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CFMG Events

SWOD:

Hatch Squat Program

(Click on the link to plug in your percentages)

Back Squat:

10 Reps @ 60% of your 1RM

8 Reps @ 70% of your 1RM

6 Reps @ 75% of your 1RM

4 Reps @ 80% of your 1RM


Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM


WOD:

30 Double Unders (Sub = x 2 in Singles)

20 Ab-Mat Sit-Ups

10 Handstand Push-Ups

200m Run

-4 Rounds for Time-


For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


The 5 Differences Between "Trainee" And "Athlete"

How To Build Your Lats

Lemon Ginger Meatballs

WOD:

-2 rounds, rest 2 minutes between rounds-

AMRAP in 5 min

3 Bar Muscle-ups -or- 6 Pull-ups

6 Toe-to-bar

9 Push-ups

Finisher:

A1) Bent over reverse flys 12/12/12/12

A2) Barbell bicep curls 8/8/8/8


The Cult of CrossFit: How the workout can bring out the best (and worst) of faith

4 Lessons CrossFitters Can Learn From Bodybuilders

42 tips & tricks to improve your deadlift




 

Open Gym

9am-Noon


Competitor Session

9:30am-11am

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.


WOD:

With a running clock, every minute perform 1 lift and add 10#.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you canon clean the weight, deadlift for as long as possible.

Score will be heaviest load for Snatch, Clean, and Deadlift.



Free Intro. WOD at 10 AM

Skill: Medicine Ball Clean

WOD:

AMRAP in 12 Minutes

8 Med Ball Cleans

10 Push-Ups

12 Sit-Ups

200m Run


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!


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


WOD:

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!


Skill: Muscle-Ups and Pull-Ups

WOD:

5 Strict Muscle-Ups -or- 10 Pull-Ups

10 Box Jumps (30”/24”)

10 Squat Cleans (135#/95#)

400m Run

-3 Rounds for Time-

 

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 welcoming Kill 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!


Mobility:

A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets

A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets

Dim lights Embed Embed this video on your site

WOD:

1 Deadlift (315#/205#)

10 Double Unders (Sub=x 2)

2 Deadlifts

20 Double Unders

3 Deadlifts

30 Double Unders

4 Deadlifts

40 Double Unders

5 Deadlifts

50 Double Unders

800m Run

5 Deadlifts

50 Double Unders

4 Deadlifts

40 Double Unders

3 Deadlifts

30 Double Unders

2 Deadlifts

20 Double Unders

1 Deadlift

10 Double Unders

-For Time-

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!

Week #5 of the 2015 CrossFit Open


Our Friday Night Lights Series comes to a close this week with workout 15.5. We are extremely proud of how well everyone has performed thus far. You have displayed impressive performances, as well as set some PRs along the way. As each week presented itself, you have become stronger and better, and we are proud to celebrate all your achievements along with you.  This week, we welcome Kill Cliff as our local friendly vendor for our Friday Night Lights series.  We are excited to announce that we will now be carrying Kill Cliff products at CrossFit Mission Gorge.  On Friday, as a special promotion, every Kill Cliff drink you purchase from CrossFit Mission Gorge, you will receive a FREE Kill Cliff protein bar and drink of choice (choose from any one of their 4 delicious flavors: Berry Legit, Tasty, Double Awesomeness, and Free Fall Camo).

 

We will also be hosting a cook out for our last week of the open celebration.  We will provide the grill and tasty meats, as well as adult beverages, and you bring the rest!

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.


 

Dim lights Embed Embed this video on your site

How The Power Of Positive Thinking Won Scientific Credibility

What Does 'Corrective Exercise' Really Mean?

Practice Makes Perfect

Will Lifting Make Me Bulky? Answers To Common CrossFit Questions

WOD:

AMRAP in 8 Minutes

200m Row

25 Push-Ups


Rest 3 Minutes


AMRAP in 8 Minutes

5 Front Squats (205#/155#)

10 Pull-Ups


Rest 3 Minutes


AMRAP in 8 Minutes

4 Rope Climbs

30 Sit-Ups


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!

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03/31/2015

03/31/2015

SWOD: Hatch Squat Program (Click on the link to plug in your percentages) Back Squat: 10 Reps @ 60% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 75% of your 1RM 4 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 70% of your 1RM 5 Reps...

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03/28/2015

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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. WOD: With a running clock, every minute perform 1 lift and add 10#. Start with an empty barbell...

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03/27/2015

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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 WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

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03/24/2015

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WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups 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...

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3/22/2015

3/22/2015

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03/21/2015

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