A+ R A-

W.O.D.

Gym Closed Today

No 6pm or 7pm Classes, Endurance, or Yoga Tonight

WOD:

AMRAP in 8 Minutes

4 Power Cleans (135#/95#)

4 Burpees

4 Pistols

-2 Minutes Rest-

AMRAP in 8 Minutes

6 Front Squats (135#/95#)

3 CTB Pull-Ups

9 Toes-to-Bar

-2 Minutes Rest-

AMRAP in 8 Minutes

200m Run

5 Shoulder to Overhead (135#/95#)

10 KB Swings (53#/35#)

 

Science Proves That Sleeping With Someone Else Is Good For Your Health

Killer Whales Can Learn To Speak Dolphin

The Evolutionary Reason We Love Sitting By A Crackling Fire

Nomtastic Paleo Thanksgiving


We are running a Black Friday Special. This deal will run from Friday Nov. 28 - Sunday Nov. 30. Current members can add three months to their membership and save $125. New members can join us for three months for only $350 and receive a free foundations course. That's a savings of $150. Give the gift of fitness this holiday season or just take advantage of a great deal!

Upcoming Events at CFMG

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


The Party Spark photo booth pictures from our CFMG 5 Year Anniversary Party are in! Visit this link to check them out!


SWOD: Build up to a 1RM Snatch

WOD:

10-20-30-40

Sit-Ups

40-30-20-10

Push-Ups

-For Time-


Whey Protein Vs. Casein Protein: Which Is Best For What?

Missing Snatches Behind: Diagnosis & Correction

Farming Could Save Veterans, And Vice Versa


We are running a Black Friday Special. This deal will run from Friday Nov. 28 - Sunday Nov. 30. Current members can add three months to their membership and save $125. New members can join us for three months for only $350 and receive a free foundations course. That's a savings of $150. Give the gift of fitness this holiday season or just take advantage of a great deal!

Upcoming Events at CFMG

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


SWOD: Build up to a 1RM Squat Clean

A1) Ring Rows 15/15/15/15

A2) L-sits, max hold x 4 sets

 

Trigger Points And Weightlifting: Sternocleidomastoids

How To Avoid The Void Of Holiday Overeating

It's Not CrossFit...

Upcoming Events at CFMG

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


FREE Yoga at 8am

Open Gym

9am-12pm


5 Year Anniversary WOD! 9am class only

 

In teams of 2:

-5 Rounds For Time-

10 Hang Cleans (135#/95#)

15 Burpees

9 Bar Muscle-Ups (sub = 9 strict pull-ups)

One partner works at a time until both partners have finished 5 rounds each.

 

Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at 6pm at CFMG! Our theme for the evening is: Prom 2014: Come As You Were! We will provide dinner catered by Pete's Paleo, drinks/cocktails, a classic prom photo backdrop, and some other fun activities to enjoy.  

Suggested Attire: Feel free to be creative in your attire, taking care to highlight your Nanos. Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Gents, a jacket's good, but a tux certainly wouldn't count against you. If it happens to be sky blue with a cummerbund... well then all the better! 

Guest Policy: All CrossFitters are welcome! You're also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to the Facebook invitation (for our planning purposes).


SWOD:

A1) Strict Press 3/3/3/3

A2) Weighted Bar Dips 10/10/10/10

WOD:

“Karen”

150 Wall Balls (20#/14#)

-For Time-


How Medical Care Is Being Corrupted

Grindin' Out Wall Balls

5 Tips For Women New To Lifting

Paleo Magazine's 2014 AIP Thanksgiving Meal Plan


Upcoming Events at CFMG

Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering a Women's Zip Up, Men's Zip Up, and Unisex Pullover Hoody.  Click on the link at the top of each page to view the sweatshirt and color options, and sign your name, size, and color in the Google Doc form to secure your order.

Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at 6pm at CFMG! Our theme for the evening is: Prom 2014: Come As You Were! We will provide dinner catered by Pete's Paleo, drinks/cocktails, a classic prom photo backdrop, and some other fun activities to enjoy.  

Suggested Attire: Feel free to be creative in your attire, taking care to highlight your Nanos. Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Gents, a jacket's good, but a tux certainly wouldn't count against you. If it happens to be sky blue with a cummerbund... well then all the better! 

Guest Policy: All CrossFitters are welcome! You're also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to the Facebook invitation (for our planning purposes).

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


SWOD:

Squat Snatch, build up to a 3RM (you do not have to “touch and go” this week)

A1) Sled Drags x 4 sets

A2) Barbell Romanian Deadlifts 5/5/5/5

Dim lights Embed Embed this video on your site

Thanksgiving Recipes Across The United States

US Army Applies CrossFit To Prevent Injuries

4 Things You Don't Know You're Doing That Sabotage Your Performance

 

Upcoming Events at CFMG

Do you want a CFMG Hoody? Click HERE to pre-order yours today! We will be offering a Women's Zip Up, Men's Zip Up, and Unisex Pullover Hoody.  Click on the link at the top of each page to view the sweatshirt and color options, and sign your name, size, and color in the Google Doc form to secure your order.

Don't miss the CrossFit Mission Gorge's 5 Year Anniversary Party on Saturday, November 22nd at 6pm at CFMG! Our theme for the evening is: Prom 2014: Come As You Were! We will provide dinner catered by Pete's Paleo, drinks/cocktails, a classic prom photo backdrop, and some other fun activities to enjoy.  

Suggested Attire: Feel free to be creative in your attire, taking care to highlight your Nanos. Dress to the theme: if you have your high school prom dress hiding away in a closet, break it out! Satin, ruffles, lace, and tulle are GO. Gents, a jacket's good, but a tux certainly wouldn't count against you. If it happens to be sky blue with a cummerbund... well then all the better! 

Guest Policy: All CrossFitters are welcome! You're also more than welcome to invite a non-CrossFit date. We ask that all guests RSVP to the Facebook invitation (for our planning purposes).

Thanksgiving Hours: Wednesday, November 26th no 6 & 7pm class; Thursday, November 27th, Gym Closed; Friday, November 28th, Open Gym 9am-12pm

The next CFMG 101 Session will be on Sunday, December 14th from 10:30am-12:30pm. The focus of the session will be: "The Muscle Up and Targeting your Weaknesses." There are only 15 spots available, so sign up via Mind Body today!

Join us for the 3rd Annual CFMG Ugly Sweater Holiday WOD and Paleo Potluck on Saturday, December 20th at 9am.  Please wear your most festive holiday attire--family and friends are welcome! We will WOD at 9:30am and enjoy a Paleo Potluck afterwards.  Please RSVP and post what dish you plan on bringing on our Facebook Event Page.

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%

This referral program will run from now until the end of the year. We will apply your discount towards your next month's (or, for paid in full membership, next year's) dues. If you know someone who has been wanting to join a CrossFit Affiliate, this is a perfect opportunity!


 

Page 9 of 173

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