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)
1250 Meter Row
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|
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!