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January 2019

Welcome back to group classes Kathy!
Back in 2018 when Kathy was a “Fit Momma To Be.”

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
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
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Sumo Deadlift
8-8-8-8

B. Jack
AMRAP 20

10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

Post heavy set of 8 sumo deadlift and rounds for the AMRAP. Ex: 385#, 12+18 Rx

And coming tomorrow…

A. Snatch Complex
15min to establish a heavy complex
Snatch + Overhead Squat + Hang Snatch + Overhead Squat

B. For Time
1134m Run
40 Chest to Bar Pull Ups
30 Front Squats (135/95)
20 Bar Facing Burpees

Post load for complex and time for the WOD. Ex: 155#, 14:20 Rx

CFM Upcoming Events

Saturday, January 12th: CFM Rise Up Partner Competition from 8 am – 2 pm Saturday morning! Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! RSVP here if you are spectating or competing: Rise Up FB Event
and Details!

Thursday, January 24th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

MON 01.07.19 Read More »

Monica

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. EMOM 8
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. 7 Rounds [20min cap]
21 Sit Ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

Post load for squats and time for the WOD. Ex: 275#, 16:20 Rx.

And coming Saturday…

Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

Post time to complete WOD. Ex: 18:24 Rx.

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…

TBA

Sunday Schedule

8:45a: Weightlifting- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 01.04.19 Read More »

Coach Travis warming up the class with some pause front squat.

Today’s schedule

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

Workout of the Day (WOD)

Jump Start
For Time

60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx

And coming tomorrow…

A. EMOM 8
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. 7 Rounds [20min cap]
21 Sit Ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

Post load for squats and time for the WOD. Ex: 275#, 16:20 Rx.

THUR 01.03.19 Read More »

Cary B

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Neal
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Power Snatch
Work to a 1RM power snatch

B. AMRAP 10
3 Devil’s Press (35/20’s)
3 Pull Ups
6 Devil’s Press
6 Pull Ups
…continue by 3’s until cap

Post snatch load and total reps for AMRAP. Ex: 190#, 94 Rx.

And coming tomorrow…

Jump Start
For Time

60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx

WED 01.02.19 Read More »

Lunging in to 2019!

Today’s schedule

9a: Open Gym- Patrick
10a: All Levels CrossFit- Patrick
11a: All Levels CrossFit- Patrick
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: Open Gym- Pietsch

Workout of the Day (WOD)

New Year’s Eve Countdown
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
Toes to Bar
Dumbbell Push Press (50/35’s)
Cash Out: 365m Row

Post time for the WOD. Ex: 10:24 Rx

And coming tomorrow…

CFM Closed. Happy New Year!!

Holiday Travel WOD
AMRAP 12

5 Push ups
10 Reverse Lunges
15 Alternating Touch V-Ups

Post rounds and reps for AMRAP. Ex: 8+15 Rx

MON 12.31.18 Read More »

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