amrap

Dunk Truck at CFM

Tuesday from 3:30-7pm the Dunk Truck will be at CFM for body composition testing.
You may sign up here to reserve your spot.

Today’s schedule

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

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 (30/24”) (step downs only)
9 Sumo Deadlift High Pulls (32/24 kg)

Post load and reps for Squat and rounds+reps for WOD. Ex: 195# 7 reps, 8+7 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT”
60 Kettlebell Swings (24/16)
50 AbMat Situps
40 Pushups
1 mile run

Post max load and reps for Pullups and time to complete WOD. Ex: 58# 7 reps, 12:35 Rx

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Schedule, 7, 8pm evening classes cancelled
Thur: Thanksgiving!! Gym Closed
Fri: 7am Class, 8am Open gym, 12, 4, 5, 6pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

MON 11.24.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
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. Power Snatch: In 10 minutes work up to a heavy single.

B. Third Time’s The Charm
3 minute AMRAP:
3 Power Snatches (115/85)
20 Double-Unders

Rest 3:00

4 minute AMRAP:
4 Power Snatches (95/65)
20 Double-Unders

Rest 4:00

5 minute AMRAP:
5 Power Snatches (75/55)
20 Double-Unders

Post load for Snatch and rounds and reps completed each AMRAP.
Ex: 185#, 3 / 4+3 / 6+12 Rx

And coming tomorrow…

A. Rope Climbs: In 15 minutes practice rope climbs.

B. Rotate Every Minute
3 Rounds: 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climb
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Post total reps. Ex: 281 Rx

TUES 11.11.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.

B. 15 minute AMRAP
4 Chest-to-bar Pullups
8 Kettlebell Thrusters (16/12’s kg)
15 Cal Row

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

And coming tomorrow…

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

B. 3 Rounds For Time [15 minute time cap]:
300m Run
6 Muscle Ups**
30 Double Unders*

**Sub 6 False-grip Chest-to-ring pullups + 6 Ring Dips
*Scale Double Unders 3:1 Singles (90 reps)

Post load and reps for Back Squat and time to complete WOD. Ex: 335#, 7 reps, 9:38 Rx

THURS 11.06.14 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. Team Yard Work
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal

Post load for Deadlift and total team reps. Ex: 400#, 318 Rx

And coming tomorrow…

A. Shoulder Press: 3 sets of 3 reps. Worksets at same weight. Max reps final set.

B. 15 minute AMRAP
4 Chest-to-bar Pullups
8 Kettlebell Thrusters (16/12’s kg)
15 Cal Row

Post load and reps for Shoulder Press and total rounds and reps from WOD.
Ex: 135#, 4 reps, 7+8 Rx.

WED 11.05.14 Read More »

Building pulling strength: Strict pullups and ring rows

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
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. Power Clean: In 15 minutes work up to a 3 rep max Power Clean touch and go.

B. 8 minute AMRAP
8 Power Cleans (135/95)
8 Cal Row

Post load for Clean and rounds and reps completed. Ex: 205# , 7+3 Rx

And coming tomorrow…

A. Front Squat: In 15 minutes work up to a heavy set of 5.

B. For Time: [20 minute Time Cap]
1000m Run
40 Pullups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Post load for Front Squat and time to complete WOD. Ex: 245#, 11:18 Rx

MON 11.03.14 Read More »

Today’s schedule

Sure-fire Way to Learn the Clean by Jon-Erik Kawamoto. Savvy athletes and fitness enthusiasts perform the power clean or squat clean in their strength and conditioning program to develop explosive power in the hips, rate of force development, dynamic flexibility, and to improve athletic performance (particularly with running, jumping, and throwing). This article will break down the clean into its key parts to make it easier to learn, so you too can start reaping the benefits of this awesome exercise…(click here to read more)!

