A+ R A-

W.O.D.

SWOD: Strict Press 5/5/3/3

WOD:

20 Alternating Leg Pistols

15 KB Swings (70#/53#)

10 HSPU

5 Bear Complex (135#/95#)

10 HSPU

15 KB Swings (70#/53#)

20 Alternating Leg Pistols

-For Time-

Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push-Press, 1 Back Squat, 1 Push-Press

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10 Lies You Were Probably Taught In School

To Cheat Or Not To Cheat?: The Miscounting Disorder

Three Exercises I Wish I Would Have Started Sooner


Upcoming Events at CFMG

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

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).

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!


SWOD: Squat Snatch 3/3/3/3/3

WOD:

6 Minute AMRAP

3 1-Arm (RT) KB Snatches (70#/53#)

12 Diamond Pushups

3 1-Arm (LT) KB Snatches (70#/53#)

12 Double Unders

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Why I Don't Trust The Acceptable Daily Intake Levels For Pesticides

Tunnel Vision Vs. Training ADD

Fitness Is Beautiful


Upcoming Events at CFMG

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

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).

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!


Complete 4 rounds of the following exercises (rest as prescribed):

1) 10 DB Renegade Rows (heavy), rest 45 seconds

2) 15 Wall Ball Shots, rest 45 seconds

3) Max Effort Strict Pull-Ups (scale to ring rows), rest 45 seconds

4) 800m Sprint, rest 2:00

 

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FTC Accuses Gerber Of False Claim About Baby Formula

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Study: Milk May Not Be Very Good For Bones Or The Body

 

Upcoming Events at CFMG

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

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).

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!

 

Join us every Wednesday (8 pm) and Sunday (8 am) for FREE Yoga!


SWOD: Squat Clean 5/5/3/3/3


A1) Sled Drag x 4 Sets

A2) Hollow Body Hold, 60 Seconds x 4 Sets

A3) Max Double Unders, 60 Seconds x 4 Sets


Fit To Teach: Episode 1

Who Studies What? Men, Women, And College Majors

Paleo Albondigas Soup


Upcoming Events at CFMG

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

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).

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!

 

Please join us for FREE Yoga today at 8am!

Bring a mat!

 

Open Gym

9am-12pm

 

Partner WOD:

OTMEM for 12 minutes
Partner A Odd Minutes, Partner B Even Minutes
5 Deadlifts *Increase the load at each increment below*
Partner A Even Minutes, Partner B Odd Minutes
10 Pistol Squats

*0:00-4:00 (315#/215#)
4:00-8:00 (335#/225#)
8:00-12:00 (355#245#)

OTMEM for 12 minutes
Partner A Odd Minutes, Partner B Even Minutes
8 Strict HSPU
Partner A Even Minutes, Partner B Odd Minutes
45 Sec. Max Calorie Row


Free intro WOD at 10am

Skill: Sumo Deadlift High Pull

WOD:

400m Run

21 Sumo Deadlift High Pulls (45#)

21 Air Squat

15 Sumo Deadlift High Pulls

15 Air Squat

9 Sumo Deadlift High Pulls

9 Air Squat

400m Run

-For Time-

 

This Is The Average Man's Body

The 1 Kilo Rule: Set Yourself Up For Success

Everything You Need To Know About Speed Training

5 Myths About Halloween


Upcoming Events at CFMG

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

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).

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!

HALLOWEEN COSTUME WOD DAY!

Come to your regular scheduled class in costume (optional, of course)

SWOD: 3 Position Snatches x 5 Sets

High Hang Power Snatch, Hang Power Snatch, Squat Snatch

WOD:

-5 Rounds for Time-

3 OHS (135#/95#)

2 Rounds of “Cindy”

(1 Round of "Cindy" = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats)

1 Rope Climb


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Should You Go Paleo?

Paleo Halloween Recipes

T-Pain Tiny Desk Concert

 

Upcoming Events at CFMG

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

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).

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!

Mobility:

A1) Overhead Stretch, External Rotation Bias with Band

1 Minute/Arm x 2 Sets

A2) Shoulder Capsule Mobilization with KB

1 Minute/Arm x 2 Sets

WOD:

Handstand Walk (Sub = 60 Seconds Handstand Hold)

10 Toes-to-Bar

12 KB Swings (53#/35#)

200m Run

-AMRAP in 13 Minutes-


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How Your Primal Connection To Water Runs Deeper Than Thirst

Curiosity: It Helps Us Learn, But Why?

A Weightlifting Etiquette Handbook For CrossFitters


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

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 12 of 174

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