bench

Quarterly Progress Checks

Next week 8/14-2/21 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs or lifts each day.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! For one of your workouts for the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 8/14 or 8/21 from 11am-12pm OR any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 5 minutes to reflect on our progress over the last three months and since the beginning of 2016. We’ll look to set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Thursday evening, August 18th from 7-7:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.

It’s time to put all your hard work and training to the test. Are we getting fitter? Are we healthier? Next week marks the perfect time to re-evaluate our goals and make plans with actionable steps for the next 3 months and into the 2017. If you have any questions about Quarterly Progress Checks (QPC), ask your coach at the gym or email us.

Together we rise. Together we prevail. Forward to the morning. — Together we rise.
Together we prevail.
Forward to the morning.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael

Workout of the Day (WOD):

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max Reps in the final set.

B. 14 Minute Every minute on the minute (EMOM):
ODD: 2x50m Shuttle sprint for time
EVEN: 20 seconds reverse plank hold (Purvottanasana)

Post load and reps for Bench, and total time (seconds) for sprints. Ex: 245#, 6 reps, 148 seconds

And coming tomorrow…

A. Deadlift: 5 sets of 2 reps. Working up to heavy set of 2 touch and go. Start at 80% of 1 RM deadlift. Rest 2 minutes between sets.

B. 10 Minute AMRAP Ascending Ladder
Rep Rounds of:
3-6-9-12-15-18-21-24-…
Ring Rows
AbMat V-Ups
6 Deadlift (225/155) [65% of part A]

Post final load for deadlift and total reps completed in AMRAP. Ex: 375#, 208 Rx

Upcoming CFM Events

Friday, August 12th: 7-7:30pm. Nutrition & Lurong Championship Challenge Information Session. Click here to sign up and more details. Lurong Challenge begins, Monday, September 12th.
Sunday, August 14th-21st: Quarterly Progress Check-Ins. Check back on Thursday’s for more details. We’ll be testing C&J and Snatch, Fran, Mary Anne, McFeaters, and Baseline.
Tuesday, August 23rd: 7:30pm. Advance screening of Mechanic: Resurrection featuring Jason Statham.
Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Tuesday, Sept 13th:3:30-8pm. Dunk Truck at CFM for body composition testing

THUR 08.11.16 3rd Quarterly Progress Checks Next Week! Read More »

Brett carrying a sandbag. "One More Rep" — Brett carrying a sandbag.
“One More Rep”

Upcoming CFM Events

Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. 31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.

To learn more about 31Heroes.org and to donate to the CFM Team, click HERE: 31Heroes WOD Event

Friday, August 12th: 7-8pm. Lurong Nutrition & Fitness Championship Challenge Information Meeting.

Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.

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- Anthony

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (m = 20/24/32 = 12/16/24)
4 Tire Flips 180# (L1=100#)
250m Sprint
Rest 1 minute between rounds

Post load and reps for Bench. Post time to complete WOD. Ex: 215# 7 reps, 8:51 L2.

And coming Saturday…

“31Heroes”
AMRAP in 31 minutes of:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 8+8 Rx (L3).

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/10ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (85/55#)
6 Ring Rows
11 Box Jumps (20/16)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (10ft) 1:1, Pullups 1:1, Ring Rows 1:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

Saturday Schedule

31 Heroes Heat Times: Plan to arrive 30 minutes before the start of your heat.
8:30a: Doors Open
9:15a: Heat 1
10:00a: Heat 2
10:45a: Heat 3
11:16a: 31 Heroes Social, Food, and Raffle Prize Giveaways!!
12:15p: Yoga- Monica. 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

FRI 08.05.16 — 31Heroes WOD & Fundraiser on Saturday!! Read More »

Upcoming CFM Events

Wednesday-Sunday, July 20-24th: Reebox CrossFit Games Viewing.
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-90-93% of 1 RM) or (105-108-110% of 3×5)

B. For Time: [18 Minute Time Cap] #Kettlebell Friday
By In:
30 Situps**
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)

Then complete:
9-6-3-6-9 Power Clean (m = 115/135, w = 85/95)
9-6-3-6-9 Kettlebell Swings (m = 24/32kg, w = 16/20kg)

Cash Out:
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
30 Situps**

**Rx+ = 60 Situps

Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 Rx

And coming Saturday…

“One More Rep”
Partner WOD
[20 Minute Time Cap]
41 Toes to Bar
41 Box jump-overs (24/20”)
41 Kettlebell Swings (24/16kg)
41 Wallballs 10ft target (20/14)
41 Pullups
41 Power Slamballs (20/15)

At the start do 1 burpee
At start of next minute do 2 burpees
At start of next minute do 3 burpees… and so on.

Only one partner working at a time on the chipper. 1 pullup bar, 1 box, 1 Kettlebell, 1 wallball, 1 slamball per team. All reps are team totals and completed in chipper style so for example, all toes to bar must be complete before moving on to box over jumps and so on. All burpees are team totals, both partners may do these together but they do not have to be tandem (for example: one partner could do all 3 burpees at the start of the 3rd minute interval, then by the 10th minute, both partners could work at the same time and do 5 burpees each).

