WORKOUT OF THE DAY

clean ladder

TUES 05.02.17

By | WOD, Yoga | No Comments

School of Fitness

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

Today’s schedule

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

Workout of the Day (WOD)

A. Hang Power Clean: In 20 minutes complete as many rounds as possible (AMRAP) of
1 Hang Power Clean
(m = 45/95/135, w = 35/65/95) + (10/5# per round).

B. “Dip Stick”
AMRAP 15:

15 Box Jump Overs (24/20″)
12 Pushups (L2/L3+ = Ring Pushups)
9 Power Cleans (m = 75/115/155, w = 55/85/105)

Post max load for hang power clean and rounds and reps for AMRAP. Ex: 235, 5+7 L3+.

And coming tomorrow…

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. “Make It Rain” [20 Minute Time Cap]
21 – 15 – 9
Row for Calories
Kettlebell Swings (m = 16/24/32, w = 12/16/20)

21 – 15 – 9
Medball Squat Cleans (m = 14/20/70, w = 10/14/44)**
200 Meter Run

21 – 15 – 9
Row for Calories
Burpees

**L3 KB Goblet Squat Clean (32/20 kg or 70/44#)

Post total reps of pullups and time for WOD: 41 C2B, 13:41 L2.

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

WED 05.04.16

By | WOD, Yoga | No Comments
Sea Lion Warm-up

Sea Lion Warm-up

h4>Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 5 Minute AMRAP
9 Ring pushups
5 Hang squat clean (m = 75/95/135, w = 55/65/95)

Post max load for hang squat clean and rounds and reps for AMRAP. Ex: 175, 5+7 L2.

And coming tomorrow…

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. 6 Rounds [15 Minute Time Cap]
15 AbMat Situps (Rx+ = V-ups)
12 Kettlebell Swings (m = 24/32, w = 16/24 kg)
9 Cal Row

Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.

TUES 01.27.15

By | WOD | No Comments
"10 Muscle Ups."  Tech working on his goat.

“10 Muscle Ups.” Tech working on his goat.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Power Clean: 2-2-2-2-2 Working up to a heavy double touch and go.

B. Teams of 2, 20 Minute AMRAP:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans

Power Clean weight increases each round.
Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

Post load for Clean and total reps from WOD: 250#, 312 Rx.

And coming tomorrow…

A. Deadlift: In 20 minutes working up to a 2 rep max.

B. 8 Minute EMOM:
Odd: 7 Deadlift (65% Part A)
Even: 60 Double Unders

Post load for deadlift and number of doubles completed each round. Ex: 415#, 270#, 60 Rx.