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CFMG Events

SWOD: Overhead Squats 3/3/3/3/3

WOD:

8 Sets:

Minute 1 - 30 Double Unders (sub = 60 Single Unders)

Minute 2 - 5 Overhead Squats (135#/95#)

Minute 3 - 15 Box Jumps (24"/20”)

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What Are Safe Cooking Fats & Oils?

Will You Make This Summer Your Best Summer Yet?

 

Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away! Sign up for this event and take a stand against childhood obesity! All donations will go toward Empower Charter School, the first charter school with CrossFit Kids written into the charter petition.  Empower will also integrate health/wellness into the regular school curriculum, and educate parents and the community about how to promote wellness at home.

Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

Open Gym

9am-Noon

1 min Row for Max. Calories

1 min Plyo Push-Ups (45# plates)

1 min KB Swings (70#/53#)

1 min Sit-Ups

1 min Bar Muscle-Ups

1 min Rest

-3 Rounds for Total Reps-

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Free Intro WOD at 10 am

Skill: Sumo Deadlift High Pull

WOD:

1 min Sumo Deadlift High Pull (45#)

1 min Push-ups

1 min Air Squats

1 min Sit-Ups

1 min Rest

-3 Rounds for Total Reps-


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Born To Be Mild

D-Day Landing Sites: Then And Now

CrossFit Transforms More Than The Physical

 

WOD:

400m Run

5 Single Arm Strict Press on Left (53#/35#)

6 L-Pull-Ups

5 Single Arm Strict Press on Right (53#/35#)

6 Box Jumps (30”/24”)

-5 Rounds for Time-

 

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6 Subtle Things Highly Productive People Do Every Day

CrossFit Women: The Truth

Only 1 more month to take advantage of our Summertime Specials!!!

 

The Empower Charter School Squats For A School event is only 2 weeks away, so it's time to make the commitment to get involved! Sign up by this Saturday, June 7th, and receive a sports bottle! Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

"CrossFit Mission Gorge is honored to participate as the flagship site for Squat for a School.  We have known Demi since our very beginnings, and we are excited to see where her determination and vision will take Empower Charter School.  A majority of the board members and supporters of Empower Charter school belong to our box.  We believe it is not only important to participate in, but show our ongoing support of a school that promises an outstanding educational experience integrated with an emphasis on fitness and a healthy lifestyle.  Our kids NEED this!"

"In addition, many of us are parents who want to show our children by example that our health and fitness is an integral and valuable part of our lives, as well as the importance of recognizing a problem that needs addressing (the childhood obesity epidemic), and working toward a solution by coming together as a community and help in meaningful ways, big and small."

SWOD: Snatch 5/5/3/3/3

WOD:

OTMEM for 10 Minutes

3 Power Snatches (135#/95#)

6 Lateral Burpees Over Barbell


The Deep Squat (Part 1 - The Good, The Bad, & The Not So Ugly)

Cast Iron Skillet Grain And Gluten Free Pizza

Fixing The First Pull: 3 Tips For A Better Snatch

 

The Empower Charter School Squats For A School event is only 3 weeks away, so it's time to make the commitment to get involved! Sign up by this Saturday, June 7th, and receive a sports bottle! Squats For A School will be held at the 8am, 9am, 10am, and 11am classes on Saturday, June 21st, 2014 at CrossFit Mission Gorge.

"CrossFit Mission Gorge is honored to participate as the flagship site for Squat for a School.  We have known Demi since our very beginnings, and we are excited to see where her determination and vision will take Empower Charter School.  A majority of the board members and supporters of Empower Charter school belong to our box.  We believe it is not only important to participate in, but show our ongoing support of a school that promises an outstanding educational experience integrated with an emphasis on fitness and a healthy lifestyle.  Our kids NEED this!"

"In addition, many of us are parents who want to show our children by example that our health and fitness is an integral and valuable part of our lives, as well as the importance of recognizing a problem that needs addressing (the childhood obesity epidemic), and working toward a solution by coming together as a community and help in meaningful ways, big and small."

Mobility: Partner Smashing! Focus on lats, triceps, and shoulders.

SWOD: Single Leg KB Deadlift 10/10/10/10/10

WOD:

5 Decline Push-Up (20”)

6 Box Step-Ups w/ Plate Overhead (45#/25#)

7 Power Cleans (135#/95#)

-5 Rounds for Time-

 

Chicken Wings 2 Ways

Against All Grain Chocolate Chip Cookies

Why Are You Here?

SWOD: OHS 5/5/5/3/3

A1) Man Makers 10/10/10/10

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A2) Legless Rope Climb 4/4/4/4

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Your Brain Is Smaller Than A Caveman's.  Here's Why

This Is Why Bacon Smells So Good

Humans Evolved Weak Muscles To Feed Brain's Growth

The Case Against Antibacterial Soap

 

CFMG Members and Friends! You only have 1 month left to take advantage of our Summertime Special!!!



 

Mobility:

A1) Rack Position Mobility Drill, 1 minute each arm x 2 sets

A2) Foam Roll Lats, 1 minute each side x 2 sets (use a barbell for better targeting)

WOD:

AMRAP in 7 Minutes

1 Thruster (135#/95#)

10 Double Unders

2 Thrusters

20 Double Unders

3 Thrusters

30 Double Unders…

(continue this pattern for 7 minutes)

Rest 2 Minutes

AMRAP in 7 Minutes

200m Run

10 Alternating Arm KB Snatches (53#/35#)

 

Inside The Cult Of CrossFit

10 Mistakes That Women Make In The Gym

Can Stress, Alone, Trigger Disease?

Page 15 of 110

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