6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. For Time
21-18-15-12-9
Alt Dumbbell Snatches (50/35)
Chest to Bar Pull Ups
Calorie Row
200m Run (each round)
Post time to complete WOD. Ex: 20:34 Rx
And coming tomorrow…
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
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- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs
4-4-4-4
(Work to hardest skill level each climb)
Score is total reps for each AMRAP. Ex 55, 61, 63 Rx
And coming tomorrow…
A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
67% of 1RM Front Squat (For Both Lifts)
B. AMRAP 8
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
12 Sit Ups (Rx+ GHDSU)
Post weight used for squats and rounds+reps completed during WOD. Ex: 195#, 6+12 Rx
CFM Upcoming Events
Friday, December 14th: CFM Holiday Party! 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 ;]
Coach Mike PR Deadlift of 485# at the TFC Powerlifting meet.
Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage. Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm. Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck! Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend! Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis
Workout of the Day (WOD):
A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.
B. “Friendly Walk” [25 Minute Time Cap]
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
100m Kettlebell Front Rack Walk (24’s/16’s)
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
100m Kettlebell Front Rack Walk (24’s/16’s)
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
Complete the 100m carry in between the full 21-15-9 triplet. There are 2 carries total.
Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 21:38 Rx.
And coming tomorrow…
A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM
B. 15 Minute AMRAP
60 Double-unders*
30 Wallballs**
15 Deadlifts (m = 115/185/245, w = 85/125/165)
*Scale DUs to DU+Singles 30 reps/rd, Speed Step 1:1, Singles 1:1
**Wallball Levels
L1 = 10# to 9ft, 6# to 8ft
L2 = 14# to 10ft, 10# to 9ft
L3 = 20# to 10ft, 14# to 10ft
Post load for deadlift and rounds and reps for AMRAP. Ex: 165#, 3 + 92 L3
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Richard
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
Workout of the Day (WOD)
A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest
B. 16 minutes as many rounds as possible (AMRAP):
21 Calorie Row
16 Box Jumps (24/20”)
10 Sledgehammers
3 Handstand Wall Climbs
Post total reps of HSPU and rounds and reps for AMRAP. Ex: 44, 4+38 Rx.
And coming tomorrow…
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean. (85% 1RM)
B. Rep Rounds For Time
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Power Clean (m = 135/155, w = 95/105)
Post load for clean and time for WOD. Ex: 230#, 8:45 Rx+
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Strict Handstand pushups: Every minute on the minute for 7 minutes:
15 seconds max rep strict handstand pushups (may break up into multiple sets)
45 seconds rest
B. 16 minutes as many rounds as possible (AMRAP):
20 Box Jumps (24/20”)
10 Calorie Row
8 Sledgehammers
2 Handstand Wall Climbs
And coming tomorrow…
A. Power Clean: 12 minutes every minute on the minute 1 Power Clean
B. For Time
10-9-8-7-6-5-4-3-2-1 Toes to Bar
1-2-3-4-5-6-7-8-9-10 Kettlebell Dead Clean (24:16 / 16:12kg)*
