A+ R A-

W.O.D.

The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out!


SWOD: Build up to a 1RM Snatch

WOD:

10-20-30-40

Sit-Ups

40-30-20-10

Push-Ups

-For Time-


Whey Protein Vs. Casein Protein: Which Is Best For What?

Missing Snatches Behind: Diagnosis & Correction

Farming Could Save Veterans, And Vice Versa


We are running a Black Friday Special. This deal will run from Friday Nov. 28 - Sunday Nov. 30. Current members can add three months to their membership and save $125. New members can join us for three months for only $350 and receive a free foundations course. That's a savings of $150. Give the gift of fitness this holiday season or just take advantage of a great deal!

Upcoming Events at CFMG

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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: Build up to a 1RM Squat Clean

A1) Ring Rows 15/15/15/15

A2) L-sits, max hold x 4 sets

 

Trigger Points And Weightlifting: Sternocleidomastoids

How To Avoid The Void Of Holiday Overeating

It's Not CrossFit...

Upcoming Events at CFMG

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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 at 8am

Open Gym

9am-12pm


5 Year Anniversary WOD! 9am class only

 

In teams of 2:

-5 Rounds For Time-

10 Hang Cleans (135#/95#)

15 Burpees

9 Bar Muscle-Ups (sub = 9 strict pull-ups)

One partner works at a time until both partners have finished 5 rounds each.

 

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).


SWOD:

A1) Strict Press 3/3/3/3

A2) Weighted Bar Dips 10/10/10/10

WOD:

“Karen”

150 Wall Balls (20#/14#)

-For Time-


How Medical Care Is Being Corrupted

Grindin' Out Wall Balls

5 Tips For Women New To Lifting

Paleo Magazine's 2014 AIP Thanksgiving Meal Plan


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).

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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:

Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week)

A1) Sled Drags x 4 sets

A2) Barbell Romanian Deadlifts 5/5/5/5

Dim lights Embed Embed this video on your site

Thanksgiving Recipes Across The United States

US Army Applies CrossFit To Prevent Injuries

4 Things You Don't Know You're Doing That Sabotage Your Performance

 

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).

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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: Handstand Walking

WOD:

10 Strict Handstand Push-ups

20 KB Overhead Walking Lunges (Switch arms as needed) (53#/35#)

30 Unbroken Double Unders (sub = 90 single unders)

400m Run

AMRAP in 15 Minutes

 

GQ Man Of The Year On Paleo Diet

The Cost Of Getting Lean: Is It Worth The Trade-Off?

Kombucha: Is It Really Good For You?


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).

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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:

Power Clean|Front Squat|Split Jerk, 3|2|1 x 4 sets

 

WOD:

10-9-8-7-6-5-4-3-2-1

KB Swing (70#)

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump-Overs (24”)

-For Time-


Acute Effects Of Self Myofascial Release Using A Foam Roller

Leg Presses Before Cycling: 6% Faster Over 20K

Can Steak Save The Planet?


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).

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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 20 of 184

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04/25/2015

04/25/2015

Open Gym 8-10am

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04/24/2015

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Hatch Week 4, Day 2 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM 8 Reps @ 80% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

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04/23/2015

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SWOD: Split Jerk 2/2/2/2/2/2 (Pause 2 Seconds in Split) WOD: A1) 100m Sprint A2) Recovery Jog 100m A3) Sled Drag Sprint 50m A4) 12 Weighted Sit-ups x 5 Sets Do The Math To Make The Most Of Micronutrients Points Of Stability The CrossFit Games And My Battle With Depression Below is a letter we wrote in 2013, with a few...

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04/22/2015

04/22/2015

SWOD: High Hang Clean: 2/2/2/2/2 (load by feel) Clean Lift-Off: 4/4/4/4 (100%-110% of 1RM) A1) Close Grip Bench Press 8/8/8/8 A2) Chin-Ups 10/10/10/10   Below is a letter we wrote in 2013, with a few updates for the upcoming Rumble in Paradise. All information below is still applicable. :) Dear Rumble Competitors, In just a few...

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04/21/2015

04/21/2015

Hatch Week 4, Day 1 SWOD: Back Squat: 8 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 6 Reps @ 80% of your 1RM 6 Reps @ 85% of your 1RM Front Squat: 5 Reps @ 70% of your 1RM 5 Reps @ 75% of your 1RM 5 Reps @ 80% of your 1RM 5...

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04/20/2015

04/20/2015

SWOD: Push Press: 50% x 5, 60% x 3, 70% x 2, 75% x 1, 80% x 1 WOD: 1 Minute: Rope Climbs 1 Minute: Box Jumps (24"/20") 1 Minute: Power Cleans (95#/65#) 1 Minute: Double Unders (Sub=Single Unders) 1 Minute: Kettlebell Swings (53#/35#) 1 Minute: Rest -3 Rounds for Reps-   The Skinny On Pre-Workout Supplements How To Think Abundantly Why...

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04/19/2015

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04/18/2015

Clean with 3-Second Lift-Off + Jerk with 3-Second Pause in Split 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3 (Emphasizing leg drive and controlled bar path during the initial pull to above the knee while demonstrating balance and control with pause in split) ...

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04/17/2015

04/17/2015

Hatch Week 3, Day 2 SWOD: Back Squat: 10 Reps @ 60% of your 1RM 10 Reps @ 65% of your 1RM 8 Reps @ 70% of your 1RM 8 Reps @ 75% of your 1RM Front Squat: 5 Reps @ 60% of your 1RM 5 Reps @ 65% of your 1RM 5 Reps @ 70% of your 1RM 5...

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4/16/2015

4/16/2015

WOD: CrossFit Main Site Workout (150409): For Time: 20 Burpees 20 Hang Squat Snatches (135#) 20 Bar Muscle Ups 20 Hang Squat Snatches (135#) 20 Burpees   Accessory: A1) Seated Dumbbell Press 10/10/10/10 A2) Bent Over Unilateral Dumbbell Rows 10/10/10/10 {youtube}oNA4OZxbKZM{/youtube} The Right Dose Of Exercise For A Longer Life 6 Mistakes For CrossFit Beginners To Avoid 3 Ways To Prevent Post-Exercise Soreness Why Do We Keep...

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04/15/2015

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SWOD: Hang Power Clean + Front Squat 60% x 5, 65% x 5, 70% x 5, 75% x 5, 80% x 5 (Emphasis on getting shoulders over bar, knees back with vertical shins, and straight extension through pull.) Jerk w/ a 2 Second Pause in Dip (60-70% of 1RM Jerk) 2/2/2/2/2/2 Clean Grip Deadlift 65% x...

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04/14/2015

04/14/2015

Partner Mobility: Barbell Shoulder/Trap Smash SWOD: Strict Press: 65% x 10; 70% x 10; 75% x 8; 80% x 6 Partner WOD: 20 Minute AMRAP: 10 Push-Ups 10 KBS (70#/53#) 10 Overhead Static Lunges (135#/95#) 400m Run *When one partner is running 400m, the other partner completes as many rounds as possible.   Optional Finisher on Open Gym...

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