A+ R A-

CFMG Events

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!

 

SWOD: Squat Cleans 3/3/3/3/3

WOD:

25 Burpees

25 Power Cleans (135#/95#)

25 Burpees

*EMOM: Complete 7 Wall Ball Shots (20#/14#)

-For Time-

(11 Minute Cap)

 

CrossFit: Is It Really For Everyone?

Becoming A Firestarter: How To Burn Bright Without Burning Out

Rescuing Children From Columbia's Sex Trafficking Trade

Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.  This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

Open Gym

9am-12pm

 

Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.  This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

WOD:

In Teams of Three:

200m Row

25 Wall Balls (20#/14#)

20 Pull-Ups

400m Run (together)

-AMRAP in 18 Minutes-

Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups simultaneously, rotating to the next station once each partner finishes). The team must finish one full round, with each of the partners executing the row, wall balls, and pull-ups before going on the 400m run together.

Free Intro WOD

Skill: Overhead Squat

WOD:

15 Overhead Squats

10 Sit-Ups

5 Burpees

200m Run

-4 Rounds for Time-

 

7 Ways Sleeping Naked Can Benefit You

CrossFit Vs. Unit PT


Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.  This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

 

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details below!

WOD:

Main Site WOD from 10/10/14:

100 Double Unders

21 Front Squats (115#)

21 Push Press (115#)

100 Double Unders

15 Front Squats

15 Push Press

100 Double Unders

9 Front Squats

9 Push Press

-For Time-


Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

Dim lights Embed Embed this video on your site

 

The Top 5 Most Brutal CrossFit Workouts

Competitive Conundrum

The Dip Error You Don't Even Know You're Making

Let's Rethink That Camille Leblanc-Bazinet Bikini Cover


Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm.  This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk


SWOD:

Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4


Dim lights Embed Embed this video on your site


A1) Yoke Carry 50 feet x 4 Sets

 

Dim lights Embed Embed this video on your site


A2) GHD Hip Extensions 8-12 Reps x 4 Sets

 

How To Undo The Damages Of Sitting

Getting Some 'Me' Time: Why Millennials Are So Individualistic

The Limits Of Friendship

Why Are Americans So Fascinated With Extreme Fitness?

Paleo Pumpkin Recipes

SWOD:

Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4

WOD:

AMRAP in 10 Minutes

10 KB Swings (53#/35#)

10 Sit-Ups

10 Clapping Push-Ups

10 Toes-to-Bar

 

How Far Is Too Far For Kids To Run?

Sleeping Brains Understand Words

How To Improve Your Cleans


Mobility:

A1) Hip Capsule: Exaggerate external rotation 1 minute/leg

A2) Wall Squat: 2 minutes

 

WOD:

-3 Rounds for Time-

7 Deadlifts (315#/215#)

7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips)

21 Burpee Box Jumps (24”/20”)


Dim lights Embed Embed this video on your site

 

You Are Going To Die, So Stop Wasting Time On Facebook

Weeknight Roast Chicken

The Year Of The Thruster

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from CrossFitting to finding himself in a wheelchair and continuing to fight every single day to become stronger in body and mind, literally learning to walk again. Please watch this to learn more about a person who exemplifies the motto, "life is worth competing for."

WOD:

200m Run

16 HSPU

16  Alternating Leg Pistols

400m Run

14 HSPU

14 Alternating Leg Pistols

600m Run

12 HSPU

12 Alternating Leg Pistols

800m Run

10 HSPU

10 Alternating Leg Pistols

-For Time-

Sub for Alternating Leg Pistols = KB Goblet Lunges

 

Dim lights Embed Embed this video on your site

 

20 Minutes Of Strength Training Can Improve Memory

The Monkey That Became A Midwife

Human Evolution: Fireside Tales

Training With Integrity

Page 1 of 107

Latest W.O.D.

Prev Next

10/20/2014

10/20/2014

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!   SWOD: Squat Cleans 3/3/3/3/3 WOD: 25 Burpees 25 Power Cleans (135#/95#) 25 Burpees *EMOM: Complete 7 Wall Ball Shots (20#/14#) -For Time- ...

ian - avatar ian 19 Oct 2014 Hits:102 W.O.D.

Read more

10/19/2014

10/19/2014

Open Gym 9am-12pm   Upcoming Events at CFMG On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free)...

ian - avatar ian 16 Oct 2014 Hits:51 W.O.D.

