WOD

December Save the Dates

Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

December Save the Dates

4th Quarterly Progress Checks:Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

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

B. “Star Lord”
20 Minute AMRAP
200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

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

Deck of Cards
Number represents repetitions (Face cards = 10, Aces = 200m Run)
Suit represents the movement.

Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings (24/16)
Clubs = Goblet Squats (24/16)

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck! Ex: 27:10

WED 12.17.14 Read More »

Noon class chippin' away through the workout. — Noon class chippin’ away through the workout.

December Save the Dates

Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Front Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds [18 Minute Time Cap]:
10 Wallballs (20/14) 10ft
10 Box Jump Overs (24/20)
10 Burpees
10 Cal Row
Rest 2 minutes between rounds.

load and reps for squat and time for WOD. Ex: 255#, 9:50 Rx

And coming tomorrow…

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

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Hand Stand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

TUES 12.16.14 Read More »

"Hey man, we match." Dexter and Dan rep for rep on Toes-to-bar. — “Hey man, we match.” Dexter and Dan rep for rep on Toes-to-bar.

December Save the Dates

Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Clean & Jerk: 5 sets of 2. Workups.

B. “Open 13.4”
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.

Post load for C&J and total reps for WOD. Ex: 185#, 93 Rx.

And coming tomorrow…

A. Front Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds [18 Minute Time Cap]:
10 Wallballs (20/14) 10ft
10 Box Jump Overs (24/20)
10 Burpees
10 Cal Row
Rest 2 minutes between rounds.

load and reps for squat and time for WOD. Ex: 255#, 9:50 Rx

MON 12.15.14 Read More »

Who's making the jokes during mobility/warmup at 7pm? — Who’s making the jokes during mobility/warmup at 7pm?

December Save the Dates

4th Quarterly Progress Checks:Sunday 12/14 make up during open gym 11am
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders**

**Scale to singles 4:1 (84).

Post time for WOD. Ex 7:50 Rx.

And coming Saturday…

Partner WOD: Rep Rounds for Time
30-20-10
Row for Calories, Lateral Barbell Burpees
30-20-10
Power Snatch (m=75/95, w=55/65), Toes to Bar
30-20-10
Thruster (m=75/95, w=55/65), 200 Meter Run (each person each round)

Score time to complete WOD. Ex: 25:20 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 12.12.14 Read More »

December Save the Dates

4th Quarterly Progress Checks:Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 4 at 70% of 1 rep max. Rest 3 minutes between sets

Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.

And coming tomorrow…

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders**

**Scale to singles 4:1 (84).

Post time for WOD. Ex 7:50 Rx.

THUR 12.11.14 Baseline Read More »

December Save the Dates

4th Quarterly Progress Checks:Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

Workout of the Day (WOD)

A. Max Distance Handstand Walk

B. 20 minutes as many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

And coming tomorrow…

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 4 at 70% of 1 rep max. Rest 3 minutes between sets

Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.

WED 12.10.11 Read More »

December Save the Dates

4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Grace
30 Clean & Jerk for time (135/95)

B. 3 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post ime for Grace and time for 1st 500m row + total burpees completed.
Example: 2:10 Rx, 1:48, 8 burpees

And coming tomorrow…

A. Max Distance Handstand Walk

B. 20 minutes As many rounds as possible (AMRAP):
20 Thrusters (135/95)
20 Pullups
20 Burpees

Post max distance and rounds and reps for AMRAP. Ex: 24ft, 2+52

TUES 12.09.14 “Grace” Read More »

Today’s schedule

Workout of the Day (WOD)

A. CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift

B. 1 Minute Max Cals Airdyne

Post maxes and cals from bike. Ex: 250#, 165#, 335#, 32.

And coming tomorrow…

A. Grace
30 Clean & Jerk for time (135/95)

B. 3 x 500m Row:
For every second difference than your time for first 500m Row complete 1 burpee before continuing to next row.

Post ime for Grace and time for 1st 500m row + total burpees completed.
Example: 2:10 Rx, 1:48, 8 burpees

MON 12.08.14 4th Quarterly Progress Checks Read More »

Rolling out is a beautiful thing post WOD

December Save the Dates

CFM New T-shirt Pre-Order Last day for 10% off! Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

Workout of the Day (WOD)

A. Power Snatch: In 15 minutes work up to a heavy single

B. 12-9-6 Rep Rounds for Time:
Power Snatch (m = 75/115, w = 55/80)
Ring Dips
Burpees over bar

Post load for Snatch and time for WOD. Ex 190#, 7:50 Rx+.

And coming Saturday…

Partner WOD: 3 Rounds
4x 200 Meter Run
40 Power Clean (120/85)
40 Box Jump Overs (24/20)

Both partners may be working at the same time, except for the runs. Partners alternate the runs. All reps are team totals.

Score time to complete WOD. Ex: 22:15 Rx.

FRI 12.05.14 Last Day to Pre-Order New CFM T-shirts! Read More »

Tiffany getting the weight up on deadlift

December Save the Dates

CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael