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5/13/2014

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!

Mobility: Shoulder distraction 1 min. each arm x 2 sets

Skill: Static handstand hold with shoulder taps. Work on getting as many shoulder taps as possible.  

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SWOD:

1 BTN Jerk | 3 OHS x 5 Sets

A1) Push-Ups, 5 Wide/5 Regular/5 Close x 4 Sets

A2) 1:00 Row, all out effort (for calories) x 4 Sets

 

Proper Pushup Technique

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