A+ R A-

W.O.D.

 

Open Gym

9am-12pm


Is Sugar More Addictive Than Cocaine?

Want to Fall Asleep Faster? Don't Use An iPad Before Bed

When Humans Quit Hunting And Gathering, Their Bones Got Wimpy



CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%



Open Gym

9am-12pm



How Dire Warnings Against Infant Bed-Sharing Backfired

How Happiness Makes You Healthy

7 Psychology Tricks To Make Your Resolutions Stick

Programming Jumps For More Powerful Legs


CFMG Holiday Hours:

Wednesday, December 31st: Open Gym 9am-12pm

Thursday, January 1st: Open Gym 9am-12pm


CrossFit Mission Gorge Target Programming

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%



 

SWOD:

Front Squat: Build up to a 3 rep max

Back Squat: 3/3/3/3

WOD:

OTMEM for 10 Minutes

5 Thrusters (135#/95#)

10 Hand Release Push-Ups

 

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Reset Your Mobility With These 3 Essential Movement Patterns

Everything You Need to Know About Supersets for Hypertrophy

 

CFMG Holiday Hours:

Tuesday, December 30th: No 6pm, 7pm Classes

Wednesday, December 31st: Open Gym 9am-12pm

Thursday, January 1st: Open Gym 9am-12pm

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%



Skill: Muscle-ups: We will practice the muscle-up progression. Those of you who have kipping muscle-ups, will work on strict muscle-ups, 5 sets of 2-5 reps.

WOD:

4 Ring Muscle-ups (Sub = 10 Pull-Ups)

6 Power Cleans (155#/105#)

8 Lateral Burpees over Barbell

200m Run

-5 Rounds for Time-

 

Dim lights Embed Embed this video on your site

 

U.S. Army General Applies CrossFit to Prevent Injuries

 

CFMG Holiday Hours:

Tuesday, December 30th: No 6pm, 7pm Classes

Wednesday, December 31st: Open Gym 9am-12pm

Thursday, January 1st: Open Gym 9am-12pm

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%



Skill: Muscle-ups: We will practice the muscle-up progression. Those of you who have kipping muscle-ups, will work on strict muscle-ups, 5 sets of 2-5 reps.

WOD:

4 Ring Muscle-ups (Sub = 10 Pull-Ups)

6 Power Cleans (155#/105#)

8 Lateral Burpees over Barbell

200m Run

-5 Rounds for Time-


Virtuosity: Learning to Fail

Reset Your Mobility With These 3 Essential Movement Patterns

5 Reasons To Choose Early Morning Workouts


CFMG Holiday Hours:

Tuesday, December 23rd: No 6pm, 7pm Classes

Wednesday, December 24th: Open Gym 9am-12pm

Thursday, December 25th: Gym Closed

Friday, December 26th: Open Gym 9am-12pm

Wednesday, December 30th: No 6pm, 7pm Classes

Thursday, December 31st: Open Gym 9am-12pm

Friday, January 1st: Gym Closed

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" will be available to everyone beginning next week, 12/21. If you are interested or have any questions, please contact Coach Ian or Coach Betsy.

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

Open Gym 0900-Noon

Main Site WOD 12/6/14:

20 Minute AMRAP

10 Chest-to-Bar Pull-ups

20 Back Squats (95#)

30 Double Unders


Free Beginner Class at 10 am

Skill: Front Squat

WOD:

5 Front Squats (45#)

10 Push-Ups

15 Air Squats

200m Run

-AMRAP in 12 Minutes-

 

CFMG Holiday Hours:

Tuesday, December 30th: No 6pm, 7pm Classes

Wednesday, December 31st: Open Gym 9am-12pm

Thursday, January 1st: Open Gym 9am-12pm

Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit Mission Gorge and receive an extra month #FREE on us! Wait, it gets better. New members will receive their Foundations course for FREE ($100 savings). Current members who take advantage of this deal will receive FREE access to our new programming service, "CFMG Target Programming" ($50 savings). "CFMG Target Programming" is available in order to give athletes specific programming and guidance on one movement of choice. Athletes will receive programming with specific exercises, sets, reps, and progressions to follow, as well as coaching feedback and communication. Best of all, this program works with you in scaling up as your movement becomes stronger, until you reach your goal. Don't miss out on your chance to save money and receive additional benefits within your membership.

"CFMG Target Programming" is currently available for all members. If you are interested or have any questions, please contact us: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

CFMG's New Referral Program

# of referrals per month % discount for monthly membership % discount for paid in full membership

1 person

25% 15%
2 people 50% 30%
3 people 75% 45%
4 people 100% 60%

Open Gym

9am-Noon

Page 9 of 178

Latest W.O.D.

