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CFMG Events

Got CFMG 101? Our next FREE 101 Session date will be announced soon!

SWOD:

15 minutes to establish a top set of:

3 Position Snatch (Floor, Hang Below Knee, Hang Above Knee)

WOD:

16 Minute EMOM:

Even: 3 "Touch and Go" Power Clean + Push Jerks

(Work up to a challenging weight that you can rep for unbroken touch and go sets)

Odd: 25 Double Unders


Risks, Decisions, and Courage

Paleo Pancakes, 2 Ways

5 Mistakes Every New Strength Athlete Makes


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

FREE Yoga at 8am


CFMG Competitor Session 9:30am


Open Gym 9am-Noon

WOD:

AMRAP in 8 Minutes

1 Bar Muscle-up (Sub = 1 Ring Dip)

1 Thruster (135#/95#)

2 Bar Muscle-ups (Sub = 2 Ring Dips)

2 Thrusters

3 Bar Muscle-ups (Sub = 3 Ring Dips)

3 Thrusters…..

 

Free Beginner WOD

Skill: Strict Press

WOD:

AMRAP in 12 Minutes

6 Burpees

8 Strict Press

10 Static Lunges

200m Run


Please join us today for our

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

 

The Daily Workout: You're Doing It Wrong

Our Top 5 Supplement Recommendations

My 4 Week Program For Achieving Handstand Happiness


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

WOD:

EMOM for 10 Minutes

5 Deadlifts (you pick the weight)

5 Strict HSPU

Rest 3 Minutes

AMRAP in 10 Minutes

2 Power Cleans (135#/95#)

2 Burpees Over Bar

4 Power Cleans

4 Burpees Over Bar

6 Power Cleans

6 Burpees Over Bar….


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Come to our CrossFit Mission Gorge Total Party on Saturday, January 24th at 9:30am!


Body Image And Body Weight In Weightlifting

Getting Ready For The Open

How Much Volume Should I Be Doing?

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

Skill: Muscle-Ups: Practice progression or work on strict muscle-ups

WOD:

21-15-9

Shoulder to Overhead (155#/105#)

Pull-Ups

-For Time-

*200m run every time you drop the bar or come off of the pull-up bar


Peering Through The Academic Blinds

Are You Testing Strength Or Building It?

Weightlifting Competition Warm-Ups The Importance Of Flexibility


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

SWOD:

Snatch 3/3/3/3/3

A1) Snatch Balance 5/5/5/5

A2) GHD Sit-Ups 15/15/15/15


Dim lights Embed Embed this video on your site

Why French Kids Don't Have ADHD

How Do You Get Under The Bar Faster While Snatching

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

Mobility:

Banded Shoulder Capsule Mobilization: 1 Minute Each Arm x 2 Sets

Keg Drill: Accumulate 2 Minutes x 2 Sets

WOD:

Buy In: 500m Row

14 KB Swings (53#/35#)

12 Toes-to-Bar

10 Box Jump Overs (30”/24”)

400m Run

-4 Rounds for Time-


Joint Pain, From The Gut

The Best Research On Body Fat, Losing Fat, and Eating Fat

Get It Behind Your Neck


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

 

SWOD: Back Squat 6/6/6/6/6
WOD:
10-9-8-7-6-5-4-3-2-1
Front Squat (135#/95#)
10 Sit-Ups
30 Double-Unders (Sub = 90 Single Unders)
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Winter Salad

Bite Back At Cholesterol: Eat An Avocado A Day

Take Back The Fun! What Really Makes You Happy?

 

Here's a short list of what's included in a CrossFit Mission Gorge membership. Don't miss out on our New Year's Special below:



New Year's Special (Deadline Extended! Expires January 12th)
Buy a 3 ($400) or 6 ($700) month paid in full mem
bership and receive a FREE month! Wait, it gets better.New members will receive a FREE Foundations course ($100 savings). Current members will receive FREE access to our new programming service, CFMG Target Programming ($50 savings). CFMG Target Programming gives you specific guidance for you to work on a movement of your choice. You will receive specific exercises, sets, reps, and progressions to follow. Best of all you'll be able to scale this program up as your movement becomes stronger, meaning this is a long term program. Don't miss out on your chance to save and receive some pretty amazing free stuff.

CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness

Saturday, January 17th, 2015 from 12-2pm

Sign up on MindBody Online today!

Page 2 of 116

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1/31/2015

1/31/2015

Main Site WOD from 1/22/15 For Time: 30 Medicine-Ball Cleans, 20-lb. Ball 30 Ring Dips 30 Medicine-Ball Cleans, 20-lb. Ball 30 Chest-to-Bar Pull-Ups 30 Medicine-Ball Cleans, 20-lb. Ball 30 Push-Ups 30 Medicine-Ball Cleans, 20-lb. Ball {youtube}-nk0GqeSTJs{/youtube}   Free Intro Class at 10 am Skill: Push-Jerk WOD: 5 Push-Jerks (45#) 10 KB Swings (35#) 15 Sit-Ups -AMRAP in 13 Minutes-   Does Exercise Help Your Brain? Cardio Isn't...

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1/29/2015

Skill: Double Unders EMOM for 6 minutes 5-40 Double Unders (Pick Reps Based on Skill Level) If you can complete sets unbroken, aim for that. If you cannot do double unders, use this time to practice. WOD: -4 Rounds for Time- 200m Run 5 Single Arm KB Snatch (per arm) 
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1/28/2015

1/28/2015

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1/27/2015

1/27/2015

WOD: CrossFit Main Site WOD from 1/26/15   21-18-15-12-9-6-3 Power Cleans (115#) One-Legged Squats, Right Leg One-Legged Squats, Left Leg -For Time-   3 Ways To Use Bacon As Medical Treatment The Truth About Abdominal Training And Body Fat 5 Simple Ways For Your Child (And You) To Get Into The Wild CrossFit Mission Gorge Target Programming Want to get stronger/faster/better...

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1/26/15

SWOD: Power Snatch with pause below knees 2/2/2/2/2 WOD: 16 Power Snatches (135#/95#) 16 Burpees Over Bar 12 Power Snatches 12 Burpees Over Bar 8 Power Snatches 8  Burpees Over Bar -For time- Overhead Squat Woes NHL Star gets creative with a GoPro Cam {youtube}IkjulgI7gzg{/youtube}

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1/25/2015

1/25/2015

Yoga at 8 am Competitor Session at 9:30 am Open Gym 9am-Noon

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1/24/2015

1/24/2015

8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

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1/23/2015

1/23/2015

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1/22/2015

1/22/2015

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1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

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1/20/2015

1/20/2015

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