A+ R A-

W.O.D.

WOD:

50 Wall Ball Shots (20#/14#)

50 Unbroken Double Unders (100 Single Unders)

50 Hang Cleans (95#/65#)

50 Air Squats

50 Floor Presses (95#/65#)

50 Games Standard Box Jumps (24”/20”)

50 KB Swings (70#/53#)

50 Sit-Ups

-For Time-


Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th 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.

In this two-hour seminar, Steph Gaudreau—creator of Stupid Easy Paleo, certified holistic nutritionist, and author of The Paleo Athlete and the upcoming book The Performance Paleo Cookbook—explains the benefits of a Paleo / real food approach to nutrition. She'll explain how eating the right foods helps decrease inflammation, assist in weight management, and boost athletic performance. Steph gives the science behind Paleo / real food in an approachable, easy-to-understand, actionable way. You'll walk away with a clear sense of why and how to implement better nutrition in your daily life.

Cost: $25 per person, payable on MindBody Online or at the front desk

This class is open to members and non-members!

 


Master The Floor Press

Why Saying Is Believing

A Bunch Of Cool And Talented People Got Together

Paleo Apple Crisp

SWOD: Power Cleans 3/3/3/3/3

A1) Front squat | Jerk 3|2 3|2 3|2 3|2

A2) Weighted plank 60 sec x 4 sets

 

 

Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE


Warm-Ups, Flexibility, And The Olympic Lifter

Have You Checked Your Heart Rate Variability Yet?

Hero WOD

Come in to find out who we are honoring tomorrow


We know you have been asking for it…and we listened! With much excitement, CrossFit Mission Gorge will now be offering a 5:30am class on Wednesdays with Coach Dan beginning THIS week on October 8th, 2014.  Please join us in extending a warm welcome to Coach Dan, who is on the schedule to coach the 5:30am, 6:30am, and 8:30am classes Wednesday mornings.  He has been working hard interning with us for the past two months, and we are lucky to have his knowledge, experience, and fun personality on the coaching staff at CFMG.


Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Our next FREE CFMG 101 Clinic: Handstand Push-Ups and Double Unders will be on Sunday, October 12th from 10am-12pm.  All members are welcome and spaces available on a first come, first served basis.  Sign up HERE


Fallen, But Never Forgotten

How To Train Through Injuries

14 Absolutely Free Ways To Improve Your Cooking Life In The Kitchen

Sitting Down Is Killing You

WOD:

2 Deadlifts (315#/215#)

2 Legless Rope Climbs

-5 Rounds for Time-

(8 Minute Cap)

 

-Rest 1 Minute-

 

50 Chest-to-Bar Pull-Ups

*Every time you drop from the bar, run 200 meters*

-For Time-

 


 


 


 


Open Gym

9am-12pm

Foundations will meet today from 10am-Noon.

WOD:

-AMRAP in 9 Minutes-

2 Power Cleans (135#/95#)

3 Hang Power Cleans

4 Shoulder to Overhead

30 Double Unders (Sub = 60 Single Unders)


Free Beginner WOD at 10 am

Skill: Front Squat

-AMRAP in 12 minutes-

8 Front Squats (45#)

10 Push-Ups

12 Air Squats

200m Run

 

Dim lights Embed Embed this video on your site

4 Ways To Make Better Connections With Friends, Clients, And Yourself

Coach

Foundations this Saturday will meet from 10am-Noon.

SWOD:

Back Squat 5/15/5/15 (Make each set as heavy as possible.)

WOD:

-AMRAP in 12 Minutes-

2 Push-Ups

2 Front Squats (115#/75#)

2 Pull-Ups

*Increase by 2 reps every round


We know you have been asking for it…and we listened! With much excitement, CrossFit Mission Gorge will now be offering a 5:30am class on Wednesdays with Coach Dan beginning next week on October 8th, 2014.  Please join us in extending a warm welcome to Coach Dan, who is on the schedule to coach the 5:30am, 6:30am, and 8:30am classes Wednesday mornings.  He has been working hard interning with us for the past two months, and we are lucky to have his knowledge, experience, and fun personality on the coaching staff at CFMG.

 

Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Paleo And PCOS

The Paleo Lifestyle: The Way, Way, Way Back

Crawling To The Finish Line: Why Do Endurance Runners Collapse?

Chimpanzees Raised By Humans Have Social Difficulties Around Other Chimps

 

Did you know? Organic, grass-fed beef is delivered monthly right to CFMG! Order HERE!


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!

Foundations this Saturday will meet from 10am-Noon.

 

SWOD:

A1) Hang Power Snatch 5/5/3/3/3

A2) Snatch Pulls (Complete the 1st and 2nd Pull) 5/5/5/5/5

 

WOD:

-AMRAP in 10 Minutes-

12 Toes to Bar

10 Box Jumps (24”)

8 Deficit Handstand Push-Ups (Use 45# Bumpers)


Please join us for the Ted Hoyt Memorial WOD and Dedication

Saturday, October 11th from 9-11am


Overhead Stability In The Snatch

Long, Lean Muscles: Oh, The Irony

Parenting As A Gen Xer

Did you know? Organic, grass-fed beef is delivered monthly right to CFMG! Order HERE!


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 10 of 168

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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

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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

12/14/2014

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

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  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

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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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12/10/2014

12/10/2014

There will be NO 7pm Competition Class or Endurance Class tonight. Sorry for the the inconvenience! Join us for FREE Yoga at CFMG tonight at 8pm! Bring a mat! Strength: Push Press 4/4/4/4 Weighted Pull-Ups 6/6/6/6 WOD: -10 Minute AMRAP- 3 Rope Climbs 20 Wall Balls (20#/14#) to the 10' Target Happy December! Do you know...

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12/09/2014

12/09/2014

SWOD: Build up to a 3RM Back Squat (Stop if you fail) On Ramp: 8/8/8/8 Front squat 3/3/3/3 (Heavy) On Ramp: 5/5/5/5 WOD: 2-4-6-8-10-8-6-4-2 Power Cleans (135#/95#) V-Ups Double Unders (Sub = Double the Reps) -For Time- Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December...

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