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CFMG Events

WOD:

For Time:

10-9-8-7-6-5-4-3-2-1 Box Jump Overs 24″/20″

*In between each set (9 sets total), perform two heavy Deadlifts.  Scale to what is HEAVY for you (85% or more of 1RM)

Finisher:

1250 Meter Row


8 Water Tricks That Will Blow Your Mind

Drinking To Thirst: Is It Enough?

The Strange Dating Games Of 1914

5 Rules For Masters Athletes Who Want Real Results

Paleo Pulled Pork Stuffed Squash


Upcoming Events at CFMG

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm. All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm. This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at 6pm at CFMG! Our theme for the evening is: Prom 2014: Come As You Were! We will provide dinner catered by Pete's Paleo, drinks/cocktails, a classic prom photo backdrop, and some other fun activities to enjoy.  

Suggested Attire: Feel free to be creative in your attire, taking care to highlight your Nanos. Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Gents, a jacket's good, but a tux certainly wouldn't count against you. If it happens to be sky blue with a cummerbund... well then all the better! 

Guest Policy: All CrossFitters are welcome! You're also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to the Facebook invitation (for our planning purposes).

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


SWOD: Strict Press 5/5/3/3

WOD:

20 Alternating Leg Pistols

15 KB Swings (70#/53#)

10 HSPU

5 Bear Complex (135#/95#)

10 HSPU

15 KB Swings (70#/53#)

20 Alternating Leg Pistols

-For Time-

Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push-Press, 1 Back Squat, 1 Push-Press

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10 Lies You Were Probably Taught In School

To Cheat Or Not To Cheat?: The Miscounting Disorder

Three Exercises I Wish I Would Have Started Sooner


Upcoming Events at CFMG

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm. All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm. This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at 6pm at CFMG! Our theme for the evening is: Prom 2014: Come As You Were! We will provide dinner catered by Pete's Paleo, drinks/cocktails, a classic prom photo backdrop, and some other fun activities to enjoy.  

Suggested Attire: Feel free to be creative in your attire, taking care to highlight your Nanos. Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Gents, a jacket's good, but a tux certainly wouldn't count against you. If it happens to be sky blue with a cummerbund... well then all the better! 

Guest Policy: All CrossFitters are welcome! You're also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to the Facebook invitation (for our planning purposes).

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


SWOD: Squat Snatch 3/3/3/3/3

WOD:

6 Minute AMRAP

3 1-Arm (RT) KB Snatches (70#/53#)

12 Diamond Pushups

3 1-Arm (LT) KB Snatches (70#/53#)

12 Double Unders

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Why I Don't Trust The Acceptable Daily Intake Levels For Pesticides

Tunnel Vision Vs. Training ADD

Fitness Is Beautiful


Upcoming Events at CFMG

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm. All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm. This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at 6pm at CFMG! Our theme for the evening is: Prom 2014: Come As You Were! We will provide dinner catered by Pete's Paleo, drinks/cocktails, a classic prom photo backdrop, and some other fun activities to enjoy.  

Suggested Attire: Feel free to be creative in your attire, taking care to highlight your Nanos. Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Gents, a jacket's good, but a tux certainly wouldn't count against you. If it happens to be sky blue with a cummerbund... well then all the better! 

Guest Policy: All CrossFitters are welcome! You're also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to the Facebook invitation (for our planning purposes).

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


Complete 4 rounds of the following exercises (rest as prescribed):

1) 10 DB Renegade Rows (heavy), rest 45 seconds

2) 15 Wall Ball Shots, rest 45 seconds

3) Max Effort Strict Pull-Ups (scale to ring rows), rest 45 seconds

4) 800m Sprint, rest 2:00

 

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FTC Accuses Gerber Of False Claim About Baby Formula

The Need For Speed

Study: Milk May Not Be Very Good For Bones Or The Body

 

Upcoming Events at CFMG

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm. All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm. This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at 6pm at CFMG! Our theme for the evening is: Prom 2014: Come As You Were! We will provide dinner catered by Pete's Paleo, drinks/cocktails, a classic prom photo backdrop, and some other fun activities to enjoy.  

Suggested Attire: Feel free to be creative in your attire, taking care to highlight your Nanos. Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Gents, a jacket's good, but a tux certainly wouldn't count against you. If it happens to be sky blue with a cummerbund... well then all the better! 

