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5/15/2014

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!

SWOD:

Power Snatch 3/3/3/3/3

A1) Snatch Balance 5/5/5/5

A2) Box Jump from a Seated Position 3 reps x 4 sets

 

FREE Movement RX mobility workshop at CrossFit Mission Gorge next Thursday, May 22nd at 7pm.

More details HERE.


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!


 

Building Overhead Dynamic Stability For The Tactical Athlete

Ice Age Melting: Rice May No Longer Be The Treatment Of Choice For Injuries

Does Skinny Equal Healthy?

The Problem With Exercise Science

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8/1/2015

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08/01/2015

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SWOD: Deadlift 3/3/3/3/3   WOD: "The Triangle Couplet" 15-10-6 Thrusters (165#/115#) Bar Muscle Ups -For Time-   Free Beginner WOD at 10am Skill: Thruster WOD: 15-10-6 Thrusters Burpees -For Time- * 200m run in-between each round      

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07/31/2015

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SWOD: A1) Bench Press 5/5/5/5/5   A2) Dumbbell Rows 8/8/8/8/8   B1) GHD Sit-Ups 15/15/15/15   B2) Plank 1:00 x 4 Sets   The Big Problem With BMI A Squatting Double Standard: Is The Butt Wink OK In Pistols? Your Phone Is Helping And Hurting Your Weightlifting Technique

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07/30/2015

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07/29/2015

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Hero WOD: "Bradshaw" 10 Rounds for Time of: 3 Handstand Push-Ups 6 Deadlifts (225#) 12 Pull-Ups 24 Double Unders   U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June...

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07/28/2015

07/28/2015

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7/27/2015

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SWOD: Overhead Squats: 3/3/3/3/3   WOD: "Amanda" 9-7-5 Muscle-Ups (Sub = x 2 in pull-ups) Squat Snatch (135#/95#) -For Time-   Tribute to Amanda Miller Weight of the World's Fittest How To Keep The PRs Rolling

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7/26/2015

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  Open Gym 9 AM - Noon Competitor Workout 9:30 AM

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7/25/2015

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6/24/2015

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Normal Schedule today!   SWOD: Push-jerk (pause in dip) 4/4/4/4/4 WOD: 1 Min KB Swings (53#/35#) 1 Min Sit-ups 1 Min Box Jumps (24"/20") 1 Min Rest -4 rounds for total reps- GPP in the Modern World Trying to Keep Your Data Safe?

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7/23/2015

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Open Gym Hours 6:30 AM-10:30 AM 4 PM-7 PM Back to normal schedule on Friday. :) SWOD: Sumo Deadlift 5/5/3/3/3 WOD: 10 Ground to overhead (95#) 200m Run -3 rounds for time- Rest 5 min 20 Air squats 10 Burpees -5 rounds for time-

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