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10/25/2013

CrossFit Mission Gorge Membership change: We will no longer offer the 10 class punch card, and the paid in full memberships will not be eligible for another discount (military/LEO/student, etc.). Current members on these plans will be grandfathered in, but new members will not be eligible. Thanks for understanding!

 

Occasionally, we like to get feedback on our coaching from our community. Please select the coach or coaches you have worked with and let us know how we are doing. It helps us coach you better! Thanks!

Coach Ian

Coach Tami

Coach Betsy

Coach Lindsay

Coach Kelly

Coach James

Coach Hunter

 

Mobility:

A1) Racked position mob. drill 1 min each arm x 2 sets

A2) Shoulder distraction drill 1 min each arm x 2 sets


WOD:

2 Strict press (135#/95#)

2 Strict pull-ups

200m run

4 Push press

4 Kipping pull-ups

200m run

-4 Rounds for time-


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How To Stop Overeating In Seconds


Please sign up for the CFMG Nutrition Course on Thursday, November 14th, 2013 from 7-9pm with Coach Dawn Fletcher.  Cost is $40/person or $70/couple, and payable by cash or check. Sign up at the front desk!


New Referral Program: Refer a friend between now and the end of the year, and when they sign up, you will both receive 15% off your dues for three months. This does not include Class Card memberships, and cannot be used in conjunction with the family/LEO/Military/Student discount.


Free Yoga class at CFMG takes place every Wednesday at 8 pm.  Bring your mat!

Latest W.O.D.

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03/27/2015

03/27/2015

Modified Hours: There will be no 11 AM class or Foundations this Saturday (3/28) Our next Foundations Class will be on Monday, Tuesday, and Wednesday (April 27-29th) from 6-7pm OR Saturday, May 2nd from 11-1pm. Skill: Correct Drive and Catch Technique WOD: 1 Min Row for Calories 1 Min Push-Press (75#/45#) 1 Min Alternating...

ian - avatar ian 25 Mar 2015 Hits:16 W.O.D.

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03/26/2015

03/26/2015

Skill: Muscle-Ups and Pull-Ups WOD: 5 Strict Muscle-Ups -or- 10 Pull-Ups 10 Box Jumps (30”/24”) 10 Squat Cleans (135#/95#) 400m Run -3 Rounds for Time-   Week #5 of the 2015 CrossFit Open Our Friday Night Lights Series comes to a close this week with workout 15.5. We have been blown away by how well everyone has performed...

ian - avatar ian 25 Mar 2015 Hits:50 W.O.D.

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03/25/2015

03/25/2015

Mobility: A1) Bottom Up Hip Mobility, 1 Min Each Leg x 2 sets A2) Foam Roll/La Crosse Ball Posterior Chain for 2 Min x 2 Sets {youtube}EvkKkCYzm2A{/youtube} WOD: 1 Deadlift (315#/205#) 10 Double Unders (Sub=x 2) 2 Deadlifts 20 Double Unders 3 Deadlifts 30 Double Unders 4 Deadlifts 40 Double Unders 5 Deadlifts 50 Double Unders 800m Run 5 Deadlifts 50 Double Unders 4 Deadlifts 40 Double...

ian - avatar ian 24 Mar 2015 Hits:53 W.O.D.

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03/24/2015

03/24/2015

WOD: AMRAP in 8 Minutes 200m Row 25 Push-Ups Rest 3 Minutes AMRAP in 8 Minutes 5 Front Squats (205#/155#) 10 Pull-Ups Rest 3 Minutes AMRAP in 8 Minutes 4 Rope Climbs 30 Sit-Ups Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we...

ian - avatar ian 23 Mar 2015 Hits:79 W.O.D.

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3/22/2015

3/22/2015

  SWOD: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Snatch Deadlift x 5 sets WOD: -4 sets, rest 1 min between sets- AMRAP in 3 min 4 KB Sumo Deadlift High Pulls (70#/53#) 12 Burpees   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either...

ian - avatar ian 22 Mar 2015 Hits:103 W.O.D.

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03/22/2015

Open Gym 9AM-Noon Competitor Training 9:30AM-11:00AM

ian - avatar ian 19 Mar 2015 Hits:38 W.O.D.

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03/21/2015

03/21/2015

SWOD: Back Squat 5/4/4/3/3 WOD: 21-15-9 C2 Row for Cals Push Press (155#/115#)   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for our ever-famous CFMG FlexFit...

ian - avatar ian 19 Mar 2015 Hits:83 W.O.D.

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3/20/2015

3/20/2015

SWOD: EMOM for 10 Minutes: Odd: 5 Weighted or Strict Bar Dips Even: 5 Deadlifts (225#/185#) Partner WOD: 5 Sets for Time: 600m Row 6 Power Snatches (135#/95#) 12 Burpee Box Step-Overs w/ KBs/DBs (35#/26#) *One partner completes full round while other partner rests*   Have you registered for the Rumble in Paradise yet? We encourage all of our...

ian - avatar ian 19 Mar 2015 Hits:93 W.O.D.

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03/19/2015

03/19/2015

Skillwork: Handstand Walk or Handstand Holds Skill WOD: 4 Rounds: 2 Muscle ups or 5 CTB Pull ups 15 Deficit push ups (45#/25#) 10 Plate Overhead Squats (45#/25#) Finisher: Max L-Sit Hold x 4 Sets Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner...

ian - avatar ian 18 Mar 2015 Hits:118 W.O.D.

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03/18/2015

03/18/2015

SWOD: Bench Press 5/5/5/5 {youtube}k3Mvyt4pBQQ{/youtube} WOD: 20 Minute AMRAP 5 Hang Squat Cleans (185#/115#) 10 V-Ups 100 Double Unders 400m Run Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories--we would love to have a strong showing for Team CFMG! Please place your pre-orders for...

ian - avatar ian 17 Mar 2015 Hits:133 W.O.D.

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03/17/2016

03/17/2016

Happy St. Patrick's Day! WOD: 3 Minute AMRAP 6 Thrusters (95#/65#) 4 Pull-Ups -4 Rounds- Rest 2 Minutes Between Rounds Score=Total Reps After Party: A1) Tempo Ring Dips (1 s. pause at bottom, 2 s. pause at extension) 10/10/10/10 A2) GHD Hip Extensions 10/10/10/10   Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register...

ian - avatar ian 16 Mar 2015 Hits:142 W.O.D.

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03/16/2015

03/16/2015

SWOD: 3 Deadlifts + 2 Hang Power Cleans + 2 Front Squat x 5 Sets WOD: -5 Rounds for time- 15 Kettlebell Swings (53#/35#) 15 Burpees Have you registered for the Rumble in Paradise yet? We encourage all of our members to either register for the Intermediate/Beginner or Advanced Categories, and we would love to have a...

ian - avatar ian 15 Mar 2015 Hits:134 W.O.D.

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