In Teams of Three:
25 Wall Balls (20#/14#)
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
15 Overhead Squats
-4 Rounds for Time-
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