6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Back Squat: In 15 minutes working up to a 3 rep max.
Post load for squats and rounds for AMRAP. Ex: 290#, 4+18 Rx+.
And coming tomorrow…
13.4
A. Power Clean & Push Jerk: 2-2-2-2-2. 70-75-80-85-87% Working up to a heavy set of 2. Rest 3 minutes between sets.
B. CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18-…
Clean and Jerk (135/95)
Toes to bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaled weight (95/65), L1 weight (65/45).
Post weight for clean and jerk and total reps completed for the AMRAP. Ex: 245#, 121 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Cameron”
For time [35 minute time cap]:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps (24/20)
25 Triple-unders
50 Sumo deadlift high pull (32/24kg)
25 Ring dips
50 Toes to bar
25 Wallball “2-fer-1s” (20/14)
50 Situps
5 Rope climbs
Post time for WOD. Ex: 22:45 Rx.
And coming tomorrow…
A. Hang Power Clean: In 15 minutes work up to a heavy double.
B. “Nasty Girls”
3 rounds for time of [15 minute time cap]:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)
Post load for clean and time for the WOD. Ex: 245#, 10:50 Rx.
1 minute Parallette burpee challenge after Friday Night Lights!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.5!
Workout of the Day (WOD)
WORKOUT 18.5
18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaled and L1 perform jumping chin-overbar pull-ups
Post total reps complete in the AMRAP. Ex: 132 Rx.
And coming Saturday…
Team WOD
In teams of 3 complete:
10 Rounds
300m
While partner is running complete AMRAP of:
8 Power Clean (m = 75/115/155, w = 55/85/105)
10 Toes to bar
12 AbMat Situps
At 3, 2, 1… go, 1st partner starts on 300m run and other partners begin the AMRAP with 1 person working at a time. Teams may partition the rounds and reps any way. All reps are team totals. Once 1st partner finishes 300m run they tag the next person to go run to start 2nd round of 300m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.
Post time for 3000m and total rounds and reps completed in AMRAP.
Example: 13:30, 14+23 L2 Team of 3
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…
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. 4 Rounds For Time:
8 Box Jumps (m = 20/24/30” w = 16/20/24”)
11 Kettlebell Swings (m = 16/24/32, w = 8/16/24kg)
15 Mountain Climbers (R+L=1)
Post load and reps for bench and post time for WOD. Ex: 230#, 6 reps, 8:13 L2.
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Pullups: 8 minutes every minute on the minute (30 seconds work: 30 seconds rest)
Complete as many pullups in the 30 second interval.
Rx+ = C2B
B. Complete as many rounds as possible in 12 minutes
4 Strict Press
8 Sumo-deadlift High Pull
12 Front Squats
(m = 45/65/75, w = 35/45/55)
Post reps for pullups and rounds + reps for AMRAP. Ex: 78 C2B, 9+12 L3.
And coming tomorrow…
A. Single Leg Deadlift: In 15 minutes work up to a set of 5 each leg at 60% of 5RM (10 reps total).
Demo Video [https://www.youtube.com/watch?v=PboE7gQjklo]
B. Rep Rounds For Time [15 Minute Time Cap]:
18-15-12-9-6
Kettlebell Deadlift (m = 20/24/32’s, w = 12/16/24’s)
Slamballs (m = 15/20/30, w = 10/15/20)
50 Double Unders each round
Post load for deadlift and time for WOD. Ex: 275#, 9:34 L2
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press: 3 rep max
B. 7 Rounds [12 Minute Time Cap]:
7 Push Press (m = 65/95/115, w = 45/65/85)
7 C2B Pullups
7 Burpees
Post load for push press and time to complete WOD: 230#, 9:21 L3
And coming tomorrow…
A. 500m Row
B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (10/15/25/35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.
REST 3 minutes
2 minutes as many reps as possible:
Plate Front Squats (10/15/25/35/45)
REST 1 minute
2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.
Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. L3
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
“Sean”
10 Rounds For Time [30 Minute Time Cap]:
11 Chest-to-bar Pullups
22 Front Squats (75/55)
Post time for the WOD. Ex: 22:30 Rx.
And coming tomorrow… Bring-A-Friend Day!!
A. Banded Squats: 2 x 8. Tempo (2222)
B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps
Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.
Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.
