Skill: Muscle-ups: We will practice the muscle-up progression. Those of you who have kipping muscle-ups, will work on strict muscle-ups, 5 sets of 2-5 reps.
4 Ring Muscle-ups (Sub = 10 Pull-Ups)
6 Power Cleans (155#/105#)
8 Lateral Burpees over Barbell
-5 Rounds for Time-
CFMG Holiday Hours:
Tuesday, December 23rd: No 6pm, 7pm Classes
Wednesday, December 24th: Open Gym 9am-12pm
Thursday, December 25th: Gym Closed
Friday, December 26th: Open Gym 9am-12pm
Wednesday, December 30th: No 6pm, 7pm Classes
Thursday, December 31st: Open Gym 9am-12pm
Friday, January 1st: Gym Closed
Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.
"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.
CFMG's New Referral Program
|# of referrals per month||% discount for monthly membership||% discount for paid in full membership|