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CFMG Events

WOD:

AMRAP in 8 Minutes

3 Hang Power Snatch (135#/95#)

6 Push-Ups

12 Sit-Ups


Rest 3 Minutes


-4 Rounds for Time-

200m Run

10 Single Arm KB Push-Press (53#/35#)

10 Toes-to-Bar

 

The Russells: Do Push-Ups Like A Girl

Three Recipes To Get Your Kids Excited About Vegetables

CrossFit Brought Me Back To Life

For Modern Women, "Lady-Like" Means Strong And Sporty


Upcoming Events at CFMG

Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering a Women's Zip Up, Men's Zip Up, and Unisex Pullover Hoody.  Click on the link at the top of each page to view the sweatshirt and color options, and sign your name, size, and color in the Google Doc form to secure your order.

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!


FREE Yoga for all CFMG Members today at 8am, led by the lovely Nazli Takesh from Hapa Yoga.  Bring a mat and start your Sunday off with some meditation and mobilization!

Open Gym

9am-12pm

Stupid Easy Paleo Seminar with Stephanie Gaudreau 10:30am-12:30pm

(There will be no 10am Free Beginner Class or 11am Class)

WOD:

30 Wall Balls (20#/14#)

800m Run

60 Double Unders (Sub = 120 Single Unders)

6 Rope Climbs

30 OHS (95#/65#)

800m Run

60 Double Unders (Sub = 120 Single Unders)

-For Time-

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Grain Free Apple Pie

The Pivotal Role Food Plays In Your (Lack Of) Performance

De-Iced: The End Of The Cold War

Toes-To-Bar--6 Tips For Beginners

SWOD:

Build up to a heavy touch and go 3RM Power Clean

WOD:

OTMEM for 10 Minutes

Odd Minutes: 5 Power Cleans (155#/105#) + 6 HSPU

Even Minutes: 5 Strict Press (135#/95#) + 6 Lateral Burpees Over the Bar

 

Are You Important?

It Don't Mean A Thing If You Ain't Got That Swing

Top Ten Hikes In San Diego

 

Upcoming Events at CFMG

Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering a Women's Zip Up, Men's Zip Up, and Unisex Pullover Hoody.  Click on the link at the top of each page to view the sweatshirt and color options, and sign your name, size, and color in the Google Doc form to secure your order.

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!


Skill: Squat Therapy

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WOD:

(Main Site WOD from 10/26/14)

400m Run

50 Pull-Ups

400m Run

50 Push-Ups

400m Run

50 Sit-Ups

400m Run

50 Air Squats

-For Time-

 

The Truth About Cast Iron Pots

Paleo Thanksgiving

How To Get Big And Strong Without Becoming A Mess

 

Upcoming Events at CFMG

Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering a Women's Zip Up, Men's Zip Up, and Unisex Pullover Hoody.  Click on the link at the top of each page to view the sweatshirt and color options, and sign your name, size, and color in the Google Doc form to secure your order.

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:

Snatch Balance 5/5/5/5/5 (Focus on driving yourself under the bar and not the load.)

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A1) Deadlift 4/4/4/4

A2) Weighted Plank Hold, 60 seconds x 4 sets


Americans Are The Unhealthiest Snackers In The World

Tooth Decay And Carbs: Did Our Ancestors Have Better Teeth Than Us?

Inside Of The Entire Human Body

 

Upcoming Events at CFMG

Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering a Women's Zip Up, Men's Zip Up, and Unisex Pullover Hoody.  Click on the link at the top of each page to view the sweatshirt and color options, and sign your name, size, and color in the Google Doc form to secure your order.

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!


Veterans Day, Modified Hours

(6:30am, 8:30am, Noon, 4pm, and 5pm classes only)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD:

“Jack”

Complete as many rounds as possible in 20 minutes of:

10 Push-Press (115#)

10 KB Swings (53”)

10 Box Jumps (24”)

 

A Natural Fix For ADHD

After A Death, Should We Get A Dog? Brain Study Signals "Yes"

6 Tips For Preparing A Paleo Thanksgiving

 

Upcoming Events at CFMG

Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering a Women's Zip Up, Men's Zip Up, and Unisex Pullover Hoody.  Click on the link at the top of each page to view the sweatshirt and color options, and sign your name, size, and color in the Google Doc form to secure your order.

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!


Happy 239th Birthday, Marine Corps!

Please join us at 5pm to listen to the 2014 USMC Birthday Message from the Commandant and enjoy some birthday cake.

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Zembiec

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

5 rounds for time of:

11 Back Squats, 185 lb.
7 Strict Burpee Pull-Ups
400-Meter Run

During each burpee pull-up, perform a strict push-up, jump to a bar, and perform a strict pull-up.

Possible Alternative To Antibiotics

Which Cities Get The Most Sleep?

South By Southwest Chicken Soup

 

Upcoming Events at CFMG

Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering a Women's Zip Up, Men's Zip Up, and Unisex Pullover Hoody.  Click on the link at the top of each page to view the sweatshirt and color options, and sign your name, size, and color in the Google Doc form to secure your order.

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 17 of 126

Latest W.O.D.

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05/28/2015

05/28/2015

WOD: 15 Clean & Jerks 
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05/27/2015

05/27/2015

  Mobility: A1) Couch Stretch: 1 Minute per Leg x 2 Sets A2) Pre-Squat Hip Opener: 1 Minute per Leg x 2 Sets Hatch Week #9 Day #1 Back Squat 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 85% How To Activate Your Glutes Hello, Stranger Nutritional...

ian - avatar ian 26 May 2015 Hits:65 W.O.D.

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05/26/2015

05/26/2015

Thank you everyone for coming out to commemorate Lt. Michael Murphy on Memorial Day! SWOD: Snatch Push Press: 3/3/3/3/3 WOD: For Time: Buy in: Row 50 Calories 21 Hang Power Cleans (155#/95#) 21 Toes to Bar 15 Thrusters (155#/95#) 15 Toes to Bar 9 Hang Power Snatches (155#/95#) 9 Toes to Bar The Athlete Emotion Project 5 Ways To Cultivate Meaningful Human...

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05/25/2015

05/25/2015

Please join us today for our annual CFMG "Memorial Day Murph" WOD to honor a hero.  Please note, we will only hold classes at 8am and 10am. We will be running the workout as part of The Murph Challenge and Fundraiser for the LT. Michael P. Murphy Memorial Scholarship Foundation...

ian - avatar ian 24 May 2015 Hits:59 W.O.D.

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05/24/2015

05/24/2015

Open Gym 9am-12pm Competitor's Session at 9:30am

ian - avatar ian 21 May 2015 Hits:35 W.O.D.

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05/23/2015

05/23/2015

WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

ian - avatar ian 21 May 2015 Hits:59 W.O.D.

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05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

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05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

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05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

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05/19/2015

05/19/2015

SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

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05/18/2015

05/18/2015

Hatch Week #8 Day #1 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% 5 @ 65% 5 @ 65% 5 @ 65% WOD:20-16-10-6 Reps For Time:Box Jumps (24"/20")KB Swings (70#/53#)Alternating Leg PistolsShoulder To Overhead (115#/75#) Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday,...

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05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 15 May 2015 Hits:87 W.O.D.

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