Guest Policy: All CrossFitters are welcome! You're also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to the Facebook invitation (for our planning purposes).

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!

 

Join us every Wednesday (8 pm) and Sunday (8 am) for FREE Yoga!


SWOD: Squat Clean 5/5/3/3/3


A1) Sled Drag x 4 Sets

A2) Hollow Body Hold, 60 Seconds x 4 Sets

A3) Max Double Unders, 60 Seconds x 4 Sets


Fit To Teach: Episode 1

Who Studies What? Men, Women, And College Majors

Paleo Albondigas Soup


Upcoming Events at CFMG

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm. All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm. This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at 6pm at CFMG! Our theme for the evening is: Prom 2014: Come As You Were! We will provide dinner catered by Pete's Paleo, drinks/cocktails, a classic prom photo backdrop, and some other fun activities to enjoy.  

Suggested Attire: Feel free to be creative in your attire, taking care to highlight your Nanos. Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Gents, a jacket's good, but a tux certainly wouldn't count against you. If it happens to be sky blue with a cummerbund... well then all the better! 

Guest Policy: All CrossFitters are welcome! You're also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to the Facebook invitation (for our planning purposes).

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!

 

Please join us for FREE Yoga today at 8am!

Bring a mat!

 

Open Gym

9am-12pm

 

Partner WOD:

OTMEM for 12 minutes
Partner A Odd Minutes, Partner B Even Minutes
5 Deadlifts *Increase the load at each increment below*
Partner A Even Minutes, Partner B Odd Minutes
10 Pistol Squats

*0:00-4:00 (315#/215#)
4:00-8:00 (335#/225#)
8:00-12:00 (355#245#)

OTMEM for 12 minutes
Partner A Odd Minutes, Partner B Even Minutes
8 Strict HSPU
Partner A Even Minutes, Partner B Odd Minutes
45 Sec. Max Calorie Row


Free intro WOD at 10am

Skill: Sumo Deadlift High Pull

WOD:

400m Run

21 Sumo Deadlift High Pulls (45#)

21 Air Squat

15 Sumo Deadlift High Pulls

15 Air Squat

9 Sumo Deadlift High Pulls

9 Air Squat

400m Run

-For Time-

 

This Is The Average Man's Body

The 1 Kilo Rule: Set Yourself Up For Success

Everything You Need To Know About Speed Training

5 Myths About Halloween


Upcoming Events at CFMG

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm. All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm. This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at 6pm at CFMG! Our theme for the evening is: Prom 2014: Come As You Were! We will provide dinner catered by Pete's Paleo, drinks/cocktails, a classic prom photo backdrop, and some other fun activities to enjoy.  

Suggested Attire: Feel free to be creative in your attire, taking care to highlight your Nanos. Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Gents, a jacket's good, but a tux certainly wouldn't count against you. If it happens to be sky blue with a cummerbund... well then all the better! 

Guest Policy: All CrossFitters are welcome! You're also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to the Facebook invitation (for our planning purposes).

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!

HALLOWEEN COSTUME WOD DAY!

Come to your regular scheduled class in costume (optional, of course)

SWOD: 3 Position Snatches x 5 Sets

High Hang Power Snatch, Hang Power Snatch, Squat Snatch

WOD:

-5 Rounds for Time-

3 OHS (135#/95#)

2 Rounds of “Cindy”

(1 Round of "Cindy" = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats)

1 Rope Climb


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Should You Go Paleo?

Paleo Halloween Recipes

T-Pain Tiny Desk Concert

 

Upcoming Events at CFMG

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm. All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

We are thrilled to announce that Stephanie Gaudreau, from Stupid Easy Paleo, will be visiting CrossFit Mission Gorge to host a 2 hour Nutrition Seminar on Saturday, November 15th from 10:30am-12:30pm. This class is open to members and non-members!

Cost: $25 per person, payable on MindBody Online or at the front desk

Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at 6pm at CFMG! Our theme for the evening is: Prom 2014: Come As You Were! We will provide dinner catered by Pete's Paleo, drinks/cocktails, a classic prom photo backdrop, and some other fun activities to enjoy.  