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03/06/2015

"Friday Night Lights" is tonight at 4pm. Stay to compete and cheer on your fellow athletes! Strength: A1) Barbell Glute Bridges 10/10/10/10 A2) Weighted Sit-Ups 10/10/10/10 WOD: 10 down to 1 of: KB Swing (70#/53) KB Goblet Squat (70#/53#) Muscle Ups (Sub=Ring Rows) {youtube}q3NLEpCF4-g{/youtube} Your Grandparents Spent More Of Their Money On Food Than You Do Don't Like Brussels...

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SWOD: Speed Deadlifts 5/5/5/5/5 Skill WOD: 15 Minutes Not for Rounds of: 5 (each arm) KB Windmills 10 Dumbbell Bench Presses 20 Wall Ball Shots Go as heavy as you can, keeping each set unbroken.  For the wall balls, try using a heavier ball, higher target, or unbroken sets. {youtube}icNOo-o7fZQ{/youtube} Core Concepts Dishonesty In The CrossFit Open:...

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03/04/2015

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SWOD: 2 Power Cleans + 1 Jerk -Rest 2 Minutes- 1 Power Clean + 2 Jerks -3 Sets- WOD: 10 Minute AMRAP 3 Wall Walks 6 Thrusters (95#/65#) 9 Pull-Ups Finisher: 50 Hollow Rocks   {youtube}NZGBjWRwEP0{/youtube} Depth Jump To Greater Heights Weightlifting Competition Preparation: Don't Forget The Details How To Build A Better Butt Week #2 of the 2015 CrossFit Open Our Friday Night...

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03/03/2015

03/03/2015

  SWOD: Back Squat, 1 Rep Max WOD: Buy In: 500M Row 10 Overhead Squats (115#/85#) 20 Double Unders -4 Rounds for Time- 10 Short Daily Drills To Combat Back Pain How To Find A Weightlifting Coach Dieting Can Make You Lose Your Mind Week #2 of the 2015 CrossFit Open Our Friday Night Lights Series continues this week with...

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3/2/2015

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WOD: -6 Rounds For Time- 7 Hang Power Cleans (135#/95#) 9 Handstand Push-ups 11 KB Swings (70#/53#) 200m Run Finisher: 20 Seconds of Flutter Kicks 10 Second plank -8 rounds- Full Effort Expected on 15.1 and 15.1a That's the Open I Know Upper Body Strength for Weightlifting Team CFMG CrossFit Open Profile Week #2 of the 2015 CrossFit Open Our Friday...

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03/01/2015

03/01/2015

FREE Yoga for CFMG Members: 8am-9am Open Gym: 9am-Noon Competitor Training: 9:30am-11:00am

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02/28/2015

02/28/2015

WOD: -3 Rounds for Time- 800m Run 12 Barbell Overhead Lunges (135#/95#) 15 Ab Mat Sit-ups Finisher: GHD Back Extensions 10/10/10/10   Free Beginner WOD at 10am Skill: Deadlift WOD: 10 Deadlifts (75#) 10 Sit-Ups 10 Box Step Overs (20”) Simple Tips To Improve Essential Natural Hip Function Change Of Pace, Let's Do Some Jerks Stretch For Back Relief   Are you...

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02/27/2015

02/27/2015

Friday Night Lights starts tonight at 4pm. Cookout/potluck to follow! Mobility: A1) Shoulder Distraction, 1 min each arm x 2 sets A2) Olympic Wall Squat, Accumulate 2 min x 2 sets WOD: AMRAP in 13 Minutes 5 Toes-to-Bar 10 Push-Ups 15 Air Squats 200m Run Finisher: Weighted Plank Holds, 45-60 sec x 4 sets 5 Ways To...

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02/26/2015

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  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. Skill WOD: 12 Strict Ring Dips 8 Alternating Leg Pistols w/ KB (35#/18#) 6 Strict HSPU 30 Double Unders -4 rounds NOT FOR TIME,...

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02/25/2015

{youtube}IJqsiulvUL0{/youtube} Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Back Squat 5/5/3/3/3 WOD: OTMEM for 10 Minutes Odd Minutes: 6 Box Jumps (30”/24”) | 6 KB Swings (70#/53#) Even...

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02/24/2015

02/24/2015

  Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More information below. SWOD: Squat Snatch, work up to a 1 rep max. A1) GHD Sit-Ups 12/12/12/12 A2) Romanian Deadlifts 6/6/6/6   Overtraining: The Difference...

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2/23/2015

Our Friday Night Lights Series kicks off this Friday! All are welcome! Bring your family and friends to watch you crush the first Open WOD. Stay afterwards for a potluck/cookout! More info. below. Skill: Kipping pull-ups progression and practice WOD: 12 Pull-ups 8 Front Squats (155#/105#) 10 Burpees over barbell 200m Run -5 Rounds for...

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