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W.O.D.

CFMG Summertime Special

Summer is coming and what better motivation than all those beach days that lie ahead of us?  We all know someone who has been meaning to get to the gym, and we want to offer a great deal for those who are ready to make a commitment. We would also like to reward our current members who introduce their friends to CrossFit Mission Gorge with a new referral program.

For new members: Between now and the end of June, we will be offering 3 month memberships for only $300 + the cost of foundations ($100).  This is a $100 savings!

For current members: You may also take advantage of this great deal. Add an additional 3 months to your current membership at this same very low rate!

We would also like to introduce a new referral program, effective today. When you refer a friend,  and they sign up with any of our memberships, you will receive 33% off your dues for one month.  If you refer two people in one month, you will receive 66% off, and if you refer three people in one month, your next month is on us!


SWOD:

Hang Snatch 4/4/4/4/4

A1) Snatch Deadlift 5/5/5/5

A2) Max L-Sit Hold x 4 Sets

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Free Beginner WOD at 10 am


The Snatch Grip Deadlift

Slow Cooker Chipotle Barbacoa Brisket

How CrossFit Saved This Doctor's Health

Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!

WOD:

20 Alternating Leg Pistols

10 KB Snatches (70#/53#)

5 Burpee Box Jumps (30"/24")

-5 Rounds for Time-


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The Dirtiest And Cleanest Fruits And Vegetables Of 2014

How To Improve Pistols

Listen…Learn

Relativity Of Perspective



Please join us for Memorial Day "Murph" at CrossFit Mission Gorge!

Monday, May 26th, 2014: Classes will run at 9:30 and 11am only

Bring a vest! Bring your family and friends!

Paleo Potluck to follow at Noon!

SWOD:

Bench Press 10/10/8/8/8

Between each set, execute 3 rounds of "Cindy":

5 Pull-ups

10 Push-ups

15 Air squats

WOD:

800m Run

Rest 2 Minutes

-3 Rounds for Time-


How To Give Your Baby Healthy Gut Bacteria

Raising A Moral Child

How Far Fitness Has Fallen

Skill: Pick drill, 10 strokes x 2 sets

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WOD:

10 KB Swings (70#/53#)

20 Sit Ups

-AMRAP in 5 Minutes-

Rest 2 Minutes

Max. Distance Row in 5 Minutes

Rest 2 Minutes

15 Wall ball (20#/14#)

30 Double unders

-AMRAP in 5 Minutes-

Rest 2 Minutes

30 Snatches (135#/95#)

-For Time-

(5 Minute Cap)

 

Catching Cleans

How To Burn Stubborn Body Fat

The Snatch Is A Bitch

WOD:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"DT"

12 Deadlifts (155#/115#)

9 Hang Power Cleans

6 Push Jerks

-5 Rounds for Time-

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New "Recovery Oil" As Effective As Ice Baths For Recovery

How To Make Doctors Irrelevant


We would like to welcome Eric Benson to the CrossFit Mission Gorge Coaching staff! He will be coaching on Monday evenings, at 6 and 7pm.

We are also happy to report that our 4 month internship program has successfully come to a close, and we have asked all of our outstanding interns to come on as Assistant Coaches at CFMG! What this means is that they will be assisting your regular coaches during two classes a week.  Our regular coaches will remain as the head coaches, leading the class, warmup, movement prep, etc., but they will now have an assistant coach to help newer members, and become another set of eyes around the room to instruct, correct form and technique, and make sure everyone is receiving individual attention.  Assistant coaches also have the potential to sub for classes if the need arises.

Here is their schedule:
Monday: 4 & 5pm Makyia (with Head Coach James)
Tuesday: 4 & 5pm Jess S. (with Head Coach Ian)
Wednesday: Sean W. 4 & 5pm (with Head Coach Ian)


Be sure to give everyone a warm welcome! They have worked hard over the last 4 months to become the best possible coaches for you.

 

SWOD:

5 BTN Push Presses|3 OHS x 5 Sets

Bulgarian Split Squat 8/8/6/6/6 (each leg)


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Get It Behind Your Neck

5 Exercises You Are Not Doing That Could Improve Your CrossFit

Paleo Cinco De Mayo Recipes

Are Athletes Really Getting Faster, Better, Stronger?

Happy Birthday, Coach Tami!!!

AKA "Coach Hugs"

"The best kind of people are the ones that come into your life and make you see the sun where you once saw clouds.  The people that believe in you so much, you start to believe in you, too.  The people that love you for simply being you.  The once in a lifetime kind of people." -Unknown


Open Gym

9am-Noon

 


WOD:

-7 Rounds for Time-

7 Power Cleans (95#/65#)

7 Burpees

(15 Minute Cap)


"Finisher"

GHD Sit Ups 10/10/10/10

 

Strawberry Banana Ice Cream

Is Sparkling Water Bad For You?

5 New Record Breaking Rides That Will Terrify You This Summer

Heavy Deadlifting 101

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