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CFMG Events

CFMG Beach WOD/Cookout

Please join us on Saturday Oct. 19 for Barbells for Boobs

 


CFMG would like to wish Michele, our very first member, the best of luck. Michele is leaving us to move back to New York to start a new job. Michele, you have worked very hard over the past few years and it's been exciting watching you grow as an athlete. Keep up the good work and please don't forget you always have a home here at CFMG.


WOD:

OTMEM for 12 min

3 Power cleans

3 Hang squat cleans

3 Push-jerks

You pick your weight. A good wight would be in the range of 50-55% of you 1RM jerk.

Free Beginner WOD at 10am

AMRAP in 15 min

20 Jump rope skips

10 Air squat

5 Burpees

10 Sit-up

200m run




Our friends at The Fitness Armory are having a Mega Sale in their parking lot on Friday Sept 13th: 9:00am to 6:00pm, Saturday Sept 14th: 9:00am to 6:00pm, and Sunday Sept 15th: 9:00am to 3:00pm. We know there are some of you who like to do some extra credit training at home, so this would be a perfect opportunity to pick up some equipment at a very reasonable price. Be sure to tell them CrossFit Mission Gorge sent you.

CFMG Beach WOD/Cookout

 

SWOD:

Bench press 6/6/6/6/6

A1) Weighted pull-ups 5/5/5/5/5

A2) Weighted dips 5/5/5/5/5


Why This Year's Fruits Are So Tiny

Welcome to the Post-Marinade Era of Grilling

 

 


Our friends at The Fitness Armory are having a Mega Sale in their parking lot on Friday Sept 13th: 9:00am to 6:00pm, Saturday Sept 14th: 9:00am to 6:00pm, and Sunday Sept 15th: 9:00am to 3:00pm. We know there are some of you who like to do some extra credit training at home, so this would be a perfect opportunity to pick up some equipment at a very reasonable price. Be sure to tell them CrossFit Mission Gorge sent you.

 

 



WOD

“Nasty Girls”

50 Air squats

7 Muscle-ups (sub = 14 pull-ups)

10 Hang power cleans (135#)

-3 Rounds for time-

(12 min cap)


Finisher

500m row

-For time-


Dim lights Embed Embed this video on your site


Dim lights Embed Embed this video on your site


Life Among the Fruitarians: A Visit to the Woodstock Fruit Festival


Seafood Decision Guide



Our friends at The Fitness Armory are having a Mega Sale in their parking lot on Friday Sept 13th: 9:00am to 6:00pm, Saturday Sept 14th: 9:00am to 6:00pm, and Sunday Sept 15th: 9:00am to 3:00pm. We know there are some of you who like to do some extra credit training at home, so this would be a perfect opportunity to pick up some equipment at a very reasonable price. Be sure to tell them CrossFit Mission Gorge sent you.

 

 



Mobility:

A1) Shoulder distraction 1 min each arm x 2 sets

A2) Bully Stretch 1 min each arm x 2 sets

WOD:

15 HSPU (sub = 15 inverted push-ups)

50 Double unders (sub = 150 single unders)

800m run

-3 rounds for time-




Our friends at The Fitness Armory are having a Mega Sale in their parking lot on Friday Sept 13th: 9:00am to 6:00pm, Saturday Sept 14th: 9:00am to 6:00pm, and Sunday Sept 15th: 9:00am to 3:00pm. We know there are some of you who like to do some extra credit training at home, so this would be a perfect opportunity to pick up some equipment at a very reasonable price. Be sure to tell them CrossFit Mission Gorge sent you.

 

SWOD: Overhead squat 5/5/3/3/3

A1) Weight box step ups 12/12/12/12/12 (6 reps on each leg)

A2) L-sits, max hold x 5 sets

 

Lava Flow Ice Pops


How To Use Activated Charcoal

9am and 10am class only today


WOD:

“Fight Gone Bad”

1 min Wall ball, 10 ft. target (20#)

1 min Sumo Deadlift High Pull (75#)

1 min Box Jump (20”)

1 min Push-press (75#)

1 min Row (calories)

1 min Rest

-3 rounds for total reps-


Dim lights Embed Embed this video on your site


You're Taking a Crap Wrong! This Is How You Poop Properly

It's Just Exercise (Part 2)


Labor Day (9/2) Schedule: 9 am and 10 am only

Open Gym 9am-Noon

Labor Day (9/2) Schedule: 9 am and 10 am only



U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.


WOD:

“Donny”

21-15-9-9-15-21

Deadlifts (225#)

Burpees

-for time-


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