6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
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. Power Clean: In 12 minutes work up to a heavy complex of
1 Hang Power Clean
1 Power Clean
B. 15 Minute AMRAP
30 Double-unders
15 Power Cleans (115/75#)
30 Double-unders
15 Toes-to-Bar
Post weight for clean and rounds and reps for AMRAP. Ex: 245#, 4+79 Rx.
12n: All Levels CrossFit- Michael
1p: Open Gym- Michael
Workout of the Day (WOD)
A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.
B. 15-12-9 Rep Rounds for Time: [15 Minute Time Cap]
Toes to Bar
Dumbbell Push Press (m = 35/50, w = 25/35)
Burpees over Erg
300 Meter Row after Each Round
Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.
And coming Saturday…
“Grey Wolf”
For Time (m = 95/115/135, w = 55/70/85)
40 Power Clean
40 Air Squat
40 Bench Press
40 Double under
40 Deadlift
40 Burpees
Score is time to complete the WOD. Ex 19:30 L3.
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
Thanksgiving Schedule
Thursday
Gym Closed
Friday
12n: All Levels CrossFit- Michael
1p: Open Gym- Michael
Saturday
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:45a-12:30p: Stretch&Smash Session- Michael
Sunday
10a: All Levels CrossFit- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve
A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.
B. 15-12-9 Rep Rounds for Time: [15 Minute Time Cap]
Toes to Bar
Dumbbell Push Press (m = 35/50, w = 25/35)
Burpees over Erg
300 Meter Row after Each Round
Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
5p: Strength Training/Open Gym- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 8 Minute AMRAP:
7 Box Jumps (m = 24/30, w = 20/24”) (step downs only)
9 Sumo Deadlift High Pulls (m = 24/32, w =16/24 kg)
Post load and reps for Squat and time to complete WOD. Ex: 195#, 7 reps , 9 + 5 Rx.
And coming tomorrow…Thanksgiving!!
Gym Closed
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
Sarah and Jeannette counting their reps after the workout
** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 4 Rounds For Time [22 Minute Time Cap]:
500m Row
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
15 AbMat Situps
15 Pushups (L2/L3) (L1 incline 13/24”)
Post max load and reps for Pullups and time to complete WOD.
Ex: 53# 6 reps, 14:53 L3+
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 8 Minute AMRAP:
7 Box Jumps (m = 24/30, w = 20/24”) (step downs only)
9 Sumo Deadlift High Pulls (m = 24/32, w =16/24 kg)
Post load and reps for Squat and time to complete WOD. Ex: 195#, 7 reps , 9 + 5 Rx.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Sunday, Nov 20th: Strength Training Continues!: M/W 8pm and Sun 11am. This will be an 6 week cycle that builds into our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!
Sunday, Nov 20th:CrossFit Games Invitational Live on Games.CrossFit.com from 4-6pm.
Sunday, Dec 4th:Olympic Weight Lifting Workshop 9:30-11:00am (Part I: Snatch).
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
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- Michael
Workout of the Day (WOD)
A. “22”
22 Minute AMRAP
22 Wallballs (m = 10 to 9ft, 14/20 to 10ft, w = 6/10 to 9ft, 14 to 10ft)
22 Power Snatch (m = 45/65/75, w = 35/45/55#)
22 Box Jumps (m = 16/20/24, w = 12/16/20”)
22 Push Press (m = 45/65/75, w = 35/45/55#)
22 Calorie Row
Post total rounds and reps for the AMRAP. Ex: 4+28 L3
And coming Saturday…
TBA
Saturday Schedule
9a: All Levels CrossFit- Tina
10a: All Levels CrossFit- Tina
11a: All Levels CrossFit- Tina
12:15p: Yoga- Monica Miller. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend in advance (include their full name and email address)!
Sunday, Nov 20th: Strength Training Continues!: M/W 8pm and Sun 11am. This will be an 6 week cycle that builds into our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!
Sunday, Nov 20th:CrossFit Games Invitational Live on Games.CrossFit.com from 4-6pm.
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
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- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Michael
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean: In 18 Minutes work up to a 1 Rep Max
B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max
C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)
Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.
1 partner working at a time. All reps are team totals and teams may partition the reps any way.
Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx
Upcoming CFM Events
Today, Wednesday, Nov 16th: 8pm Strength Training begins this evening and continues M/W 8pm and Sun 11am. This will be an 6 week cycle that builds into our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!
Sunday, Nov 20th:CrossFit Games Invitational Live on Games.CrossFit.com from 4-6pm.
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
Many have asked, “Why are the workouts named after Girls?” According to the National Weather Service theuse of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names. Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”
Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill. You can also try variations on this basic exercise. For example, contract and release your PC muscles quickly, several times in succession. Or practice contracting them very slowly. You can also vary your position, completing Kegel exercises while standing, sitting, or lying down, make sure to check out https://joyonproducts.com/ to improve your pelvic area. These workouts come with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.
The Girls! Workouts with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Post total reps from each AMRAP. Ex: 121, 77, 38 L3
B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch
And coming tomorrow…
A. Clean: In 18 Minutes work up to a 1 Rep Max
B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max
C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)
Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.
Upcoming CFM Events
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!
** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
