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Monthly Archives: December 2013

TUES & WED 12.31.13 & 01.01.14 Happy New Year!

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We wish you a healthy, happy 2014 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!

CFM is closed Tues & Wed.

We'll reopen again Thurs at 7a! Have a safe & happy New Year's Eve & Day!

Holiday Travel Workout

TUES:
5 rounds of max effort - handstand hold, then plank hold.
Score is total time in handstand & total time in plank hold.
Rest as needed.
Post score to comments.

WED:
10-9-8-7-6-5-4-3-2-1 -
Squats
Walking lunges (10 ea leg, then 9 ea leg, etc)

And coming Thursday

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

MON 12.30.13 Congrats on your first pull up Alyssa!

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cassieteaka's video on Instagram

Embed by embedinstagram.com

Congrats to Alyssa on getting her first strict pull up (and then 5 MORE!) back on 12/20

Today's schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

"DT" - 5 rounds of:
12 Deadlifts 1155/105#
9 Hang Power Cleans
6 Push Jerks
Use same bar for all lifts.

CLOSED TOMORROW & WED


And coming Thursday

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

Holiday Travel Workout

Tabata:
Do 8 rounds of each movement-
:20 work, :10 rest for max reps...
Squat
sit up
push up
mountain climber

FRI 12.27.13 CFM open 7-9a & 5-7p today

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imageCongrats to CFM alumni Amanda & Adam on getting engaged this week! Amanda will be back training with us next month, so congratulate the happy bride-to-be when you see her!

Today's schedule

7a: All Levels CrossFit - Tirzah
8a: Open Gym - Tirzah
5p: All Levels CrossFit & Open Gym- Amy
6p: All Levels CrossFit & Open Gym- Amy

Workout of the Day (WOD)

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

And coming tomorrow...

Dirty Girls Mash Up
Complete in teams of 2 (split the work however you choose)
"Fran":
21-15-9 reps of
Thrusters 95/65
Pull ups
THEN -
"Diane"
21-15-9 reps of
Deadlifts
Handstand Push ups
THEN -
"Grace"
30 Clean and Jerks 135/95

Holiday Travel Workout:

For time:
100 jumping jacks
75 air squats
50 push ups
25 burpees

THURS 12.26.13 Classes at 5&6p AND Open Gym 5-7p today

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imageDyer setting up for snatch. Thanks to Fin (@finnygo), our drop-in friend from Miami for capturing some cool pics while visiting!

Today's schedule

NO AM CLASSES
5p: All Levels CrossFit & Open Gym- Tirzah
6p: All Levels CrossFit & Open Gym- Tirzah

Workout of the Day (WOD)

A. Overhead Squat: 1-1-1 work ups
B. Snatch Balance: 1-1-1 work ups
C. Squat Snatch: 1-1-1 work ups
D. Tabata air squats & Tabata row

And coming tomorrow...

A. 10 min goat work
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts (60% of 1RM)
Burpee Box Jumps 24/20

Holiday Travel Workout

400m repeats:
5 rounds of - run 400m, then rest 2x as long as the work took (so if you run 400m in 1:30, rest 3:00, then run again).
Post total time to comments.


12.24.13 & 12.25.13 Merry Christmas!

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We're closed for Christmas Eve & Christmas Day

Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (below).

Thurs schedule change update

Since our coaches are still out of town for the holidays, we have to cancel the AM classes on Thurs, 12/26. The only classes Thursday will now be at 5 & 6pm (combined CF class as well as Open Gym)

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Snowman CrossFit

Holiday Travel Workouts

Tuesday
3-5 rounds for reps (you choose!):
1 minute max jumping lunges, 3 minutes stretch/rest
1 minute max lateral hops, 3 minutes stretch/rest
1 minute max sit-ups

Wednesday
12 Days of Christmas Bodyweight edition:
1 burpee
2 squats
3 push ups
4 sit ups
5 tuck jumps
6 mountain climbers
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees
12 lateral hops

Perform the workout like the song... 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

MON 12.23.13 CrossFit Love!

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imageCongrats to Stuart and his new fiancé Amber (top) & Liz and her new fiancé Justin!

Today's schedule

7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

A1. Strict Press: 3 at 70%, 3 at 80%, 3 at 90%
A2. Dips: 3 x 10 (1 min rest)
B. Open WOD 11.5: AS many rounds & reps as possible in 20 minutes:
5 Power Cleans 145/100#
10 Toes to Bar
15 Wall Balls 20/14#

And coming tomorrow…

MERRY CHRISTMAS EVE! CFM will be closed for the holidays 12/24 & 12/25.

Holiday travel workout

Bodyweight Fran:
21-15-9
Squats
Push ups

Advanced: do jump squats & plyo push ups


FRI 12.20.13 CFM Holiday Schedule

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CFM Holiday Schedule

In order to give our team a break over the holidays, we're running a limited schedule over the next two weeks.
Here's the schedule:
Sat, 12/21- Regular schedule - 9 10 11a CrossFit with Cassie
PLUS Open Gym with Lis at 12n
Sun, 12/22- Regular schedule - 12n CrossFit/1p Open Gym/6p Yoga
Mon, 12/23- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Tues, 12/24- Closed
Wed, 12/25- Closed
Thurs, 12/26- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Fri, 12/27- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Sat, 12/28- 10a CrossFit- Dirty Girls Mash-Up Team WOD
Sun, 12/29- 12n CrossFit- Hero WOD
Mon, 12/30- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Tues, 12/31- Closed
Wed, 1/1- Closed
Thurs, 1/2- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Fri, 1/3- 7a CrossFit/8a Open Gym/5p CrossFit & Open Gym (mixed)/6p CrossFit & Open Gym (mixed)
Sat, 1/4 RETURN TO REGULAR SCHEDULE (9 10 11a classes)

We'll also be emailing you these details today, and the schedule is updated online as well.
Don't forget to check the blog daily for a Holiday Travel Workout option as well.
No excuses for being lazy over the holidays! Be safe & we'll see you in 2014!!!

IMG_63442012 CFM holiday card throwback... watch the mail next week for the 2013 edition!

Today's schedule

6a: All Levels CrossFit- Cassie
7a: All Levels CrossFit- Cassie
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. "Annie":
For time:
50-40-30-20-10 reps -
Double unders
Sit ups
(Sub 3x singles for double unders, or 150-120-90-60-30)
B. 10 minutes of fatigued skill work: Now that you're tired after Annie, pick a skill to work on once you're nice and warm. Or spend the time stretching & rolling out after the workout.

And coming tomorrow…

Team WODIn teams of 3-4, complete the following for time:
Buy in: 15 burpee leap frog over partners
25 squat cleans 95/65
50 double unders (sub 200 singles)
30 power cleans 95/65
50 double unders
35 shoulder to overhead 95/65
50 double unders
40 toes to bar
50 double unders
50 Russian kettlebell swings 70/53
Cash out: 15 burpee leap frog over partners

Sunday WOD

12:00 WOD
A. 1-1-1-1-1 Front Squat (find heaviest single you can do today)
5 minutes active rest - focus will be on remobilizing shoulders
B. 5 rounds for time
3 Thrusters - 135/95*
6 Pull-ups
9 Burpees
* Select a weight that's light enough that you can do 3 reps unbroken on your 1st set, but heavy enough that doing 6 reps unbroken would be a challenge.
C. Goat work/mobility

1:00 Open Gym

Holiday Travel Workout

5 rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute