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CFMG Events

Skill: Muscle-Up Practice: Progression/Ring Thing

-or-

EMOM for 6 Minutes

5 Muscle-Ups

WOD:

10 KB Swings (70#/35#)

10 Box Jumps (30”/24”)

10 Deadlifts (225#/155#)

-5 Rounds for Time-

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Shut Up, Flexibility

A CrossFit Pioneer's Workout For Guys With Kids (And Other Excuses)

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!

SWOD:

Build up to a 2RM Front Squat

Back Squat: 2/2/2/2

WOD:

-4 Rounds for Time-

20 Overhead Squats (95#/65#)

10 Burpees Over Bar

20 Sit-Ups

(10 Minute Cap)


Fixing A Slow Turnover In The Snatch Or Clean

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CrossFitters…You're Missing The Boat

How Low-Cost Gyms Like Planet Fitness Make Money


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!

 

WOD:
AMRAP in 20 minutes
3 Power Cleans (185#125#)
6 Handstand Push-ups
9 Air Squats
400m Run

Fast Food Consumption Is Out Of Control--And It Could Be Blunting Children's Brains

Weight Training Appears Key To Controlling Belly Fat

Lose Weight And Get Strong Without Leaving Your House


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!


8am Yoga (Free for all CFMG Members)


Open Gym

9am-12pm

 

Free CFMG 101 Clinic : Muscle-ups & Targeting Weakness



Attention current and new members of CFMG. Here's a short list of what's included in a CrossFit Mission Gorge membership. Don't miss out on our New Year Special:


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.

SWOD:

A1) Split Jerk: 3/3/3/3

A2) Ring Rows: 15/15/12/12

WOD:

AMRAP in 12 minutes

5 Deadlifts (225#/185#)

10 Sit-Ups

30 Unbroken Double Unders (60 Single Unders)

400m Run

 

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Free Intro Workout at 10am

Skill: Push-Press

WOD:

8 Push-Press (45#)

12 Burpees

16 Air Squats

200m Run

-AMRAP in 12 Minutes-

 

Cuing Kids In The Olympic Lifts: Time To Break The Rules

Bone Broth 101

Squat Variations For Increased Performance

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

 


SWOD:

Front Squats: 8 sets of 3 reps (use about 50% of 1RM or a weight you can move explosively. Rest exactly 60 seconds between sets.)

Tempo Back Squats: 3/3/3/3 (3:1:1, 3 seconds down, 1 second at the bottom, and 1 second up)

WOD:

1/2 Body Weight Overhead Squat Ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

 

The New Resolve: The Last New Year's Resolution You'll Make

The 10 Must Read Articles Of 2014

Virtuosity 3: Learning To Fail

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

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%


 

Open Gym

9am-12pm


Is Sugar More Addictive Than Cocaine?

Want to Fall Asleep Faster? Don't Use An iPad Before Bed

When Humans Quit Hunting And Gathering, Their Bones Got Wimpy



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

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%



Open Gym

9am-12pm



How Dire Warnings Against Infant Bed-Sharing Backfired

How Happiness Makes You Healthy

7 Psychology Tricks To Make Your Resolutions Stick

Programming Jumps For More Powerful Legs


CFMG Holiday Hours:

Wednesday, December 31st: Open Gym 9am-12pm

Thursday, January 1st: Open Gym 9am-12pm


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

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%



Page 16 of 129

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