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10/29/2013

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. Please remember that your coaches are reading these to find ways they can coach you better.  Constructive input is always appreciated!

We will keep these surveys up for another week to get as much feedback as possible.  Thanks!

Coach Ian

Coach Tami

Coach Betsy

Coach Lindsay

Coach Kelly

Coach James

Coach Hunter

 

Skill: Muscle-up practice and progressions


Static hold on rings and dips

Pull to rings, pull through rings, and dip up


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Muscle-up skill WOD (if you can do MUs)

OTMEM for 6 min

5 Unbroken muscle-ups

WOD:

“The Chief”

3 Power Cleans (135#)

6 Push-ups

9 Air squats

AMRAP in 3 min


Rest 1 min


Repeat for 5 cycles

 

 

CFMG Pumpkin Carving Contest!


Be as creative as you wish! Extra points awarded for CrossFit or CrossFit Mission Gorge-themed pumpkins.

Submit your photo on Instagram and tag #crossfitmissiongorge and #CFMGPumpkin and the winner will be picked on Friday, November 1st, 2013.  Winner receives one free month at CFMG, plus one free month for a friend (who is not a current member at CFMG).  May the best carver win!




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