A+ R A-

W.O.D.

PLEASE NOTE: There will be NO 10AM Beginners or 11am Class on Saturday, October 25th, and NO Open Gym on Sunday, October 26th, due to the wall demolition/construction work at CFMG over the weekend.  Thank you for understanding!

 

SWOD: Strict Press 5/5/5/5

WOD:

-5 Rounds for Time-

15 HSPU

200m Run

35 Double Unders (90 Single Unders)


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How The Soda Industry Is Influencing Medical Organizations

How To Accept Your Imperfections

Pan Roasted Chicken With Bacon And Apples


Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

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

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 3/3/3/3/3

WOD:

3 Squat Snatches (135#/95#)

6 CTB Pull-Ups

9 Back Squats (135#/95#)

18 Calorie Row

9 Back Squats

6 CTB Pull-Ups

3 Squat Snatches

-For Time-

(12 min cap)


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Mo' Muscles, Mo' Problems

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Periodization Increases Strength, Regardless Of The Method Used


Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

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

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!

Mobility:

A1) Rack Position drill, 1 min each arm x 2 sets

A2) Bully Stretch, 1 min each arm x 2 sets

 

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WOD:

1 min. 10 Tire Flips/ max. Tire Jumps

1 min. Sit-Up

1 min. Hand Release Push-Ups

1 min. Toes-to-Bar

1 min. Bar Dips

1 min. Rest

-3 Rounds for Reps-

 

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Walking Vs. Running

The Right--And Surprisingly Wrong Ways--To Get Kids To Stay Still In Class

Can We Auto-Correct Humanity?


Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

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

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: Double Under/Triple Under Practice

WOD:

Buy In: 15 Triple Unders

Push-Press 1-2-3-4-5-6-7-8-9-10 (135#/95#)

KB Swings 10-9-8-7-6-5-4-3-2-1 (53#/35#)

Cash Out: 15 Triple Unders

-For Time-


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Pediatric Medicine's Damaging Oversight: Sleep

Weeknight Shredded Pork Tacos With Pear Salsa

Drinking Coffee, For Your Health


Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

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

Join the CFMG Competition Team! We meet every Sunday at 9:30am (and another weekday time will be announced soon).  If you have questions about whether you should participate or not, ask your coach!

 

SWOD: Squat Cleans 3/3/3/3/3

WOD:

25 Burpees

25 Power Cleans (135#/95#)

25 Burpees

*EMOM: Complete 7 Wall Ball Shots (20#/14#)

-For Time-

(11 Minute Cap)

 

CrossFit: Is It Really For Everyone?

Becoming A Firestarter: How To Burn Bright Without Burning Out

Rescuing Children From Columbia's Sex Trafficking Trade

Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

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

Open Gym

9am-12pm

 

Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

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

WOD:

In Teams of Three:

200m Row

25 Wall Balls (20#/14#)

20 Pull-Ups

400m Run (together)

-AMRAP in 18 Minutes-

Move through the workout in teams of three, with each partner working through the movements at the same time (Partner A on the Row, Partner B on the Wall Balls, and Partner C on the Pull-Ups simultaneously, rotating to the next station once each partner finishes). The team must finish one full round, with each of the partners executing the row, wall balls, and pull-ups before going on the 400m run together.

Free Intro WOD

Skill: Overhead Squat

WOD:

15 Overhead Squats

10 Sit-Ups

5 Burpees

200m Run

-4 Rounds for Time-

 

7 Ways Sleeping Naked Can Benefit You

CrossFit Vs. Unit PT


Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

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

 

Dr. Claudia Chaloner from Movement Rx tackles some yoke carries.  Make an an appointment to see her at CrossFit Mission Gorge for personalized movement-based human performance, physical therapy, and wellness programs, and be sure to attend the FREE Movement Rx Mobility Workshop with her on October 30th at 6pm! Details below!

WOD:

Main Site WOD from 10/10/14:

100 Double Unders

21 Front Squats (115#)

21 Push Press (115#)

100 Double Unders

15 Front Squats

15 Push Press

100 Double Unders

9 Front Squats

9 Push Press

-For Time-


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The Top 5 Most Brutal CrossFit Workouts

Competitive Conundrum

The Dip Error You Don't Even Know You're Making

Let's Rethink That Camille Leblanc-Bazinet Bikini Cover


Upcoming Events at CFMG

On Thursday, Oct 30th at 6pm @ CFMG, come join your CFMG community at a hip and shoulder mobility seminar led by Movement Rx's Dr. Claudia Chaloner, DPT. (She's the one you've seen working on people in the gym.) She'll lead an interactive (and nearly pain-free) session on the whys and hows of hip and shoulder mobility. You will learn, practice, and take home a number of techniques to use that will improve your movements, reduce pain and significantly decrease your chance of over-use injuries. Sign up sheet is posted in the athlete lounge, or RSVP via Facebook.

Our next FREE CFMG 101 Clinic: The Clean and Jerk will be on Saturday, November 8th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE

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


Page 5 of 165

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