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
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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|
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!