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Hanging Power Snatch



8 Burpees

16 Plate Push Press (#45/#25)

24 Double Unders

4 Rounds

*Do not drop plate from overhead**

Just Eat Grass-Fed

Interview with Zach Forest

Check out the Article Below about CFMG's Endurance Program



CrossFit Mission Gorge Endurance Team- Why and What

CFE at Mission Gorge is expanding to two nights a week.  We are going to hold class on Tuesday and Thursday evening at 6 pm!

Our CrossFit Endurance program is designed to help you perform better in your next race.  Our training is a non-traditional approach to endurance-based training.  Our programming will consist of the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition and athletic training protocols.

We will combine strength and conditioning into our endurance program to ensure proper satiability, balance and recovery.  Our passion is endurance sports and our goal is to guide you to a better time with safe and efficient technique.   These techniques are not for everyone.  If you are not willing to grow physically and mentally to reach your full potential, this is not the right program for you.

The traditional approach to running or training for a marathon revolves around long slow distances that are pre-programmed.  We focus on eliminating volume training while increasing intensity.  This increased intensity is an extremely important piece to the puzzle that many endurance athletes are missing out on.  It is not easy and requires you to give it your all every time.  However, CrossFit Endurance programming, like CrossFit itself, starts with technique, then adds intensity and volume only after the technique is sound.  We spend time each week focusing on your foot strike, hip position, core involvement, lean, and wasted movement to help you become more efficient and avoid nagging runner injuries.

Another important aspect is to combine speed and power, which are critical components to success in the endurance world.  Our approach has been proven to increase performance while decreasing recovery time, reduce injury, promote preservation of lean tissue and create more sustainable performance.

To get more specific, traditional long-slow-distance athletes who want to train with CrossFit Endurance need to re-train their way of thinking, and adjust both programs into their training schedule to optimize success.  The first way athletes accomplish this is through eliminating the long slow distance training.  If one truly enjoys running distance, and has the desire to include it into his/her training, the results of the programming will be affected, and it is not truly CFE.  Others may have concerns with not running 13.1 miles in training before running the same distance in a race, but we suggest that before you make judgments and doubt the training, try it!  If an athlete is pushing his/her limits on 5ks and 10ks, breaking personal records and getting stronger, we promise that you will not have an issue running 13.1 miles or 26 miles and 385 yards.

This program is about you, and our goal is to inspire, lead and educate with care, sincerity and a relentless motivation to finally get you where you want to go.

Below are a few success stories that people have received with the CrossFit Training methodology, and we encourage you to look them over and do your own research, as well.


“I know that my opinion will garner criticism from the multi-sport world, and that’s okay. But I challenge those who are skeptical, or believe they “know better” to get over themselves and make an effort to learn about CFE and CF.”


“After running a few marathon-plus distance events, I've really bought into the idea that you don't need to put in high mileage to run high mileage races.  But that doesn't mean I don't miss LSD-style running.  Occasionally it's nice to go out and put in some miles.  Again, you can get burnt out doing everything at full blast.  You need to stop and smell the roses once and a while.”


A resource chock-full of people talking about the amazing benefits CFE has given them.


“I was running 3-5 miles at a slow pace.... until I picked up CrossFit Endurance...I crossed the finish line in 4 hours, 12 minutes, and 38 seconds. A full half hour faster than last time. To say I owe this improvement entirely to

CFE training is in no way an overstatement.”

By: Betsy Woods and Geo Rockwell

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10 Box Jumps (24'/20')

15 Pull ups

Rest 2 Min

12 Deadlifts (225#/135#)

400 M Run

4 Rounds

One of these is correct...do you know which one?

Fight for Form

Mark's Daily Apple on Vegetables

So Cal Regionals coming up soon! Here is a preview of the partner deadlift.


WOD- Bear Complex

5 rounds for Max Weight

Rest 2-3 Minutes between rounds

7x through the sequence below =1 round, rest anywhere but the floor


1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Shoulder to Overhead

Score = Heaviest Load

Your goal here is to increase the weight with each round. Work up to a max set.

Chasing the Champ

Oven Baked Sweet Potato Fries

CFMG's CrossFit Endurance Class meets tonight from 6pm-7pm, and then again on Thursday from 6pm-7pm. More info HERE.

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A1) OHS 6/6/5/5/5

A2) Plank hold 30 seconds x 4


6 Burpees

9 Sit ups

12 Goblet Lunges (53#/35#) (6 per leg)

7 Rounds

CrossFit Nutrition 101 Today at 430 : Get all the info you need to get the results you want. $45 reserves your spot in Coach Dawn's Class. Recommend for all members who haven't taken it yet!

"It's Just a Soft Drink"

Mental Toughness with OPT

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Anthony C. at the Frog Man Competition

Partner WOD

One partner holds the top of the Deadlift (135#/95#) while the other works

5 Pull ups

10 Push ups

15 Air squats

AMRAP in 15 Min

(only count complete rounds, you can switch places whenever you want)


Rest 2 Min

50 KB Swings (53#/35#) (One Person working)

Run 800 M (team must run together)

2 Rounds

15 Min Cap

**If there is a team of 3 directions will be on the whiteboard**

Regional Show Update

Brussels Sprout Chips



Just a reminder, the CFMG Oly Club will now meet from Noon-2pm

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AMRAP in 6 min

3 Hang Cleans (225#/135#)

12 Burpees

Rest 3 min

800m run

100 Air Squats

-For time-

FREE Beginner WOD at 10am

8 Burpees

10 Static Lunges

12 Sit-ups

200m run

-AMRAP in 10 min-

Attentions new members, The Saturday Foundations session happens today between 11am-1pm with Coach Ian

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15 min. skill practice:

-Kipping pull-ups/butterfly pull-ups

-HSPU Progressions (Use a spotter)

-Ring dips

*If you can do all of these, pick one and do a few sets of 10-15 reps.


Push/split jerk 2/2/1/1/1....

You'll have 20 minutes to reach a 1 rep. max. (1RM)


Max. kipping pull-ups in 1 min

rest 1 min

Max. Push-ups in 1 min

Rest 1 min

Max. Sit-ups in 1 min

Score = total reps for all three movements

The Whole9 Five Movements Series Part 1 and Part 2

15 Big Little Things You Can Do in 15 Minutes

Pelvic Thrusting Cats

Page 117 of 165

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