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Monthly Archives: February 2016

TUES 03.01.16

By | WOD, Yoga | No Comments
Thursday Bring-A-Friend Day from this past month.  Next BAF Day is 3/24!

Thursday Bring-A-Friend Day from this past month. Next BAF Day is 3/24!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).

B. For Time:
Open: 500m Row

Then... 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close: 500m Row

Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.

And coming tomorrow...

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. 3 Rounds For Time [12 Minute Time Cap]
10 Ring Dips (Rx+ = 5 Muscle Ups)
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx+

MON 02.29.16

By | WOD | No Comments
Melissa

Melissa


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Push Press: 3 sets of 5. Worksets. Same weight each set. Max reps on final set.

B. 4 Rounds For Time:
20 Wall Balls (20/14)
15 Toes to bar
10 Hand Release Pushups

Post load and reps for push press and time for WOD. Ex: 185#, 7 reps, 10:12 Rx.

And coming tomorrow...

A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).

B. For Time:
Open: 500m Row

Then... 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close: 500m Row

Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.

Upcoming CFM Events

Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm
Monday 3/7:Dunk Trunk and body composition testing CFM Gym 3pm-8pm.
Thursday 3/10:CFM Social and 16.3 Open Announcement at Yeah! Burger Howell Mill 7:30-9pm.

FRI 02.26.15 Open 16.1!

By | CrossFit Games, WOD | No Comments
Ricky and Anastasiya rowing

Ricky and Anastasiya rowing


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

Open 16.1

Rx:
20 Minute AMRAP
8 OH Walking Lunge Steps (95/65)*
8 Bar Facing Burpees
8 OH Walking Lunge Steps*
8 CTB Pull Up

Scaled:
20 Minute AMRAP
8 FR Walking Lunge Steps (45/35)*
8 Bar Facing Burpees
8 FR Walking Lunge Steps*
8 Jumping Pull Ups

*Each set of 8 lunges counts as 5 reps toward total reps. Each round is 26 reps.

Post total reps completed. Ex: 212 Rx

And coming Saturday...

Partner WOD [22 Minute Time Cap]:
5 Rounds
200 Meter Run + 7 Power Cleans (m = 95/135, w = 65/95)
(m = 12/15, w = 9/12) Calorie Row + 30 Double-Unders

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on 7 power cleans. When both are finished they switch and partner 2 completes the 200m run and partner 1 completes the cleans. Once the 1st couplet is completed by both partners then advance to the Row/Double Unders with 1 partner working at each station and then switching.

All rounds and reps are individual totals.

Post time for both partners to complete all 7 rounds. Ex: 18:34 Rx+.

Scale Doubles to 15 DU+singles, speed step 1:1, singles 1:1.


Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: Open Gym- Dyer
11a: All Levels CrossFit- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

THUR 02.25.16 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments

Upcoming CFM Events

Thursday 2/25: Open 16.1 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 2/26: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm
Thursday 3/10:CFM Social and Open Week 3 Live Announcement at Yeah! Burger West Midtown 7:30pm

Team workout. Yeah!

Team workout. Yeah!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.1 Live Announcement

Workout of the Day (WOD)

A. 500m Row

B. Partner WOD:
10 minutes: Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Front Squats (45/35)

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. Rx


And coming tomorrow...

Open 16.1: TBA

WED 02.24.16

By | WOD | No Comments

Upcoming CFM Events

Thursday 2/25: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, front squats, plate hops.
Thursday 2/25: Open 16.1 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 2/26: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm

Dennis

Dennis


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 3 rep max

B. 5 Rounds [12 Minute Time Cap]:
10 Burpees (Rx+ = 15 Burpees)
50 Double Unders

Post load for deadlift and time to complete WOD: 10:48 Rx+

And coming tomorrow... Bring-A-Friend Day!!

A. 500m Row

B. Partner WOD:
10 minutes: Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Front Squats (45/35)

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. Rx

TUES 02.23.16

By | WOD, Yoga | 10 Comments

Upcoming CFM Events

Thursday 2/25: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, front squats, plate hops.
Thursday 2/25: Open 16.1 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 2/26: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm

Darcy keeping a plank during incline pushups

Darcy keeping a plank during incline pushups


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Ellen
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8:15p: Tuesday Yoga- Monica
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)

B. 20-15-10-5 Rep Rounds [14 Minute Time Cap]:
Front Squats (m = 105/145, w = 70/100)
Toes to bar

Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+

And coming tomorrow...

A. Deadlift: 3 rep max

B. 5 Rounds [12 Minute Time Cap]:
10 Burpees (Rx+ = 15 Burpees)
50 Double Unders

Post load for deadlift and time to complete WOD: 10:48 Rx+

MON 02.22.16 “Master’s Triple Take”

By | WOD | No Comments

Upcoming CFM Events

Thursday 2/25: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, front squats, plate hops.
Thursday 2/25: Open 16.1 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 2/26: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm

Yuki

Yuki


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
4p: Open Gym- Ellen
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Barbell Complex: In 15 minutes workup to a heavy set of:
1 Power Clean
1 Thruster
1 Push Jerk

B. "Master's Triple Take":
Complete as many rounds & reps as possible in 3 minutes:
10 Thrusters (95/65)
10 Pullups
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Power Cleans (95/65)
10 Burpees
30 seconds rest
Complete as many rounds & reps as possible in 3 minutes:
10 Jerks (95/65)
10 Box Jumps (20”)

Post load for complex and 3 scores- total reps for each of the three mini-WODs
Ex: 205#, 65, 56, 54 Rx


And coming tomorrow...

A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)

B. 20-15-10-5 Rep Rounds [14 Minute Time Cap]:
Front Squats (m = 105/145, w = 70/100)
Toes to bar

Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+