Our CrossFit classes last roughly one hour and will usually consist of a dynamic warm-up, skills practice, strength training, a conditioning workout, and a cool-down. Completion of the Foundations Course is required once you join our facility. You are more than welcome to tryout our facility with our free intro. session before you signup.
Click here for our current class schedule or to reserve your spot in one of our classes. If you have never been to CFMG come in to any regularly scheduled class and you get your first class FREE!
Saturday at 10am is a free beginners class, all are welcome to attend
Free Class Pass (*Local ID Required)
Start off at CFMG with a Free Class by coming in to any regularly scheduled class. Do not be intimidated, we will be able to scale things down for you if you are new to CrossFit. Please know you do not have to go through our Foundations Course to utilize the Free Class Pass. Give us a call (619.528.0351) or email (
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) if you have any questions.
We recommend you read the following FREE CrossFit Journal Article. "Understanding CrossFit" by Coach Greg Glassman
Foundations Course
Our Foundations Course is a program we have set up to familiarize you with the fundamental movements that make-up CrossFit Mission Gorge's Program.
We run our Foundations Course during the last week of every month. The schedule is as follows:
1) Monday 6pm-7Pm, Wednesday 6pm-7pm, and Thursday 6pm-7pm
-or-
2) Saturday 11am-1pm
Women Only Class
This class is held on Mondays, Wednesdays, and Fridays from 9:45am-10:45am. It is coached by one of our female coaches and all women are welcome to attend. This class is both beginner and experienced CrossFitter friendly. More info. HERE.
Feel free to come by on Saturdays at 10am for a FREE beginner’s class.
Please contact us with any questions you may have.
CFMG Memberships
Foundations Course (price includes first month of Unlimited CrossFit Classes)
If you are new to CrossFit we require you to go through our Foundations Course.
Foundations Course: $100 + the cost of your class membership
*If you are unable to make the Foundations Course Schedule you will have to set up Private Foundations Training at a cost of $70 per session.
Unlimited Class Membership
$150 month to month
$120 per month for 6 month membership
$100 per month for 12 month membership
$1200 for 1 year paid in full (this cost includes your foundations course)
Womens Only Class Membership
$70 per month
Drop in fee
$15 (for experienced CrossFitters)
Class Card
$100 for 10 classes (good for 2 months only)
Personal Training Packages
4 one hour sessions, $190
1 one hour session, $70
Massage Therapy
Please contact our Massage Therapist, Shedara Gibson, for hourly rates and packages. You can visit her site HERE.
10 % Discount available for LEO, Active Military, EMT, Firemen, Students, Teachers and Families (proper ID needed at the time of purchase)
"The Paleo Diet in a Nutshell"
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"CFMG Fundamental Movements"
These are just some of the movements you will become familiar with at CrossFit Mission Gorge.
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How to tape your hands
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The Burgener Warm-up
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CrossFit Programming
Our fitness programming is designed with focus on improving your capacity in ten recognized fitness domains:
Cardio-Respiratory Endurance - The ability of body systems to gather, process, and deliver oxygen.
Stamina - The ability of body systems to process, deliver, store, and utilize energy.
Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility - The ability to maximize the range of motion at a given joint.
Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed - The ability to minimize the time cycle of a repeated movement.
Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
Agility - The ability to minimize transition time from one movement pattern to another.
Balance - The ability to control the placement of the body's center of gravity in relation to its support base.
Accuracy - The ability to control movement in a given direction or at a given intensity.
Beginner's Guide
We also suggest you take a look at the many links we have on our site. This will help you better understand CrossFit and our community. Here are a few:
What is CrossFit?
A Beginners Guide to CrossFit
A CrossFit Start-up Guide Part 1
A CrossFit Start-up Guide Part 2
The CrossFit Games info. page
Recipes
