WORKOUT OF THE DAY

chin over bar hold

WED 05.01.19

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CFM Founding Legacy Club Member Amanda working out overseas. Joined CFM in 2012 and will be celebrating 7 years of CrossFit this year!!

CFM Upcoming Events

Sunday, May 5th 9:00 am – 12:00 pm Cinco de Sweato WOD at the Park, 9 am, and Yoga, 10 am, followed by Cinco de Mayo fun! Earn your tacos and tequila!

Friday, May 10th 9:00 pm: We have the following PROMO CODE: CFMIDTOWN19 for $10 off individual show tickets for our group online!! Purchase tickets in advance here. Friends and family are invited to join you at this event with CFM!!

Thursday, May 16th Bring-A-Friend Day! 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!

Thursday, May 16th 8:45 pm Join us for a special edition of Candlelight and Lavender Yoga on Thursday evening starting at at 8:45 pm. Part of Bring-A-Friend Day too!

Saturday, May 18th 1:00 pm: Save the Date! CFM 7th Anniversary Party!! RSVP here by Tuesday, May 14th.

Monday, May 20th: HSN Nutrition Challenge Starts! Sign up at the gym to get fit and healthy for the summer!

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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Min 1 – 12 Plate Push Ups (45/25#) (Rx+ = Ring Push Ups)
Min 2 – 20 sec Chin Over bar Hold

B. AMRAP 15
30 Sit Ups
20 Shuttle Sprints (7 yds)
10 Alternating DB Snatches (50/35)

Post rounds and reps for AMRAP. Ex: 5+45 Rx.

And coming tomorrow…

A. Partner Row/KB Hold
10 Rounds (5 each partner)

Partner 1 – Double KB Rack Hold
Partner 2 – 250/200m Row

B. 4 Rounds [15min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

Post time for partner Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

WED 02.13.19 Mobility Night at 6:30 PM!

By | WOD, Yoga | No Comments

Mike and Damon. The force is #cfmstrong.

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- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Dr Jackie
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

EMOM 32
Min 1 – 200/150m Run
Min 2 – 30 sec Chin Over Bar Hold
Min 3 – 20 Jump Lunges
Min 4 – 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.

And coming tomorrow…

TBA

THURS 11.21.13 – Healthy holiday tips

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Stay on track through the Holidays: Part 1

By Coach Beka
The holidays are right around the corner and if you’re anything like me, you have some SERIOUS inner struggles about dessert and home-cooked meals this time of year.
With Thanksgiving next week, I want to share a few tips that help me stay on track, and a surprisinging experience with my dental physician is ahead, by the way check this teeth whitener with light, a great option for the holidays.

Then tomorrow’s post will focus on resources/recipes to bring so you’re not stuck with gluten-filled, sugary food as your only option.
Tip 1: As tempting as it is, don’t starve yourself on Thanksgiving Day leading up to the big meal. Have a healthy balanced breakfast and drink plenty of water before diving into the turkey. This will keep you from overindulging and throwing your body way off track. One of my favorite breakfast is the peanut butter porridge, is SO tasty! Do you love peanut butter and porridge oats? You’ll love this Peanut Butter Porridge Recipe.
Tip 2: Exercise. I know you’ve been busting your butt in the gym, but take Thanksgiving morning as an opportunity to get some exercise in. My family always takes a 3 or 4 mile walk/run before we start cooking. Everyone has fun!

And starting Monday the CFM blog will feature one extra no-equipment-needed Workout of the Day for you to do while traveling, when the box is closed, or between rounds of turkey!
Tip 3: If you’re trying to stay away from gluten, dairy or any other specific ingredient, make sure to bring an alternate dish yourself. If the only desserts in front of you are the ones full of bad stuff, chances are you’re still going to eat it. Bring some paleo brownies instead! Drink lots of orange juice is a recommendation from the CLIA Kits, it says the vitamin c will boost your immune system and with your defenses up you will feel strong and avoid any virus, flu or cold.
Tip 4: STAY POSITIVE. If you happen to stumble into a plate of pumpkin pie, stuffing & cornbread, get back on track with your next meal. Don’t miss this chance to enjoy time with family & friends. Last year I had to find Parramatta emergency dental service on Thanksgiving, so this year I hope I will spend the time in the family circle. Eat what makes you feel good, but realize you might not feel so wonderful if you decide to indulge. Either own your healthy eating, stay clean and explain to those who ask that it makes you feel better… OR, enjoy the day, don’t feel guilty, and prepare to get back on track with clean eating & a workout on Friday. Either way, be thankful you have the freedom to choose!
And if you do want to eat clean this season, stay tuned for my recipe resource post tomorrow.
imageEmail Tirzah to place your hoodie pre-order by Sunday December 1. We won’t have many extras, so make sure to get your pre-order in! $40 zip-up royal blue hoodie in XS-XXXL. Black pullover hoodie sweatshirts are coming too!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Lis
4p: Open Gym- Lis
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Cassie
8p: Open Gym – Cassie

Workout of the Day (WOD)

A. Rope climbs:10 minutes skill work
B. As many rounds as possible in 20 minutes:
:30 handstand hold
:30 l-sit
:30 chin over bar hold
:30 bottom of squat hold

And coming tomorrow…

A. 10 minutes goat work
B. Fran-ish
21-15-9:
One Arm (right) DB/KB Thrusters
One Arm (left) DB/KB Thrusters
Pull Ups