Suggested Attire: Feel free to be creative in your attire, taking care to highlight your Nanos. Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Gents, a jacket's good, but a tux certainly wouldn't count against you. If it happens to be sky blue with a cummerbund... well then all the better! 

Guest Policy: All CrossFitters are welcome! You're also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to the Facebook invitation (for our planning purposes).

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!

Page 11 of 119

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03/06/2015

03/06/2015

"Friday Night Lights" is tonight at 4pm. Stay to compete and cheer on your fellow athletes! Strength: A1) Barbell Glute Bridges 10/10/10/10 A2) Weighted Sit-Ups 10/10/10/10 WOD: 10 down to 1 of: KB Swing (70#/53) KB Goblet Squat (70#/53#) Muscle Ups (Sub=Ring Rows) {youtube}q3NLEpCF4-g{/youtube} Your Grandparents Spent More Of Their Money On Food Than You Do Don't Like Brussels...

ian - avatar ian 05 Mar 2015 Hits:16 W.O.D.

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03/05/2015

03/05/2015

SWOD: Speed Deadlifts 5/5/5/5/5 Skill WOD: 15 Minutes Not for Rounds of: 5 (each arm) KB Windmills 10 Dumbbell Bench Presses 20 Wall Ball Shots Go as heavy as you can, keeping each set unbroken.  For the wall balls, try using a heavier ball, higher target, or unbroken sets. {youtube}icNOo-o7fZQ{/youtube} Core Concepts Dishonesty In The CrossFit Open:...

ian - avatar ian 04 Mar 2015 Hits:64 W.O.D.

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03/04/2015

03/04/2015

SWOD: 2 Power Cleans + 1 Jerk -Rest 2 Minutes- 1 Power Clean + 2 Jerks -3 Sets- WOD: 10 Minute AMRAP 3 Wall Walks 6 Thrusters (95#/65#) 9 Pull-Ups Finisher: 50 Hollow Rocks   {youtube}NZGBjWRwEP0{/youtube} Depth Jump To Greater Heights Weightlifting Competition Preparation: Don't Forget The Details How To Build A Better Butt Week #2 of the 2015 CrossFit Open Our Friday Night...

ian - avatar ian 03 Mar 2015 Hits:100 W.O.D.

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03/03/2015

03/03/2015

  SWOD: Back Squat, 1 Rep Max WOD: Buy In: 500M Row 10 Overhead Squats (115#/85#) 20 Double Unders -4 Rounds for Time- 10 Short Daily Drills To Combat Back Pain How To Find A Weightlifting Coach Dieting Can Make You Lose Your Mind Week #2 of the 2015 CrossFit Open Our Friday Night Lights Series continues this week with...

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3/2/2015

3/2/2015

WOD: -6 Rounds For Time- 7 Hang Power Cleans (135#/95#) 9 Handstand Push-ups 11 KB Swings (70#/53#) 200m Run Finisher: 20 Seconds of Flutter Kicks 10 Second plank -8 rounds- Full Effort Expected on 15.1 and 15.1a That's the Open I Know Upper Body Strength for Weightlifting Team CFMG CrossFit Open Profile Week #2 of the 2015 CrossFit Open Our Friday...

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03/01/2015

03/01/2015

FREE Yoga for CFMG Members: 8am-9am Open Gym: 9am-Noon Competitor Training: 9:30am-11:00am

ian - avatar ian 23 Feb 2015 Hits:70 W.O.D.

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02/28/2015

02/28/2015

WOD: -3 Rounds for Time- 800m Run 12 Barbell Overhead Lunges (135#/95#) 15 Ab Mat Sit-ups Finisher: GHD Back Extensions 10/10/10/10   Free Beginner WOD at 10am Skill: Deadlift WOD: 10 Deadlifts (75#) 10 Sit-Ups 10 Box Step Overs (20”) Simple Tips To Improve Essential Natural Hip Function Change Of Pace, Let's Do Some Jerks Stretch For Back Relief   Are you...

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02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

ian - avatar ian 23 Feb 2015 Hits:98 W.O.D.

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02/26/2015

02/26/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

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02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

ian - avatar ian 23 Feb 2015 Hits:104 W.O.D.

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02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

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2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

ian - avatar ian 22 Feb 2015 Hits:142 W.O.D.

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