WORKOUT OF THE DAY

amanda

WED 11.14.18

By | WOD | No Comments

Snitchity Snatch, don’t hold back!

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- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Mobility Night- Michael
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
61% of 1RM Front Squat (For Both Lifts)

B. Amanda [12min cap]
9-7-5
Muscle Ups
Squat Snatch (135/95)

Post weight used for squats and time to complete WOD. Ex 175#, 8:13 Rx

And coming tomorrow…

A. Turkish Get Ups
4-4-4-4
(4 reps each arm)

B. AMRAP 8
6 Toes to Bar
8 Russian Kettlebell Swings (4/4) (70/53)

Post weight used for Turkish Get Ups and rounds+reps completed during AMRAP. Ex: 35#, 8+3 Rx

THURS 9.12.13 – CFMakeover save the dates

By | Uncategorized | 5 Comments

CFMakeover Save the Dates:

Our October lifestyle challenge is three weeks away! Mark your calendars for these important dates & register today.
Mark your calendars:

  • Pre-Challenge Huddle – Sat, Sept 28 at 10a
  • Prelims testing – Oct 1, 2 & 3*
  • Paleo Supper Club at Caramba Cafe – Fri, Oct 4 (instead of Oct Happy Hour)
  • Finals testing – Oct 29, 30 & 31*
  • Awards & Halloween party – Thurs, Oct 31

*Alternate testing dates can be arranged.

Is the CFMakeover a “paleo challenge”?

Lots of people are asking whether you have to eat a strict paleo diet during this challenge. YES… as much as possible, we recommend you clean up your diet to see dramatic results in 30 days! BUT, the challenge is less about being perfect and more about creating new, healthy habits. So make it what you want. Set goals before the month starts, stick to them, and you’ll get results.
Some examples: Eat strict paleo 6 days a week. Cut back alcohol consumption to 1x a week (OR do a whole SOBERtober). Eliminate gluten. Eliminate sugar. Avoid processed foods. Sleep eight hours a night. Do mobility work daily. Train regularly. Work hard in the gym. Meditate daily. Visit the farmer’s market each week. Plan, shop and prepare meals every Sunday. Bring lunch to work 3x a week. Try one new recipe each week. Take fish oil daily. Look amazing in your Halloween costume.
AND THE LIST GOES ON… We’ve got FIVE CFMers signed up already. What are your goals for the challenge? Post in the comments below.

Cost: $40 for CFMembers (Gold: $34, Silver: $36); $50 Friends & Family. REGISTER NOW!

photo-6 copyAnne loves rope climbs!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit – Cassie
8:15p: Yoga – Samantha

Workout of the Day (WOD)

A. Bench press: 4×4 workups
B. For time: BUY IN: 3 rope climbs, then
30-20-10 of
Russian kettlebell swings
Lateral hops
Abmat sit ups
then, CASH OUT: 3 rope climbs

And coming tomorrow…

A. 10 min snatch skillwork
B. 10 min muscle up skillwork
C. “Amanda”
9-7-5 reps of-
Muscle up
Snatch* 135/95

*Full squat snatch