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September 2016

Sky's Out, Thighs Out
Sky’s Out, Thighs Out
Enjoy the Holiday under the sun! Wear Sunscreen.

Today’s schedule

Labor Day!! — GYM CLOSED. Regular classes resume Tuesday.

Workout of the Day (WOD)

Holiday Travel Workout (Labor Day)
21-15-9 Reps for Time
2 minutes of running at 5k pace at the beginning of each round. Run out for 60 seconds then back to start.
Pushups (scale to incline pushups)
Jumping Air Squats
Situps

Post time to complete the WOD. Ex: 13:34 Rx

And coming tomorrow…TUESDAY

A. Power Snatch: In 10 Minutes work up to a moderate/heavy single. (80% of 1 RM)

B. “Twister”
3 Rounds of 5 Minute AMRAP:5 Minute Rest between each AMRAP
On a running clock:
1st AMRAP: 0-5:00
10 Power Snatch (m = 45/75/95, w = 35/55/65)
10 Bar over Burpees

2nd AMRAP: 10:00-15:00
15 Power Snatch (m = 75/95/115, w = 55/65/85)
15 Bar Over Burpees

3rd AMRAP: 20:00-25:00
30 Power Snatch (m = 95/115/135, w = 65/85/95)
30 Bar Over Burpees

Post snatch and reps completed in each AMRAP.
Ex: 190#, 55, 45, 54 L3

MON 09.05.16 Labor Day! Gym Reopens Tuesday Read More »

"Running slowly only makes you good at 1 thing. Running slowly. Run fast, lift heavy." 7am Track Meet. 100m sprints.
“Running slowly only makes you good at 1 thing. Running slowly. Run fast, lift heavy.” 7am Track Meet. 100m sprints.

Upcoming CFM Events

Monday, Sept 5th:Labor Day! Gym will be closed for the holiday. Resume regular schedule on Monday.
Saturday, Sept 10th: 9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th: Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th: 3:30-8pm. Dunk Truck at CFM for body composition testing
Thursday, Sept 22nd: Bring-A-Friend Day. There will be an all levels partner friendly WOD. Invite a friend, family member, or co-worker to join you for the WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. Squat Clean: E2MOM for 12 minutes: 2 reps working up to a heavy double.

B. “Mexican Jumping Beans” [14 Minute Time Cap]
10 Squat Cleans, 100 Double-Unders**
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
(m = 65/95/135, w = 45/65/95)

**Scale DU to DU+singles (40-32-24-16-8), Speed Step 1:1, Singles 1:1.

Post load for clean double and time for the WOD. Ex: 235#, 11:16 L3

And coming Saturday…

Partner “Eva” [40 Minute Time Cap]
5 Rounds**
4 x 200m
30 Kettlebell Swings (m = 16/24/32, w = 12/16/24kg)
30 Pullups*

*Scale the Pullups to Kipping Single Pullups 1:2 (15/round/team), Barbell Pullups 1:1, Ring Rows 1:1.

All reps and distances are team totals. One athlete working at a time. Partners may alternate 100, 200, or 400m on the runs for 800m total per round. **Level 1/Level 2 = 4 Rounds For Time. Level 3 = 5 Rounds.

Post time to complete the WOD. Ex. 36:40 L3.

Saturday Schedule

9a: All Levels CrossFit- Anthony
10a: All Levels CrossFit- Anthony
11a: All Levels CrossFit- Anthony
12:15p: Yoga- Lana Wilson. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: Strength Training/Open Gym- Brianna
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 09.02.16 Happy Labor Day Weekend! Read More »

Kim pushing the prowler
Kim pushing the prowler

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. “Family Feud”
Split class into 2 teams

20 Minute AMRAP
40m Prowler Push (100/50)
100m Sandbag Carry (45/25)
200m Sprint

In a relay fashion, the teams form a single file line each. Athlete 1 starts with the 40 meter prowler. As soon as that athlete returns, he or she moves onto the 100 meter sandbag. Athlete 2 can then start the prowler… and so forth.

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side

Post rounds completed by the team. Ex: 22 team of 4 Rx.

And coming tomorrow…

A. Squat Clean: E2MOM for 12 minutes: 2 reps working up to a heavy double.

B. “Mexican Jumping Beans” [14 Minute Time Cap]
10 Squat Cleans, 100 Double-Unders**
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
(m = 65/95/135, w = 45/65/95)

**Scale DU to DU+singles (40-32-24-16-8), Speed Step 1:1, Singles 1:1.

Post load for clean double and time for the WOD. Ex: 235#, 11:16 L3

THUR 09.01.16 Read More »

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