Post time to finish WOD: 12:15 Rx.

Saturday Schedule

9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Dyer
10a: All Levels CrossFit- Dyer
11a: Strength Training/Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 07.15.16 Read More »

Annie and Anastasiya practicing Eagle Pose.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 Worksets. Same weight all sets. 3rd set max reps.

B. Rep Rounds of 25-20-15-10-5 [15 minute time cap]
Double Unders
Wallballs (20/14) 10ft target
10 reps each round Floor Wipers (m = 100/135, 70/95) (L+R=1)

Post load and reps for bench and time for WOD. Ex: 245#, 6 reps, 9:10 Rx.

And coming tomorrow…

A. Deadlift: 5 Rep Max in 15 minutes

B. 4 Rounds For Time [16 minute time cap]
8 Deadlift (155/105)
10 1-Arm Kettlebell Snatch (alternating arms) (24/16kg)
12 Burpees
Rest 1 minute between rounds

Post load for 5 rep max and total time for 4 rounds (includes rest). Ex: 375#, 11:47

TUES 05.17.16 Read More »

School of Fitness, Community of Health & Wellness. Happy 4th Birthday CFM!!

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.

B. 10 minutes as many rounds as possible (AMRAP):
6 Pullups (Rx+ = C2B)
9 Burpees
12 Sumo Deadlift High Pull (m = 24/32kg, w = 16/24kg)

Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.

It's not about the speed, It's the distance. — It’s not about the speed, It’s the distance.

And coming Saturday…

“Kessel Run 500”
10 Minute AMRAP
Max distance meters row

Every 500m athlete must stop and complete:
3 deadlifts (m = 155/205/315, w = 105/155/215)
30 double-unders**

**Scale Doubles to DU+singles 10 reps, speed step 1:1, singles 1:1.

Score = Total meters rowed + deadlifts and double-unders completed in last partial round. Ex: 3 complete rounds, plus 3 deadlifts = 1503 for men, and 1803 for women.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11-11:10a: Coach’s WOD
11:15p: Yoga- Monica Click here to reserve
1p: CFM 4th Anniversary!

Sunday Schedule

10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 05.13.16 CFM 4th Anniversary Party Saturday!! Read More »

Quarterly Progress Checks

Next week 2/14-2/21 is the quarterly progress checks where we retest workouts from the previous year. There will be benchmark WODs or lifts each day.

Is this your first Quarterly Check-In Week?

Here’s what’s about to go down…
1. Retest your baseline! For one of your workouts for the week, you’ll retest your Baseline. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 2/14 or 2/21 from 11am-12pm OR any Open Gym during the week.
2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 10 minutes to reflect on our progress over the last three months into the beginning of 2016 and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Thursday evening, February 18th from 6:15-6:45pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals.
3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.

Terry and Sarah working on banded squats

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Bench Press: 4 sets of 3 reps. Worksets. Max reps on the final set.

B. 10 Minute AMRAP
10 Burpees
25 Double Unders

Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.

And coming tomorrow…

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

B. 7 Rounds For Time:
7 Wallballs
7 Medball Cleans
7 Medball Power Slams
7 Situps w/ Medball
(20/14)

Post load and reps for pullups and time for WOD: 55#, 7 reps, 12:10 Rx.

THUR 02.11.16 1st Quarterly Progress Checks Next Week! Read More »

January Events

CFM Paintball: Saturday 1/9 at 3pm Dosser Works Paintball
Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Social Night: Friday 1/22 7:30pm

Next Bring-A-Friend Day is Thursday 1/21!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Bench Press: 5-4-3-2-1 working up to a heavy single.

B. 5 Rounds
10 Bench Press (50%)
20 AbMat Sit-Ups
40 Double-Unders

Post load for Bench and time for WOD. Ex: 275#, 11:35 Rx at 140#.

And coming tomorrow…

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

B. 4 Rounds:
24 Air Squats
12 Pushups
24 Walking-Lunge Steps
250 Meter Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

THUR 01.07.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Mini Cindy**
60 Double-Unders, 3 Rounds of Mini Cindy
40 Double-Unders, 2 Rounds of Mini Cindy
20 Double-Unders, 1 Round of Mini Cindy
1 Round of Mini Cindy = 3 Pull-ups, 6 Pushups, 9 Air Squats
**Rx+ = 1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx+

Holiday Travel Workout 8

7 Rounds For Time:
7 weighted front squats
7 burpees

For squats use any item that weighs more than 5#. A backpack loaded with heavy books or suitcase full of clothes is a good substitute for a 20/14# medball.

Post weight used for squats and time to comments. Ex: 40# Dumbbell, 6:48.

And coming tomorrow…

A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.

B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Front Squat and time for WOD. Ex: 250, 13:18 Rx.

WED 12.30.15 Read More »

Rise Up. Brad F pressing up in a thruster

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.

Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12 Rx.

And coming tomorrow…

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.

B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/120, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.

WED 12.02.15 Read More »

Who goes first on a partner workout? Rock, Paper, Scissors. Bring-A-Friend Day is Thursday this week!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

B. 3 Rounds (Not for time):
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

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

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Goblet Squats (24/16)

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

WED 11.18.15 Read More »