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CFMG Events

Open gym 9am-Noon

Congratulations to everyone who PRed on "Chelsea"


800m run

15 hang cleans (155#/105#)

-3 rounds for time-

Free Beginner WOD:

12 jumping pull-ups

6 burpees

12 sit ups

200m run

-AMRAP in 12 min-

Support the 31 Heroes Project

Registration for the 2012 LCI opens this Sunday at 10am

Barbecuing- For Better or For Worse?

The Final Benchmark Friday!

What was this all about?

Today is the final Benchmark Friday. We will do this again at some point but I am happy to announce next month's theme: Main Site Fridays! Before I explain how that will work, let me explain to you why we did Benchmark Fridays.

Why did we do Benchmark Fridays?

We did benchmark WODs this past month to allow our newer members to gather some fitness data (your results from the WOD) on themselves, and allow some of you that already had data to retest yourself to see if you have made any improvements. This is exactly how benchmark WODs are supposed to be used, to test and retest to make sure you are, in fact, making progress.

What do I do with this new data?

SAVE IT! Write it in your fitness log, e-mail it to yourself, save it in your smart-phone or online (Evernote and Beyond the Whiteboard are legit), tattoo it on your arm, etc. You will want to remember your data for when we re-test these WODs next time. In fact I would encourage you all to, at a minimum, write down/save your 1 rep maxes and other PRs ! Having this info is helpful not only to yourself but also to us, your coaches. The best way to measure progress in our program is by re-testing, and if you don't have any data to compare your new results, then we can't tell if you're making progress.

One thing to keep in mind is that the better you get at CrossFit, the more difficult it will become to set new PRs. So don't get discouraged if you only shave off a few seconds or only lift a couple more pounds. A PR is a PR! If you have further questions, please direct them to any of the CFMG Coaches.

What are Main Site Fridays?

Starting Friday July 6th and continuing for the whole month we will be doing Main Site WODs every Friday. When I am programming for the week, I will cruise the main site for WODs during the month of July that could fit into our program and we will do them every Friday for the month of July. Pretty simple, but here is the cool part: just like the benchmark WODs, you will be able to compare yourself to CrossFitters outside of our gym. You can go onto the main site and view what others are posting in the comments section, or you can go onto Beyond the Whiteboard and compare your results to others on there. There are a few other sites that allow you to compare your results to others, but if I had to pick I would use Beyond the Whiteboard. Keep in mind that some of those posts might be B.S. due to poor range of motion, skipping reps, etc.

I hope you guys are enjoying the new stuff we are doing within our program. Please remember to not only work hard, but also HAVE FUN! -Ian

We hope you all enjoyed your rides on the sleds!



OTMEM for 30 min

5 pull-ups

10 push-ups

15 air squats

Your score will be the number of rounds successfully competed. Compare to 3/26/2012

Only One Body

Registration for the 2012 LCI opens this Sunday at 10am.

Support the 31 Heroes Project

The last weekday Foundations session happens this evening at 6pm-7pm. If you didn't make it in to any of the previous sessions you can come to this one and catch the other sessions next month. We will NOT be holding our Saturday Foundations Session this Saturday (6/30), we will be holding it next Saturday (7/7) from 11am-1pm.

Thank you Mrs. Johnson for letting us come to your school and give your children the CFMG Experience.



*A1) Sled drag from our first roll-up door to the last roll-up door and back x 4 sets (move as quickly as you can)

A2) Max KB swings in 30 seconds x 4 sets

* Please try to stay off to the side to allow vehicles to pass by. Also, DO NOT leave your sled in the middle of the alleyway. Thank you.


-OTMEM for 8 min-

8 Push-press (95#/65#)

4 Burpees

Support the 31 Heroes Project


Sheilla's 911 Burgers

How to Get IN THE ZONE

On Saturday August 4th we will be hosting the 31 Heroes WOD during all our classes. Many of us have worked or are still working as military personnel, and we understand how important events like this are in order to help support the families of the fallen. This year, all the funds raised will go to the following: Snowball Express, The Travis Manion Foundation, and to the memorial funds of each of the men killed in action on Aug 6, 2011.

Here is a brief history of this event, "The 31Heroes Project came about in response to the Chinook helicopter crash that took place on August 6, 2011 killing 30 military service members and one military working dog. Our first event was a fundraiser workout held four weeks after the day of the crash. In that short time, over 430 gyms hosted an event, more than 10,000 people participated, and $300,000 was raised and given directly to the 30 families affected....." Read more HERE.

What you can do to show your support and participate:

1) Read the names of the 31 Heroes HERE

2) *Register under our affiliate HERE

3) Make a small donation! There's no minimum amount you need to raise, even $5 can help make a difference.

4) Spread the word. Use Facebook, Twitter, MySpace Sealed, your personal blog, etc. to get others involved

*CrossFit Mission Gorge might not be listed yet since we just registered to host this event less than 24 hours ago. Be sure to check HERE for our name before you register.

What is the 31 Heroes WOD?

“31 Heroes”

AMRAP in 31 minutes

8 Thrusters (155/105#)
*6 Rope Climbs (15 ft. ascent) 
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

*We will not be doing the rope climbs due to limited equipment. You'll have the option to either do 6 pull-ups or 6 muscle-ups.

Simply put: it's a pretty amazing place if a girl who hates exercising actually likes to come in to hang out and work out. #justsayin =D - Sami


Cleans 4/4/3/3/3 (start your first working set at or as close to the weight you finished with last week)


21-15-9 reps of

Deadlifts (225#/135#)

Thrusters (95#/65#)

(7 min cap)

Main Site WOD 6/20/2012

9 Reasons to Olympic Lift for a Better Physique

Stuffed Zucchini!

Honey Ginger Apple Shredded Pork

The weekday Foundations session happens again this evening at 6pm-7pm, and will meet for the final session on Thursday evening. If you didn't make it last night please still come in. We will NOT be holding our Saturday Foundations Session this Saturday (6/30), we will be holding it next Saturday (7/7) from 11am-1pm.


Dim lights Embed Embed this video on your site


Strict press 4/4/3/3/3 (Start at 70% of your 1RM)



1 minute power snatches (75#)

1 min sit ups

1 min box jumps (24")

-3 rounds for total reps-


Mic'd Instructor - Box Jumps

The Guy Who Almost Beat Spealler

Taco Bowl with Crispy Kale Chips

The weekday Foundations Sessions happen this week. We will meet Tonight, Tuesday, and Thursday night from 6pm-7pm. We ask that you attend all three nights. We will NOT be holding our Saturday Foundations Session this Saturday (6/30), we will be holding it next Saturday (7/7) from 11am-1pm.


For those of you who didn't get tickets to The Games CFMG we will be open that weekend. However, we will be closed July 4th.


Front Squats 5/4/4/3/3 (Start at 75% of your 1RM)


In teams of two:

AMRAP in 13 min

20 Burpees

20 Pull-ups

20 Push-ups

200m run

*Partners will share the reps but only one partner will run the 200m. Once the partner who ran the 200m returns you will start your next round. Therefore, only one partner will run each round. If in a group of three add 10 reps to each movement, but keep the rule for the run the same.


Don't Think. Just Lift.

The weekday Foundations Sessions happen this week. If you signed up you need to come :). We will meet Monday, Tuesday, and Thursday night from 6pm-7pm. We ask that you attend all three nights. We will NOT be holding our Saturday Foundations Session on Saturday June 30, we will be holding it the following Saturday July 7th from 11am-1pm.


Open Gym 9am-Noon

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