now offer Kill Cliff Recovery Drinks for sale, beginning on Friday. As a promotion to our members on Friday for our Friday Night Lights Series, anyone who purchases a Kill Cliff drink from CrossFit Mission Gorge will receive a FREE Kill Cliff Protein Bar and additional Recovery Drink, compliments of Kill Cliff. Be sure to try all of their delicious Recovery Drink flavors: "Berry Legit" (Blackberry Lemonade), "Double Awesomeness" (Pomegranate-Watermelon), "Tasty" (Blood Orange), and "Free Fall Camo" (Lemon-Lime) and Protein Bar flavors: "Salted Caramel & Almond," "Chocolate Chip Cookie," "Strawberries & Cream," and "Mocha Almond Brownie."
CrossFit Mission Gorge will also be hosting Cookout on Friday to celebrate the end of the Open Season. We will fire up the grill and provide burgers, hot dogs, and adult beverages, and you are welcome to bring the side dishes! We are looking forward to this chance to brag about all of your accomplishments and hang out as a community to celebrate your hard work.
CrossFit Mission Gorge Friday Night Lights will begin at 4 pm, and athletes competing will need to be warmed up and ready to go by the time the first heats kicks off at 4:30pm. You are on your own for the warm up, but feel free to ask a trainer for suggestions, if needed. Depending on the Open workout length for each week, we may vary the number of heats we will run.
Each Open competitor will need a judge, score validation, and if you are regional or team-bound, you must video every workout. CrossFit Mission Gorge needs judges and volunteers to assist in "Friday Night Lights." Please sign up and complete the Online Judging Course if you are interested (this is not mandatory). If you have passed your online course, please let Betsy or Ian know. We encourage all CrossFit Mission Gorge athletes who are participating in the Open to take the Online course. The test will also help you with seeing movement, as well as understanding your own movement during CrossFit WODs.
Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG!
Please place your pre-orders for our ever-famous CFMG FlexFit Hats and Female tank tops. Follow this link for more info and to be directed to our Online Store. We will have male shirts up for order this week too!