A+ R A-

CFMG Events

SWOD: Power Snatch 3/3/3/3/3

WOD:

15 Toes-to-Bar

10 Barbell Overhead Lunges (135#/95#)

10 Alternating Leg Pistols

-3 Rounds for Time-

 

Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th 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

 

Strong, Real, And Less-Than-Perfect

Why Steve Jobs Didn't Let His Kids Use IPads

One Young Man's Silent Trek Across The USA

WOD:

50 Wall Ball Shots (20#/14#)

50 Unbroken Double Unders (100 Single Unders)

50 Hang Cleans (95#/65#)

50 Air Squats

50 Floor Presses (95#/65#)

50 Games Standard Box Jumps (24”/20”)

50 KB Swings (70#/53#)

50 Sit-Ups

-For Time-


Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th 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.

In this two-hour seminar, Steph Gaudreau—creator of Stupid Easy Paleo, certified holistic nutritionist, and author of The Paleo Athlete and the upcoming book The Performance Paleo Cookbook—explains the benefits of a Paleo / real food approach to nutrition. She'll explain how eating the right foods helps decrease inflammation, assist in weight management, and boost athletic performance. Steph gives the science behind Paleo / real food in an approachable, easy-to-understand, actionable way. You'll walk away with a clear sense of why and how to implement better nutrition in your daily life.

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

This class is open to members and non-members!

 


Master The Floor Press

Why Saying Is Believing

A Bunch Of Cool And Talented People Got Together

Paleo Apple Crisp

SWOD: Power Cleans 3/3/3/3/3

A1) Front squat | Jerk 3|2 3|2 3|2 3|2

A2) Weighted plank 60 sec x 4 sets

 

 

Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE


Warm-Ups, Flexibility, And The Olympic Lifter

Have You Checked Your Heart Rate Variability Yet?

Hero WOD

Come in to find out who we are honoring tomorrow


We know you have been asking for it…and we listened! With much excitement, CrossFit Mission Gorge will now be offering a 5:30am class on Wednesdays with Coach Dan beginning THIS week on October 8th, 2014.  Please join us in extending a warm welcome to Coach Dan, who is on the schedule to coach the 5:30am, 6:30am, and 8:30am classes Wednesday mornings.  He has been working hard interning with us for the past two months, and we are lucky to have his knowledge, experience, and fun personality on the coaching staff at CFMG.


Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE


Fallen, But Never Forgotten

How To Train Through Injuries

14 Absolutely Free Ways To Improve Your Cooking Life In The Kitchen

Sitting Down Is Killing You

WOD:

2 Deadlifts (315#/215#)

2 Legless Rope Climbs

-5 Rounds for Time-

(8 Minute Cap)

 

-Rest 1 Minute-

 

50 Chest-to-Bar Pull-Ups

*Every time you drop from the bar, run 200 meters*

-For Time-

 


 


 


 


Open Gym

9am-12pm

Foundations will meet today from 10am-Noon.

WOD:

-AMRAP in 9 Minutes-

2 Power Cleans (135#/95#)

3 Hang Power Cleans

4 Shoulder to Overhead

30 Double Unders (Sub = 60 Single Unders)


Free Beginner WOD at 10 am

Skill: Front Squat

-AMRAP in 12 minutes-

8 Front Squats (45#)

10 Push-Ups

12 Air Squats

200m Run

 

Dim lights Embed Embed this video on your site

4 Ways To Make Better Connections With Friends, Clients, And Yourself

Coach

Foundations this Saturday will meet from 10am-Noon.

SWOD:

Back Squat 5/15/5/15 (Make each set as heavy as possible.)

WOD:

-AMRAP in 12 Minutes-

2 Push-Ups

2 Front Squats (115#/75#)

2 Pull-Ups

*Increase by 2 reps every round


We know you have been asking for it…and we listened! With much excitement, CrossFit Mission Gorge will now be offering a 5:30am class on Wednesdays with Coach Dan beginning next week on October 8th, 2014.  Please join us in extending a warm welcome to Coach Dan, who is on the schedule to coach the 5:30am, 6:30am, and 8:30am classes Wednesday mornings.  He has been working hard interning with us for the past two months, and we are lucky to have his knowledge, experience, and fun personality on the coaching staff at CFMG.

 

Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Paleo And PCOS

The Paleo Lifestyle: The Way, Way, Way Back

Crawling To The Finish Line: Why Do Endurance Runners Collapse?

Chimpanzees Raised By Humans Have Social Difficulties Around Other Chimps

 

Did you know? Organic, grass-fed beef is delivered monthly right to CFMG! Order HERE!


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 13 of 118

Latest W.O.D.

Prev Next

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...

ian - avatar ian 01 Mar 2015 Hits:71 W.O.D.

Read more

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:37 W.O.D.

Read more

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...

ian - avatar ian 23 Feb 2015 Hits:46 W.O.D.

Read more

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:75 W.O.D.

Read more

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,...

ian - avatar ian 23 Feb 2015 Hits:62 W.O.D.

Read more

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:85 W.O.D.

Read more

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...

ian - avatar ian 23 Feb 2015 Hits:91 W.O.D.

Read more

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:122 W.O.D.

Read more

02/22/2015

02/22/2015

FREE Yoga 8-9am Open Gym 9-12pm Team CFMG meets at 9:30am   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's the opportunity to get outside of your comfort zone and get comfortable with being uncomfortable.  It's an opportunity to learn, to grow as...

ian - avatar ian 17 Feb 2015 Hits:74 W.O.D.

Read more

02/21/2015

02/21/2015

  WOD: 50 Calorie Row 50 Push-Ups 50 Overhead Squats (45#) 50 Burpees 50 Box Jumps (24”/20”) 50 Sit-Ups 50 KB Swings (53#/35#) 800m Run -For Time- Free Intro Workout at 10am Skill: Front Squat WOD: 10 Front Squats (45#) 8 Push-Ups 6 Burpees 200m Run -AMRAP in 12 Minutes- Does Being Fatter Help You To Lift More? Link Between Sleep Loss, Diabetes Explained Sample Weightlifting Flexibility...

ian - avatar ian 17 Feb 2015 Hits:79 W.O.D.

Read more

02/20/2015

02/20/2015

SWOD: Back Squat 6/6/4/4/2/2 WOD: 5 Clean and Jerks (185#/115#) 12 Toes-to-bar 200m Run 4 Clean and Jerks 10 Toes-to-bar 200m Run 3 Clean and Jerks 8 Pull-Ups 200m Run 2 Clean and Jerks 6 Toes-to-bar 200m Run 1 Clean and Jerks 4 Toes-to-bar 200m Run -For Time-   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks...

ian - avatar ian 17 Feb 2015 Hits:128 W.O.D.

Read more

02/19/2015

02/19/2015

WOD: 15-12-9: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 12-9-6: Thrusters (95#) Pull-Ups   -Rest 5 Minutes- 9-6-3: Thrusters (95#) Pull-Ups -For Time- {youtube}sWdo3dxgROI{/youtube} The Ground And The Fury Split It Up! 3 Steps To Nip Youth Performance Anxiety In The Bud Run This Way   It's Open Season! Here is Why and How YOU Should Participate at CrossFit Mission Gorge! The Open is five beautiful weeks of opportunity... It's...

ian - avatar ian 17 Feb 2015 Hits:169 W.O.D.

Read more