A+ R A-

10/26/2013

There will be no Free Beginner Class today.

WOD:

In teams of 4 (2 males/2 females)

10 minutes to build up to a 5RM deadlift (2 barbells per group)

Score =  combined total weight


Rest 4 min


Buy in: 200m fireman carry

Partner #1 400m run

Partner #2 Sled drags (180#/135#)

Partner #3 Row for calories

Partner #4 Max. burpees

AMRAP in 20 min


Partners will switch stations when the runner returns

Score = combined total of calorie and burpees


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


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.

Prev Next

05/23/2015

05/23/2015

WOD: AMRAP in 6 Minutes 1 Wall Ball Shot (20#/14#) 1 HSPU 1 Pull-Up 2 Wall Ball Shots (20#/14#) 2 HSPUs 2 Pull-Ups 3 Wall Ball Shots (20#/14#) 3 HSPUs 3 Pull-Ups Continue adding a rep after each round. -Rest 2 Minutes- AMRAP in 6 Minutes Max Distance Row -Rest 2 Minutes - AMRAP in 6 Minutes 7 Power Snatches (95#/65#) 7 Burpees Over barbell   Free Intro...

ian - avatar ian 21 May 2015 Hits:23 W.O.D.

Read more

05/22/2015

05/22/2015

Hatch Week #8 Day #2 Back Squat 5 @ 65% 5 @ 65% 5 @ 70% 5 @ 70% 5 @ 70% Front Squat 5 @ 60% 5 @ 60% 5 @ 60% 5 @ 60% WOD: For Time: 40 Double Unders 8 Hang Power Cleans (185#/115#) 30 Double Unders 8 Hang Power Cleans 20 Double Unders 8 Hang Power Cleans 10 Double Unders     Upcoming Events At CrossFit Mission Gorge CFMG will...

ian - avatar ian 21 May 2015 Hits:43 W.O.D.

Read more

05/21/2015

05/21/2015

Mobility/Stability: For quality, not quantity, weight, or time! A1) KB Windmills: 8/8/8/8 (per arm) A2) Ring Dips: 8/8/8/8 SWOD: Snatch Balance + OHS: 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 @ 80% (Bar should maintain a line over the base of support during each rep. Focus on control rather than speed.) Snatch with...

ian - avatar ian 20 May 2015 Hits:47 W.O.D.

Read more

05/20/2015

05/20/2015

WOD: "SWAT Qualifier" 1-Mile Run 20 Strict Pull-Ups 50 Ab-Mat Sit-Ups 50 Hand Release Push-Ups   -3:00 Rest-   For Time: 1 Rope Climb 100m Sled Drag (185#)     The Best Research On Body Fat, Losing Fat, And Eating Fat 15 Alternatives To Burpees For When You're Tired Of Doing Burpees Body Image And Bodyweight In Weightlifting Upcoming Events At CrossFit Mission Gorge CFMG will run our...

ian - avatar ian 19 May 2015 Hits:102 W.O.D.

Read more

05/19/2015

05/19/2015

SWOD: Hang Power Snatch 5 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85% Snatch-Grip Deadlift: 5 @ 85%, 5 @ 90%, 5 @ 95%, 5 @ 100%, 5 @ 100% WOD: 1:00 Row 1:00 Burpees Over Rower x 4 Sets (Score = Total Burpees) Built By The Iron How To Become Gluten Intolerant 5 Myths...

ian - avatar ian 18 May 2015 Hits:80 W.O.D.

Read more

05/18/2015

05/18/2015

Hatch Week #8 Day #1 Back Squat 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Front Squat 5 @ 60% 5 @ 65% 5 @ 65% 5 @ 65% WOD:20-16-10-6 Reps For Time:Box Jumps (24"/20")KB Swings (70#/53#)Alternating Leg PistolsShoulder To Overhead (115#/75#) Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday,...

ian - avatar ian 17 May 2015 Hits:97 W.O.D.

Read more

05/16/2015

05/16/2015

WOD: 2015 Regional Event 6 | The CrossFit Games 5 Rounds for Time: 25-Calorie Row 16 Chest to Bar Pull-Ups 9 Strict Deficit Handstand Push-Ups (16 Min. Cap)   Free Intro WOD at 10am Skill: Sumo Deadlift High Pull WOD: 6 Sumo Deadlift High Pulls (45#) 9 Push-ups 12 Kettlebell Swings (35#)   Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 15 May 2015 Hits:62 W.O.D.

Read more

05/15/2015

05/15/2015

Hatch Week #7 Day #2 Back Squat 4 @ 70% 4 @ 75% 4 @ 80% 4 @ 85% Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70%   WOD: -6 Minute AMRAP- 1 Box Jump (30”/24”) 1 Burpee 2 Box Jumps 2 Burpees 3 Box Jumps 3 Burpees... Continue adding one rep after each round. Fit it Forward, CFMG! In honor of the new referral...

ian - avatar ian 14 May 2015 Hits:57 W.O.D.

Read more

05/14/2015

05/14/2015

SWOD: Snatch w/ 3 Second Lift-Off 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% WOD: 2015 Regional Event 7 | The CrossFit Games 15 Muscle Ups 5 Rep Clean Ladder (M 205#-225#-245#-255#-265#) (F 135#-145#-155#-165#-175#) (6 Minute Cap) Fit it Forward, CFMG! In honor of the new referral program we will introduce next week,...

ian - avatar ian 13 May 2015 Hits:82 W.O.D.

Read more

05/13/2015

05/13/2015

Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, died in a training accident in Arizona, on Feb. 13. We're asking the CrossFit community to make donations to the "Thomas J. Valentine Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia...

ian - avatar ian 12 May 2015 Hits:103 W.O.D.

Read more

05/12/2015

05/12/2015

Fit it Forward, CFMG! In honor of the new referral program we will introduce next week, we want YOU to "Fit it Forward" by participating in a 5 day challenge, extending outside of our box. Tuesday, May 12th: Buy someone coffee. Wednesday, May 13th: Teach someone how to do a burpee. Thursday, May...

ian - avatar ian 11 May 2015 Hits:109 W.O.D.

Read more

05/11/2015

05/11/2015

SWOD: Push Press 5/5/4/4/3 WOD: 5 Rounds for Time: 15 KB Swings (70#) 15 Deficit Push-Ups (25# plates) 400m Run The Kettlebell Swing College For The Masses 2 Grain Free Breakfast Crepes Upcoming Events At CrossFit Mission Gorge CFMG will run our annual "Memorial Day Murph" WOD on Monday, May 25th, 2015 at 8am and 10am to honor a hero. We will...

ian - avatar ian 10 May 2015 Hits:115 W.O.D.

Read more