Read more

10/18/2014

10/18/2014

WOD: In Teams of Three: 200m Row 25 Wall Balls (20#/14#) 20 Pull-Ups 400m Run (together) -AMRAP in 18 Minutes- Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups...

ian - avatar ian 16 Oct 2014 Hits:106 W.O.D.

Read more

10/17/2014

10/17/2014

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details...

ian - avatar ian 15 Oct 2014 Hits:158 W.O.D.

Read more

10/16/2014

10/16/2014

SWOD: Power Snatch (pause below knees) | Overhead Squat 2|4 2|4 2|4 2|4 {youtube}MIPE1xvRx7k{/youtube} A1) Yoke Carry 50 feet x 4 Sets   {youtube}leCAlTW--mk{/youtube} A2) GHD Hip Extensions 8-12 Reps x 4 Sets   How To Undo The Damages Of Sitting Getting Some 'Me' Time: Why Millennials Are So Individualistic The Limits Of Friendship Why Are Americans So Fascinated With...

ian - avatar ian 14 Oct 2014 Hits:145 W.O.D.

Read more

10/15/2014

10/15/2014

Mobility: A1) Hip Capsule: Exaggerate external rotation 1 minute/leg A2) Wall Squat: 2 minutes   WOD: -3 Rounds for Time- 7 Deadlifts (315#/215#) 7 Muscle-Ups (Sub = 7 Pull-Ups and 7 Dips) 21 Burpee Box Jumps (24”/20”) {youtube}qCGtwPhfGf4{/youtube}   You Are Going To Die, So Stop Wasting Time On Facebook Weeknight Roast Chicken The Year Of The Thruster

ian - avatar ian 14 Oct 2014 Hits:198 W.O.D.

Read more

10/14/2014

10/14/2014

SWOD: Power Clean (pause below knees) | Front Squat 2|4 2|4 2|4 2|4 WOD: AMRAP in 10 Minutes 10 KB Swings (53#/35#) 10 Sit-Ups 10 Clapping Push-Ups 10 Toes-to-Bar   How Far Is Too Far For Kids To Run? Sleeping Brains Understand Words How To Improve Your Cleans

ian - avatar ian 13 Oct 2014 Hits:172 W.O.D.

Read more

10/13/2014

10/13/2014

Thank you to everyone who came out on Saturday to celebrate our friend, Ted Hoyt. Here is a video that Coach Dawn put together to chronicle her journey and friendship with Ted and Julie. Dawn told Ted's story best on Saturday when she recounted how Ted overcame numerous obstacles...from...

ian - avatar ian 12 Oct 2014 Hits:196 W.O.D.

Read more

10/12/2014

10/12/2014

There will be NO OPEN GYM today, due to the CrossFit Mission Gorge FREE 101 Session: Handstand Push-Ups and Double Unders from 10am-12pm (Psst! Spots are still available! Sign up HERE)

ian - avatar ian 11 Oct 2014 Hits:99 W.O.D.

Read more

10/11/2014

10/11/2014

Please join us as we celebrate the life of Ted Hoyt--CrossFit Mission Gorge style! We will begin a partner WOD at 9am, and finish the WOD with a short dedication and memory box to be placed at CFMG. This workout is the original team benefit WOD that took place at...

ian - avatar ian 10 Oct 2014 Hits:170 W.O.D.

Read more

10/10/2014

10/10/2014

SWOD: Power Snatch 3/3/3/3/3 WOD: 15 Toes-to-Bar 10 Barbell Overhead Lunges (135#/95#) 10 Alternating Leg Pistols -3 Rounds for Time-   Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th from 10am-12pm.  All members...

ian - avatar ian 09 Oct 2014 Hits:227 W.O.D.

Read more

10/9/2014

10/9/2014

WOD: 50 Wall Ball Shots (20#/14#) 50 Unbroken Double Unders (100 Single Unders) 50 Hang Cleans (95#/65#) 50 Air Squats 50 Floor Presses (95#/65#) 50 Games Standard Box Jumps (24”/20”) 50 KB Swings (70#/53#) 50 Sit-Ups -For Time- Please join us for the Ted Hoyt Memorial WOD and Dedication Saturday, October 11th from 9-11am Our next FREE CFMG 101 Clinic: Handstand Push-Ups...

ian - avatar ian 07 Oct 2014 Hits:291 W.O.D.

Read more