A+ R A-

W.O.D.

Gym Closed

Merry Christmas!

Open Gym

9am-Noon

SWOD:

A1) Split Jerk 5/5/5/5

A2) Weighted Push-Ups 12/12/10/10

 

WOD:

AMRAP in 6 Minutes

100m Row

5 Burpees Over Rower


-Rest 1 Minute-


AMRAP in 6 Minutes

100m Run

15 Air Squats

 

-Rest 1 Minute-


AMRAP in 6 Minutes

100 Double Unders (Sub = 150 Single Unders)

20 Toes-to-Bar


Top 5 Assistance Exercises For The Jerk

A Step-By-Step Guide To A Perfect Jerk

Who Makes The Cut? The CrossFit Games


CFMG Holiday Hours:

Tuesday, December 23rd: No 6pm, 7pm Classes

Wednesday, December 24th: Open Gym 9am-12pm

Thursday, December 25th: Gym Closed

Friday, December 26th: Open Gym 9am-12pm

Wednesday, December 30th: No 6pm, 7pm Classes

Thursday, December 31st: Open Gym 9am-12pm

Friday, January 1st: Gym Closed

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.

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%

Please join us TONIGHT at 8pm for Yoga at CFMG.  It's FREE for all members!

(Class regularly occurs on Wednesdays at 8pm, but we will be holding it tonight due to the Christmas Holiday)

Bring a mat!

SWOD:

Front Squat: Build up to a 5RM

Back Squat: 5/5/5/5 (3 second pause at bottom)

WOD:

EMOM for 10 Minutes

3 Deadlifts (You pick the weight)

2 Squat Cleans


Are You Vegetarian? It's Probably Just A Phase

Are Midwives Safer Than Doctors?

Conquer The Art Of The Freestanding Handstand

CrossFit Allows Ordinary People To Be Extraordinary


CFMG Holiday Hours:

Tuesday, December 23rd: No 6pm, 7pm Classes

Wednesday, December 24th: Open Gym 9am-12pm

Thursday, December 25th: Gym Closed

Friday, December 26th: Open Gym 9am-12pm

Wednesday, December 30th: No 6pm, 7pm Classes

Thursday, December 31st: Open Gym 9am-12pm

Friday, January 1st: Gym Closed

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.

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%

CFMG Yoga 8am

(Bring a mat!)

 

Open Gym 9am-12pm

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 2 team members simultaneously complete "Couplet #2." Partner A completes 12 and 12 reps while Partner B rests, then they switch.  Then Partner A completes 9 and 9 reps while partner B rests, then they switch.  Then, Partner A completes 6 and 6 reps while Partner B rests, then they switch. If one team is finished with a couplet before the other, they must hold an active squat, back to back, until the other team finishes their couplet. Then, teams switch and complete the next couplet in the same manner before moving onto the "cash out" as a team of 4.

Couplet 1

12-9-6

Hang Clean and Jerk (135#/95#)

Burpees over Barbell

Couplet 2

12-9-6

Power Snatch (135#/95#)

Handstand Push Up

Team of 4 Cash Out:

90 Box Jumps (30"/24″)

90 Chest to Bar Pull-Ups

 

Coconut Milk Hot Chocolate

10 Big Ideas That Could Change Your Life Forever

A New Kind of Resolution for 2015

CFMG Holiday Hours:

Tuesday, December 23rd: No 6pm, 7pm Classes

Wednesday, December 24th: Open Gym 9am-12pm

Thursday, December 25th: Gym Closed

Friday, December 26th: Open Gym 9am-12pm

Wednesday, December 30th: No 6pm, 7pm Classes

Thursday, December 31st: Open Gym 9am-12pm

Friday, January 1st: Gym Closed

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.

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%

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

Dim lights Embed Embed this video on your site

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! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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%

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 Lunges (135#/95#)

8 Ring Dips

8 Burpees

-12 Minute AMRAP-


New Study Reveals Most Influential Languages

Rossfit

7 Habits of Successful CrossFit Athletes

When You Burn Off That Fat, Where Does It Go?


Happy December! Do you know someone who has been wanting to try CrossFit? Sure you do! Every Wednesday in December is Bring-A-Friend to the Gym Day! This is a chance for your friends, or family, to visit CFMG for FREE and try a beginner friendly workout.

Upcoming Events at CFMG

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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%

Page 13 of 181

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