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db snatches

Coach Neal teaching stone lifting technique

CFM Upcoming Events

Thursday, June 20th 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!

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

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- Patrick
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: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1min plank hold

B. For Time
22-18-14-10
DB Snatches (50/35)
Sit Ups
Burpees
Sit Ups

Post cumulative time for row intervals (not including rest) and time for the WOD.
Ex: 7:04, 12:45 Rx

And coming tomorrow…

A. Fran
21-15-9
Thrusters (95/65)
Pull Ups

B. E3MOM 12
4 Deadlifts (no bounce)
Post time for Fran and load for deadlift

MON 06.03.19 Read More »

Mahdi hanging out at the bottom of the snatch.

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + Hang Snatch + Overhead Squat
5 x 2+1+2

B. 3 Rounds for time
40 Air Squats
30 DB Snatches (50/35)
20 Handstand Push Ups

Post load for Snatch Complex and time for WOD.  Ex. 145#,  12:17 Rx

And coming tomorrow…

A. AMRAP Mashup (30 min running clock)

10 min AMRAP
8 Deadlift (135/95)
6 Hang Squat Cleans
4 Thrusters
10 min AMRAP
8 Deadlift (115/75)
6 Hang Squat Cleans
4 Thrusters
10 min AMRAP
8 Deadlifts (95/65)
6 Hang Squat Cleans
4 Thrusters
*Every 5 minutes including 0, run 200m*

Post rounds and reps for each AMRAP. Ex. 4+3, 4+12, 5+2 Rx

CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

MON 07.30.18 Read More »

Take off during Aerobic Capacity!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. 5 Rounds
2min Window:
200m Run + 250m Row
-Rest 2min-

*Scale to 150m run + 200m row OR 100m run + 150m row*

B. AMRAP 6
12 Chest to Bar Pull Ups
10 Push Ups
8 DB Snatches (50/35)

Post time for A and total reps and DB load for B Ex: 18:00 Rx, Rx

And coming Saturday…

Partner DT Ascending
4 Rounds
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
400m Run
3 Rounds
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
200m Run
2 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
100m Run

Post time to complete the WOD. Ex: 24:10 Rx.

Saturday Schedule

8a: Open Gym- Erica
9a: All Levels CrossFit- Erica
10a: All Levels CrossFit- Erica
11a: All Levels CrossFit- Erica
12:15p: Yoga- Monica Miller

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 07.20.18 Read More »

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