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FRI 05.13.16 CFM 4th Anniversary Party Saturday!!

By | Events, WOD, Yoga | No Comments
School of Fitness, Community of Health & Wellness. Happy 4th Birthday CFM!!

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.



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

WED 04.13.16

By | WOD, Yoga | No Comments
Jin lying on the competition floor, victorious.

Jin lying on the competition floor, victorious.


h4>Today's schedule6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Annie
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

8 Rounds For Time [24 Minute Time Cap]
3 Bodyweight Back Squats
10 pushups
200m run

Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx


And coming tomorrow...

A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.

B. Partner WOD:
All reps are team totals. Partners may leap frog each movement or partition the reps anyway. 1 partner working at a time.

12 Minute AMRAP
150m Row while partner holds elbow plank
10 Lunge Steps
10 Jumping Jacks
10 Air Squats
10 Leg Lifts to 90

At 3, 6, 9 minutes complete 10 plank twists each partner (L+R=2).

At end of AMRAP, rest 3 minutes. Then complete...

9 Minute AMRAP
5 Broad Jumps (6/4ft)
10 Jane Fondas
15 Starfish Crunches (L+R=2)
20 High Knees (L+R=2)

Post weight of sled pull and only full number of rounds completed in each AMRAP.
Ex: 180#, 7, 9 Rx.

MON 03.21.16

By | WOD | No Comments
Jonathan stretching his forearms/wrists.

Jonathan stretching his forearms/wrists.


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- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

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

B. 7 minutes as many rounds as possible:
40 Double Unders
21 Kettlebell Swings (m = 24/32kg, w= 16/24kg)
12 Toes To Bar

Post load and reps for squat and rounds and reps for AMRAP: Ex: 305#, 8 reps, 4+20 Rx+.

And coming tomorrow...

A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.

B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)

Post time for WOD. Ex: 11:10 L2.

Upcoming CFM Events

Friday 3/25:CFM Friday Night Lights (FNL) "The Conclusion with 16.5 and 16.5a. Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness!
Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friend's spot with you (include full name and friend's contact email).
Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM after morning classes 1:30-3:30pm.

MON 04.21.14

By | WOD, Yoga | No Comments
YOGA Tonight: Monday, April 21st at 7:00pm in the front room with Monica Miller

Today's schedule

6a: All Levels CrossFit- Becca
7a: All Levels CrossFit- Becca
8a: Open Gym- Becca
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
7p: YOGA Front Room- Monica
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Strict Ring Dips: Every minute on the minute for 7 minutes:
15 seconds: Max reps strict ring dips**
45 seconds: Rest

B. Rep Rounds For Time:
15-12-9-6-3
10 seconds L-sit hold at start of each round.
Ring dips** (kipping allowed)
Wallball situp shots 4ft target (20/14)
Overhead walking lunge with medball (20/14)

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and time to complete rounds for WOD.


And coming tomorrow...

A. Back Squat: 3 sets of 5 worksets. All sets at the same weight. Rest 3 minutes between sets.

B. 7 minutes as many rounds as possible (AMRAP) of:
7 Wallball Shots 10ft (20/14)
7 Pullups

FRI 04.11.14

By | Partner WOD, WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Michael
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips**
45 seconds rest

B. 3 rounds of 4 minute AMRAP:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Ring Dips** (kipping or strict)
6 Pushups
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and total repetitions from 3 AMRAP rounds ex: 125

And coming Saturday...

NO BAND TRIPLET FRAN:
In teams of three, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (135/95 scaled 95/65)
Weighted Pullups (25/10# DB scaled strict)

Lite (PVC) Fran: 21-15-9
PVC Thruster
Jumping Pullups

Fran: 21-15-9
Thrusters (95/65 scaled 75/55)
Pullups

No bands. Mods for Pullups:
Weighted Pullups: Strict pullups or segmented pullup + negative (3 sec) 1:1 or Ring rows 2:1
Pullups: Rings rows 2:1

24 minute time cap

THUR 04.10.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
1:45p: College CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Rotate each station every minute for 12 minutes:
1st minute: 5 GHD situps
2nd minute: 5x (downward dog + upward dog)
3rd minute: 2 Tire flips

B. Chipper
15 Tire flips
20 Pullups
30 GHD situps
20 Burpee Box Jumps (24”/20”)
15 Handstand pushups

Chipper may be broken into rounds of smaller reps. If resting/pausing for more than 5 seconds transition to next movement down the line until total rep counts for each movement are complete.
16 minute time cap
Post time or total reps completed.

And coming tomorrow...

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips**
45 seconds rest

B. 3 rounds of 4 minute AMRAP:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Ring Dips** (kipping or strict)
6 Pushups
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

**No Bands on ring dips.
Post total reps of strict ring dips from 7 intervals and total repetitions from 3 AMRAP rounds ex: 125

FRI 03.21.14

By | WOD | No Comments

Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:15p: College CrossFit- Spring Break
4p: All Levels CrossFit- Lis
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis

Workout of the Day (WOD)

A. Lateral Jumps: Every minute on the minute for 7 minutes
20 seconds max reps Lateral Jumps (24/20)**
40 seconds rest
**Scale height of jump as needed

B. 4 Rounds For Time
6 Kettlebell Clean & Jerk (2 Kettlebells one each hand @ 24/16kg)
8 Air Squat to Box Jumps (24”/20”)
10 Pushups
60 Lateral Hops (parallette bar)

And coming Saturday...

OPEN WOD 14.4: See OPEN Announcement Live From CrossFit Bellevue in Seattle



14 minute As many rounds and repetitions as possible (AMRAP): "Wood Chipper"
60-calorie row
50 toes-to-bars
40 wall-ball shots (20# @ 10ft / 14# @ 9ft)
30 cleans (135/95)
20 muscle-ups

Beginners WOD 9AM
14 minute AMRAP:
60-calorie row
50 toes-to-bar (sub medball situps)
40 wall-ball shots
30 cleans (95/65) **scale weight as needed
20 ring rows