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Monthly Archives: September 2018

September 24, 2018
0

TUES 09.25.18

By | Lurong Championship Challenge, WOD | No Comments

Power Cleans with Joe


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Michael
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A> Lurong WOD 2
From the Bottom to the Top
AMRAP 5
7 Front Squats
7 Toes-2-bar

L1: 55/35 with wall sit-ups
L2: 115/85 with hanging knee tucks
L3: 155/105 with Toes-2-Bar

B. Strict Press
6-6-6-6-6 (heavier than last week)

Post reps from the WOD and weight for press. Ex 121 L3, 135#.

And coming tomorrow...

Hot Sauce
AMRAP 3
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
-3 min rest -
AMRAP 3
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
-3 min rest -
AMRAP 3
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
-3 min rest -
AMRAP 3
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Score is total overhead squats completed. Ex 67 Rx
September 23, 2018
0

MON 09.24.18

By | Events, Lurong Championship Challenge, WOD | No Comments

We're jumpin' straight into this week.


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A.Jump Around
AMRAP 20
12 Deadlifts (155/105)
30 Lateral Bar Hops
9 Hang Power Cleans
30 Jump Double Taps
6 Shoulder to Overhead
30 In and Out Hops

Post rounds and reps completed during WOD. Ex 5+42 Rx

And coming tomorrow...

A. Lurong WOD 2
AMRAP 5
7 Front Squats (115/85)
7 Toes to Bar

B. Strict Press
6-6-6-6-6
Heavier than last week

Post rounds, reps, and level for WOD and heaviest strict press. Ex 4+5 Rx

CFM Upcoming Events

Tuesday, September 25th at 11a: Shoulder Mobility with Dr. Fraiser!
Wednesday, September 26th at 6:30p: Thoracic Spine health and Mobility with the guys of Any Spine Chiropractic
Friday, September 28th at 8:00: CFM Fam Bam dinner at Marlows Tavern
September 23, 2018
0

FRI 09.21.18

By | WOD, Yoga | No Comments

Happy Birthday Pat Jones!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Clean & Jerk Complex
Hang Squat Clean + Front Squat + Jerk
5 x 1+2+2 (increasing)

B. For Time [6 min cap] 4 Thrusters (135/95)
1 rope climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climbs

Post load for clean and jerk complex and time to complete WOD. Ex: 225#, 2:05 Rx

And coming Saturday...

Pat Birthday WOD
9-22-1987 31yrs
9 Rounds
22 Double Unders
19 Banded Tricep Pulldowns
8 DB Bent Over Rows
7 DB Med Ball Bench Press
Cash Out: 31 Burpees

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller

And coming Sunday...

A. Holds
Accumulate 4 min in each position. Switch movements whenever you break. Complete for quality, not time.
L-Sit (boxes, parallettes, or rings)
Double KB Farmer Hold

B. EMOM 18
Min 1: Tire Flips
Min 2: Yoke Carry (225/155/105)
Min 3: Rest

Score is number of Tire Flips & Meters carried for the yoke (25m increments)

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Anthony
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal
September 19, 2018
1

THURS 09.20.18

By | WOD | No Comments

Tom and Paul. Friends that lift together, get gainz together.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

Bring A Friend Day!
Partner WOD [30 min cap] 3 Rounds
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
-80/55 Calorie Row-
2 Rounds
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
-80/55 Calorie Row-
1 Round
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)

Post time to complete WOD. Ex: 22:32 Rx.


And coming tomorrow...

A. Clean & Jerk Complex
Hang Squat Clean + Front Squat + Jerk
5 x 1+2+2 (increasing)

B. For Time [10 min cap]
4 Thrusters (135/95)
1 rope climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climb

Post heaviest load for C&J complex and time to complete WOD. Ex: 225#, 8:56 Rx
September 18, 2018
0

WED 09.19.18

By | WOD | No Comments

Megan racing to the weekend.


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. For Time [20 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Box Jumps (24/20)
Single Arm DB Front Rack Lunges (each leg)
Cash Out: 500m Row

B. Banded Hip Stretches

Post time to complete WOD. Ex: 17:32 Rx

And coming tomorrow...

Bring A Friend Day!
Partner WOD [30 min cap] 3 Rounds
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
-80/55 Calorie Row-
2 Rounds
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)
-80/55 Calorie Row-
1 Round
20 Partner Med Ball Sit Ups (20/14)
20 Burpees
20 Slam Balls (30/20)

Post time to complete WOD. Ex: 25:14 Rx
September 18, 2018
0

TUES 09.18.18

By | WOD | No Comments

The face you make when you look at the clock and see you're not even half way through the workout


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Michael
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A> Lurong WOD 1
The Championship Crusher
AMRAP 9
100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups

Post rounds, reps and level completed in WOD. Ex 1+136 L3

And coming tomorrow...

A. For Time [20 min cap]
Buy in: 567m Run
3-5-8-13-21
Alternating DB Snatch (50/35)
Box Jumps (24/20)
Single Arm DB Front Rack Lunges (each leg)
Cash Out: 500m Row

B. Banded Hip Stretches

Post time to complete WOD. Ex 17:32 Rx
September 18, 2018
0

MON 09.17.18

By | WOD | No Comments

Do or do not, there is no try.


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Strict Press
8-8-8-8

B. 7 Rounds [15 min cap]
15 Deadlifts (135/95)
10 Shoulder to Overhead

Post heaviest set of 8 Strict Press and time for WOD. Ex 165#, 10:22 Rx

And coming tomorrow...

A. Lurong WOD 1
The Championship Crusher
AMRAP 9
100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups

Post reps and rounds and level for WOD. Ex 1+136

CFM Upcoming Events

Saturday, September 22nd: CFM Potluck!
Friday, September 28th: CFM Fam Bam dinner at Marlows