A+ R A-

W.O.D.

Open Gym

9am-Noon

Gym Closed Today

No 6pm or 7pm Classes, Endurance, or Yoga Tonight

WOD:

AMRAP in 8 Minutes

4 Power Cleans (135#/95#)

4 Burpees

4 Pistols

-2 Minutes Rest-

AMRAP in 8 Minutes

6 Front Squats (135#/95#)

3 CTB Pull-Ups

9 Toes-to-Bar

-2 Minutes Rest-

AMRAP in 8 Minutes

200m Run

5 Shoulder to Overhead (135#/95#)

10 KB Swings (53#/35#)

 

Science Proves That Sleeping With Someone Else Is Good For Your Health

Killer Whales Can Learn To Speak Dolphin

The Evolutionary Reason We Love Sitting By A Crackling Fire

Nomtastic Paleo Thanksgiving


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!


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!


Page 4 of 169

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12/22/2014

12/22/2014

Please join us TONIGHT at 8pm for Yoga at CFMG.  It's FREE for all members! (Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday) Bring a mat! SWOD: Front Squat: Build up to a 5RM Back Squat: 5/5/5/5 (3 second pause at...

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12/21/2014

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CFMG Yoga 8am (Bring a mat!)   Open Gym 9am-12pm

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12/20/2014

12/20/2014

9am CFMG Ugly Sweater WOD at 9am and Holiday Paleo Potluck (All classes are cancelled today...come to our Holiday Team WOD/Party instead! Bring your friends and family!) Teams of 4 Buy in: 90 Wall Balls (20#/14#) 90 Chest to Bar Pull Ups Then, immediately into: (2 team members complete "Couplet #1" while...

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12/19/2014

12/19/2014

Mobility: A1) Olympic Wall Squat with External Rotation: 1 Minute/side x 2 sets A2) Crossover Symmetry Work: 10 Rows, 10 W/Y Negatives x sets {youtube}1UXL1gUFmOk{/youtube} WOD 12-9-6-3 Reps Deadlifts (275#/185#) KB Swings (70#/53#) KB Goblet Squats (70#/53#) *2 Rope Climbs Between Each Set* -For Time-   2015 Reebok CrossFit Games Season Schedule The Death of Diversity How to Improve your Rope Climbs Happy December!...

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12/18/2014

12/18/2014

SWOD Back Squat: 2 reps x 8 sets (Pause at bottom for 3 seconds and then explode out of bottom! Use a partner to count.) Front Squat: 2/2/2/2 (Start with the bar in the bottom position. You will have to set the bar up inside of the power rack.) WOD 10 Barbell Front Rack...

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12/17/2014

12/17/2014

SWOD Push-Press: 2/2/2/2 Bi-Lateral DB Rows: 12/12/10/10 WOD Max Reps in 4 Minutes: Turkish Get-Up (Alternating Sides)
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12/16/2014

12/16/2014

WOD Buy In: 1K Row -5 Rounds- 8 Power Cleans (135#/95) 30 Double Unders (Sub = 60 Singles) 8 Pistols Cash Out: 200m KB Farmers Carry (53#/35#) -For Time- Finisher: Partner Med Ball GHD Sit-ups 10/10/10/10   Chicken BLT Salad Laird Hamilton's Fitness Laws The Problem Isn't Getting Rid of Teachers, It's Keeping Them Are You Eating Right For Your Goals? Happy December! Do...

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12/15/2014

12/15/2014

SWOD Back Squat: Work up to a 2RM (If you feel like you can achieve a new 1RM, do it. Stop if you fail.) OR: 5/5/5/5 Front Squat: 2/2/2/2 (HEAVY!) OR: 5/5/5/5 WOD 3 Rounds for Time: 15 Thrusters (95#/65#) 12 Toes to Bar 10 Box Jumps (30"/24") (15 Minute Time Cap) {youtube}hLA-MVS025Y{/youtube} Paleo or Whole 30? Which is Better? The Whole9 Holiday Gift...

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12/14/2014

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CFMG Yoga (Free! Bring a mat) at 8am Open Gym 9am-12pm

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12/13/2014

12/13/2014

WOD: In teams of 2 20 Wall Climbs 40 Calorie Row 60 Box Jumps (24") 80 Pull-Ups 100 Air Squats -For Time- Partners may split the reps however they would like. One partner must hold a (275#/225#) deadlift before the other partner may begin working. 5 CrossFit Myths: Fact Vs. Fiction Songs We Love 2014 Endurance Training Influences Gene...

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12/12/2014

12/12/2014

  Mobility: Roll Sub Scap and Pecs for 4:00 A1) Hip Opener Stretch 2:00 x 2 A2) Couch Stretch 1:00/side x 2 WOD: 20 Minute EMOM Even: 2 Power Snatches, 2 Overhead Squats (you pick the weight) Odd: 8 Toes to Bar, 4 Jumping Lunges Score = Total Successful Rounds {youtube}Nz4h_05S2XA{/youtube} What The CrossFit Games 2015 Changes Mean...

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12/11/2014

12/11/2014

SWOD: Back squat 3 reps x 8 sets (Pick one weight that you can move explosively, about 50% of your 1RM. Rest exactly 60 seconds between sets.) Front squat 3/3/3/3 (These are tempo squats, 3:1:1. 3 seconds to get to bottom, 1 second in the bottom, and 1 second up. ...

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