A+ R A-

9/14/2011

 

WOD

AMRAP in 6 min

10 Chest-to-bar pull-ups

10 Pistols

Rest 2 min

AMRAP in 6 min

15 kettlebell swings (53#/35#)

15 sit-ups

Rest 2 min

For time

800m run


Upcoming events CFMG Nutrition and Lifestyle Course, RX Jump Rope Clinic, Orange Kettlebell Club Beginner Kettlebell Seminar, CFMG Beach WODs & Cookout Potluck, Ladies Night, & Guys Night

Broad, General, and Inclusive Fitness

The Hopper

Nutrition in 60 Seconds


Latest 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:25 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:105 W.O.D.

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04/26/2015

04/26/2015

Open Gym 9am-12pm

ian - avatar ian 25 Apr 2015 Hits:28 W.O.D.

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04/25/2015

04/25/2015

Open Gym 8-10am

ian - avatar ian 24 Apr 2015 Hits:51 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:61 W.O.D.

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04/23/2015

04/23/2015

SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

ian - avatar ian 22 Apr 2015 Hits:73 W.O.D.

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04/22/2015

04/22/2015

SWOD: High Hang Clean: 2/2/2/2/2 (load by feel) Clean Lift-Off: 4/4/4/4 (100%-110% of 1RM) A1) Close Grip Bench Press 8/8/8/8 A2) Chin-Ups 10/10/10/10   Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :) Dear Rumble Competitors, In just a few...

ian - avatar ian 21 Apr 2015 Hits:67 W.O.D.

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04/21/2015

04/21/2015

Hatch Week 4, Day 1 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your 1RM 5 Reps @ 80% of your 1RM 5...

ian - avatar ian 20 Apr 2015 Hits:142 W.O.D.

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04/20/2015

04/20/2015

SWOD: Push Press: 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1 WOD: 1 Minute: Rope Climbs 1 Minute: Box Jumps (24"/20") 1 Minute: Power Cleans (95#/65#) 1 Minute: Double Unders (Sub=Single Unders) 1 Minute: Kettlebell Swings (53#/35#) 1 Minute: Rest -3 Rounds for Reps-   The Skinny On Pre-Workout Supplements How To Think Abundantly Why...

ian - avatar ian 19 Apr 2015 Hits:134 W.O.D.

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04/19/2015

Open Gym 9am-12pm   Competitor's Session 10am

ian - avatar ian 19 Apr 2015 Hits:44 W.O.D.

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04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

ian - avatar ian 17 Apr 2015 Hits:93 W.O.D.

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04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% 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 16 Apr 2015 Hits:115 W.O.D.

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