B. “Frankenstein”
3 Minute AMRAP
27 Chest to Bar Pullup**
27 Thrusters (m = 45/75/95, w = 35/55/65)
AMRAP Lateral Bar Over Burpees
Rest 3 Minutes
3 Minute AMRAP
2 Rounds
15 Chest to Bar Pullups
15 Thrusters (m = 45/75/95, w = 35/55/65)
Then AMRAP Lateral Bar Over Burpees
Rest 3 Minutes
3 Minute AMRAP
3 Rounds
9 Chest to Bar Pullups
9 Thrusters (m = 45/75/95, w = 35/55/65)
Then AMRAP Lateral Bar Over Burpees
**Scale Chest to Bar Pullups to Pullups 1:1, Pullups (12-8-4), Barbell Pullups 1:1, Ring Rows 1:1.
Post load for thruster and reps for the AMRAPs. Ex: 215#, 196 L3
And coming tomorrow…
A. Rope Climbs: In 10 minutes work on rope climbing technique**
Then complete as many as possible rope climbs unbroken
**Wear long socks or pants to protect your shins when climbing rope.
B. Overhead Squat: 3-3-3-3-3. Increasing weight to a 3RM.
Post reps for rope climb load for overhead squat. Ex: 3, 225#.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Snatch: Every 2 minutes complete the following sets:
1 set of 2 reps at 75% 1 RM Power Snatch
1 set of 2 reps at 80%
3 sets of 2 reps at 85%
B. “Nunchucks”
18 Minute AMRAP
8 Power Snatches (m = 45/65/95/115, w = 35/45/65/85)
8 Chest to bar Pullups**
16 Box Jumps (m = 12/16/20/24″, w = 10/12/16/20″)*
**Scale to Pullups 1:1, #halfthepullups (4 reps/round), Barbell Assisted Pullups 1:1, Ring Rows 12 reps/round.
L4 = 4 Bar Muscle ups.
*Step-ups permitted for L1/L2/L3.
Post load for snatch and rounds and reps for the AMRAP.
Ex: 175#, 7+12 L4
And coming tomorrow…
“Raising the Bar”
9 Minute AMRAP
8 Lateral Bar Hop Burpees
7 Cleans
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead
(m = 65/95/135, w = 45/55/95)
Tips from Neal Maddox:
I trust you will enjoy this workout again. Think about your experience with the workout the first time around. Did you struggle in your transitions? Could you have taken more strategic rest? For example, if you need to break up a round, it is better to set the bar down after 6 cleans, rest and then clean the bar up into the front rack position for your 7th rep. This sets you up for your front rack lunges without doing an extra rep. Also, fight not to put the bar down during front rack lunges and shoulder to overhead, because every drop results in an extra clean. Have fun, stay steady, and we can’t wait to see your improvements. – Neal Maddox – 7 Time Games Athlete
Compare to 09.19 Post rounds and reps completed. Ex: 7+7 L3
Daybreaker Club with Dyer and Matt before the sun rise
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Front Rack Mobility: Spend 10 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch
B. “Jackie Max”
7 Minute AMRAP
500m Row
25 Thursters (m = 35/45/45, w = 15/35/35)
15 Ring Rows L1 / Pullups L2 / C2B L3
Every 10m = 1 rep on the row.
Post rounds and reps completed for WOD. Ex: 1+82 L3.
And coming tomorrow…
A. Seated Power Box Jumps: 5 sets of 3 reps. Worksets at the same height. Complete 1 set every 3 minutes.
B. 8 Rounds [16 Minute Time Cap]
10 Strict L-Pullups
20 Second Ring Support Position Hold
Post height of box jumps and time to finish the WOD. If time capped post rounds and reps completed. 1 second = 1 rep on support hold.
Ex: 42”, 15:10 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Kipping: In 10 minutes practice kipping progressions (floor/bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar
B. For Time [18 Minute Time Cap]
60 Double Unders
30 Pullups (L+ = C2B)
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (m = 16/24/32, w=12/16/20kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (m = 16/24/32, w=12/16/20kg)
Post max unbroken sets for complex and time to complete WOD. Ex: 12, 12:55 L2
And coming tomorrow…
A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.
B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 45/75/95, w = 35/55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (L+ = 7 Burpees).
Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 L3+
CFM Upcoming Events
Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.
#workouttoremember
Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember
