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CFMG Specialty Classes

CFMG 101 Program

This program consists of a 2-3 hour long training session on a weekend day once a month that will focus on one particular movement or topic, such as HSPUs, double unders, core-strengthening, snatches, kipping pull-ups, etc. The idea here is to give you an opportunity to directly work with a coach on one of your weakest movements. We want you to walk away from each 101 session feeling more confident about attacking your weakest movements, with tools you can use to help you improve. Class sizes and cost will depend on what movement or topic we are covering, but to give you an idea, we will probably limit classes to 15-25 people at a cost of $20-$30. This is relatively inexpensive, compared to other programs out there. We will announce on our WOD page when each CFMG 101 session is happening at least two weeks in advance, and sign ups will be on a first-come-first-served basis.

The cost of our specialty classes listed below is as follows:

-$40 for 4 sessions (you must commit the four sessions to one specialty class)

(There is a family discount for the CrossFit Kids Classes.  If more than one child signs up from the same family, both children receive 5 sessions for the price of 4)

-$15 for a drop-in

Please scroll down to learn more about the other specialty classes we offer, and to find out when they are scheduled.

CFMG CrossFit Endurance Class

The CrossFit Mission Gorge Endurance class is based on improving your work capacity across all metabolic pathways.  We are not like your traditional training program that tries to get in as many miles as possible each week.  We focus on form, speed, and incorporate distance to build capacity as needed.  Nutrition, flexibility, advice on shoes, and supplemental training is all part of our program.

This Class meets on Wednesdays from 6-7pm. This Class is coached by Coach Betsy Woods. Coach Betsy is an accomplished endurance athlete and is involved within the San Diego endurance community. Check out her endurance bio.:

Betsy began running competitively in college at Butler University on the Track and Field (distance) and Cross Country Teams (1998-2001). Upon graduation, she continued running in races, and eventually broadened her sport to triathlon. She has competed in many races, covering all distances, (marathon, 1/2 marathon, 10k, 5k, trail, 70.3 1/2 Ironman triathlon, Olympic triathlon, sprint triathlon, and everything in between) over the course of the last 11 years. She has been coached in the endurance sports of swimming, biking, and running by some of the best coaches in the country, including USAT 2011 National Coach of the Year, Cindi Bannink.  In an attempt to build more strength into her training, Betsy was introduced to CrossFit in 2010, and was hooked from the start.  She began coaching athletes as a Level I Certified Trainer in 2011, utilizing both CrossFit and CrossFit Endurance programming and training methodology of reducing volume, evaluating running technique, optimizing nutrition (during and after racing) and adding intensity and power to her own training with much success and personal records. Still very much involved in the triathlon and endurance community, her passion is endurance sports, and her experience training and racing enhance her coaching style. Betsy hopes to inspire, lead, motivate, and educate others with any training/racing goal, whether it is their first 5k or fiftieth.


CFMG Kids Class

This program is run and coached by Coach Betsy and Coach Tami. Feel free to drop in with your child to watch or try out one of our classes.

CrossFit Kids is currently on summer break.

We may return to class in the Fall, if there is enough interest.

Please e-mail: This e-mail address is being protected from spambots. You need JavaScript enabled to view it if you are interested in having your child enroll in CrossFit Kids.

What is CrossFit Kids?

CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population. (nuerological, cognitive, motor)

CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, charter schools.  It is used by athletic teams, martial arts schools and many parents that want their kids to grow up healthy, strong and have a life long love of working out thus avoiding the common problems associated with childhood inactivity and obesity.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play athletics. Athletics is a specialized pursuit.  Our goal is to support the specialist, but reward the generalist.

The CrossFit Kids program is designed for universal scalability making

it the perfect application for any committed individual regardless of experience. We’ve used our same routines for 4 year olds and elite high school athletes. We scale load and intensity; we don’t change programs.  The needs of our second graders and our high school wrestler differ by degree not kind.

CrossFit Kids is a minimalist program.  It is not expensive, often requires little or no equipment therefore can be used across broad socio economic groups providing an easily accessible cost free resource for Elite Physical Fitness to everyone.


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Andrew Deadlifts his own bodyweight (101#)


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