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back squat

FRI 02.08.19

By | WOD, Yoga | No Comments

BK Keeping things mobilized


CFM Upcoming Events

Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 21st: 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, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Back Squat
3 x 10

Work to a Heavy 10 rep for the day

B. 2 Rounds
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Push Ups
50 Double Unders
35 Sit Ups

Post load for squat and time for the WOD. Ex: 345#, 10:40 Rx.

And coming Saturday...

“Homestar Runner”
Every 3 min for 4 Rounds

200m Run
10 Overhead Squats (75/55)
Max Strict Chin Ups with remaining time

Post total chin ups. Ex: 42 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica


And coming Sunday...

TBA

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: Gymnastics- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Travis

FRI 01.04.19

By | WOD, Yoga | No Comments

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

WED 12.19.18

By | WOD | No Comments

Lewis embracing the holiday spirit.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
82% of 1RM Front Squat For Both

B. Mary Ann
5 Rounds
7 Handstand Push Ups
14 Pistols
21 Double Unders

Post weight used for squats and time to complete WOD. Ex: 225#, 6:45 Rx

And coming tomorrow...

10 min EMOM
Odd: 5 Hang Power Snatches (95/65) + 7 Toes to Bar
Even: 20 Med Ball Sit Ups (20/14)
-3min Rest-
AMRAP 8
8 Front Squats (95/65)
8 Lateral Burpees Over the Bar

Post rounds and reps completed during AMRAP. Ex: 7+3 Rx

MON 12.10.18

By | WOD | No Comments

Here's to you Megan...we will miss you!


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. EMOM 12
Odd: 1 Front Squat
Even: 3 Back Squats
76% of 1RM Front Squat For Both

B. Megan
21-15-9
Burpees
Kettlebell Swings (53/35)
Double Unders

**It's Megan's last week at CFM :[. Make sure to give her a hug and wish her well before she leaves!**

Post weight used for squats and time to complete WOD. Ex 225# Rx, 9:34 Rx

And coming tomorrow...

A. Snatch Complex
Power Snatch + OHS + Hang Squat Snatch + OHS
5 sets to get to a Heavy Complex

B. For Time [20min cap]
1000m Row
30 V-Ups
30 Front Rack Lunges (95/65) (total reps)
30 Toes to Bar
800m Run

Post heaviest snatch complex and time to complete WOD. Ex: 205#, 16:45 Rx

CFM Upcoming Events

Friday, December 14th: CFM Holiday Party is this Friday! Come celebrate the holidays with your CFM family! This will be a potluck style party so make sure to bring your favorite holiday dish or drink. Don't forget to bust out those ugly holiday sweaters ;]

THURS 11.01.18

By | WOD | No Comments

But did you die?


Today's schedule

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

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
55% of 1RM Front Squat (For Both Lifts)

B. 10 Rounds
10 Burpees
3 Deadlifts (275/175)

Post weight used for front and back squat and time to complete WOD. Ex: 175#, 10:02 Rx


And coming tomorrow...

TABATA What?!
TABATA Russian KBS
TABATA DB Front Squats
TABATA Slam Balls
TABATA Double Unders

Post total reps of each TABATA. Ex: 52, 44, 55, 112 Rx

THUR 09.13.18

By | WOD | No Comments

Lena leading the pack on a sandbag carry


Today's schedule

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

Workout of the Day (WOD)

A. Back Squat
20min to establish a 1 Rep Max

B. 2 Rounds [10min cap]
75 Double Unders
50 Air Squats
15 Power Snatches (115/80)

Post load for squat and time for the WOD. Ex: 355#, 8:46 Rx

And coming tomorrow...

A. 3 Position Power Clean
Position 1 Power Clean + Position 2 Power Clean + Power Clean
4 x 1+1+1 (increasing)

B. For Time [15min cap]>
20 Power Cleans (115/85)
15 Burpee Box Jumps (24/20)
15 Power Cleans (135/95)
15 Burpee Box Jumps (24/20)
10 Power Cleans (155/105)
15 Burpee Box Jumps (24/20)
5 Power Cleans (185/125)

Post load for clean and time for WOD. Ex: 235#, 11:10 Rx

THURS 09.06.18

By | WOD | No Comments

Jon and Elana warming up the hip flexors.


Today's schedule

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

Workout of the Day (WOD)

A. Back Squat
E3MOM

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Complete one set on the 3min, then proceed down the list
(2% Higher than last week)

B. Banded Hip Stretches

Post loads for each set of 2 reps. Ex: 315#, 320#, 325#

And coming tomorrow...

A.18 Min AMRAP
200m Run
2 Rope Climbs
15 Box Jumps (24/20)
-Rest 5 minutes-
7 Min AMRAP
50 Double Unders
10 Overhead Squats (135/95)

Post rounds and reps for each WOD Ex: 5+15 Rx, 4+55 Rx