Workout of the Day (WOD)

A. Clean & Jerk: In 16 minutes work up to a heavy single.

B. Triple AMRAP
3 minutes AMRAP
Clean & Jerk (m = 135/155, w = 95/105)
3 minutes Rest
2 minute AMRAP
Power Clean (m = 135/155, w = 95/105)
2 minutes Rest
1 minute AMRAP
Front Squats (m = 135/155, w = 95/105)

Post load for C&J and total reps from Triple AMRAP. Ex: 245#, 57 Rx+

And coming tomorrow…

A. Power Snatch: In 12 minutes work up to a moderate single: 5-4-3-2-1.

B. For Time [20 minute time cap]:
OPEN: 400 Meter Run
3 rounds:
12 Chest-to-bar Pullups
9 Power Snatch (95/65)
6 Handstand Pushups**
CLOSE:
400 Meter Run
20 Burpees

**Scale to HSPU Negatives 1:1 or Shoulder-to-overhead (95/65) 1:2 (12 reps)

Post max load for Power Snatch and time to complete WOD. Ex: 155#, 11:10 Rx

MON 10.13.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Speed Singles: 3 rounds of 1 minute AMRAP speed singles (R+L=1)
Rest 3 minutes between rounds.

B. “Capoeira”
15 minute AMRAP
10 Toes to Bar
15 Burpees
40 Double-Unders

Post all 3 scores from singles and rounds and reps from WOD. Ex 86-85-92, 5+20 Rx.

And coming tomorrow…

A. Squat Clean: Every minute on the minute for 7 minutes:
1 Squat Clean
1 Hang Squat Clean
(80% of 1 rep max Squat Clean)

B. For Time [12 minute time cap]:
9-7-5
Squat Clean (m=95/135 w=65/95)
Strict Handstand Pushups

Post load and reps for Squat Clean Complex and time to complete WOD Ex: 235#, 6:38 Rx+

THUR 10.02.14 Read More »

Happy Box Jumps. Bob Ross Style. — Happy Box Jumps

Today’s schedule

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

Tips for preparing for Front Squats. Front Squatting: Mobility.

Workout of the Day (WOD)

A. Front Squat: In 16 minutes work up to a 3 rep max

B. 12 minutes As many rounds as possible (AMRAP):
15 Cal Row
20 Kettlebell swings (24/16kg)
25 Situps w/ Medball (20/14)
30 Wallball shots 10ft (20/14)

Post load for Front Squat and total reps completed in AMRAP (90 reps / round). Ex 285#, 285.

And coming tomorrow…

A. Clean & Jerk: In 10 minutes work up to a heavy single (not a max) Clean & Jerk

B. 5 Rounds For Time [16 minute time cap]:
7 Chest to bar pullups
7 Push Jerk (135/95)
7 Burpees

Post load for C&J and time to complete WOD Ex: 245#, 8:10 Rx.

THUR 09.18.14 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. As many rounds & reps as possible (AMRAP)
2 minutes AMRAP: 10 Double Unders**, 10 Air Squats
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Jumping Air Squats
2 minutes rest
2 minutes AMRAP: 10 Double unders**, 10 Burpees
2 minutes rest
2 minutes AMRAP: 10 Kettlebell swings (24/16), 10 Tuck Jumps

**Scale Singles (1:1)

Post load and max reps for Bench and total reps from WOD. Ex: 215#, 8 reps, 242 Rx.

And coming tomorrow…

A. Every minute on the minute (EMOM) for 8 minutes:
ODD: 15 seconds max rep strict ring dips: 45 seconds rest
EVEN: 15 seconds support position hold on rings: 45 seconds rest

B. 5 Rounds For Time [16 minute time cap]:
5 Pullups
5 Ring Dips
5 Deadlift (225/155)
200m Run

Post total dips and time to complete WOD. Ex: 31, 9:29 Rx

TUES 09.09.14 Read More »

Brandon keeping his head on a swivel for the bear crawl circles.

Today’s schedule

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

Workout of the Day (WOD)

A. Split Jerk: 6 sets of 2 reps working up to a heavy set of 2.

B. 16 minutes as many rounds as possible (AMRAP)
250m Row
10 Wallball Shots 10ft (20/14)
3 Power Clean (use weight from Part A. 2 rep max Jerk)

Post load for Split Jerk and rounds and reps completed (250m = 1 rep). Ex: 215#, 9+11 Rx

And coming Saturday…Partner WOD

10 minutes as many rounds as possible (AMRAP):
30 2-man Pullups
30 Medball Squat Toss (20/14)
30 Box Jumps (24/20”) (step downs only)
30 Tire flips
30 Partner Situps w/ Medball (20/14)
Rest 4 minutes and repeat. Continue where you left off.

Post reps completed in first AMRAP and total for WOD. Ex. 185, 355 Rx.