WOD's & News

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deadlifts

TUES 01.15.19

By | WOD, Yoga | No Comments

Cary and Anne Marie


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- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

DT Gets Nasty
3 Rounds
50 Air Squats
7 Ring Muscle Ups
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

Post time for the WOD. Ex: 16:28 Rx.

And coming tomorrow...

A. Single Leg Kettlebell Deadlift
4 x 8/8 (increasing)

B. EMOM 16
Min 1 - 12 Double DB Front Squat (50/35)
Min 2 - 10 Burpees
Min 3 - Max Calorie Row
Min 4 - Rest

Score is Calories on Rower. Ex: 104 Rx.

CFM Upcoming Events

Wednesday, January 16th at 6:30 pm: CFM Gymnastics & Skills Workshop: This will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. In each session we will cover progressions, scaling, and training templates for the major gymnastics movements. Included in the workshop will be HSPU, Kipping & Butterfly Pullups, Toes to Bar, Ring Muscle-ups, Double Unders, and Push-ups. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights)
Click here for the complete schedule and to register: CFM Gymnastics Workshop Details and Registration

Thursday, January 24th: 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, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

FRI 01.04.19

By | WOD, Yoga | No Comments

Monica


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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. EMOM 8
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. 7 Rounds [20min cap] 21 Sit Ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

Post load for squats and time for the WOD. Ex: 275#, 16:20 Rx.

And coming Saturday...

Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

Post time to complete WOD. Ex: 18:24 Rx.

Saturday Schedule

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

And coming Sunday...

TBA



Sunday Schedule

8:45a: Weightlifting- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 12.21.18

By | WOD | No Comments

Look at that pong form!


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- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

CFG Open 14.3
AMRAP 8

10-15-20-25-30-35
Deadlifts (increasing weight)
15 Box Jumps (24/20)(each round)

10 Deadlifts (135/95)
15 Deadlifts (185/135)
20 Deadlifts (225/155)
25 Deadlifts (275/185)
30 Deadlifts (315/205)
35 Deadlifts (365/225)

Score is total reps completed during 8 minutes. Ex: 125 Rx

And coming Saturday...

Partner WOD
AMRAP 12

800m Run (200m relay)
60 Slam Balls (30/20)
40 Toes to Bar
-3 Minute Rest-
AMRAP 12
80 Cal Row (20/16 calorie relay)
60 Kettlebell Goblet Squats (53/35)
40 Single Arm Overhead Lunges (53/35)(Each Partner)

Post rounds and reps completed during each AMRAP. Ex: 1+2 Rx, 1+48 Rx

Saturday Schedule

9a: Open Gym- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga

And coming Sunday...

TBA



Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 12.14.18 – Holiday Party!

By | WOD | No Comments

CFM Holiday Party is going down tonight at 7:30p!


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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

12 Days Of Fit-mas [35min cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row

Post time to complete 12 Days of Fit-mas. Ex: 25:56 Rx

And coming Saturday...

A. Push/Pull Supersets
Turkish Reverse Lunges
5 x 5 (each leg)
Banded Straight Arm Pulldowns
5 x 12

B. AMRAP 4
30 Double Unders
3 Overhead Squats (135/95)
4 min Rest, repeat

Post rounds and reps completed during AMRAP. Ex: 8+5 Rx

Saturday Schedule

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

And coming Sunday...

A. Rope Climb Technique
Max Rope Climbs in 1min

B. Gunshow
10-9-8-7-6-5-4-3-2-1
DB Bench Press (50/35’s)
2 Rope Climbs each round

Post time to complete WOD. Ex: 12:34 Rx

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

MON 11.19.18

By | WOD | No Comments

Keep climbing Pat, Thanksgiving is only a few days away!


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
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. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
64% of 1RM Front Squat (For Both Lifts)

B. AMRAP 10
2 Deadlifts (205/155)
2 Pistols
20 Double Unders
[Increase Deadlift and Pistol reps by 2 every round]
Post weight used for squats and rounds+reps completed during WOD. Ex 185#, 7+4 Rx

And coming tomorrow...

Weighted Pull Ups
4-4-4-4 AHAP

B. 4 Rounds
200m Run
15 Hand Release Push Ups
10 Alternating DB Step Ups (50/35’s)

Post weight or scale used for Pull Ups and time to complete WOD. Ex: 20# Rx, 9:03 Rx

CFM Upcoming Events

Thursday and Friday, November 22nd and 23rd: CFM will be closed for Thanksgiving. Go enjoy spending time with family and friends and fueling your body with plenty of food and rest! We will see you guys back on Saturday.

THURS 10.11.18

By | WOD | No Comments

Alex B grinding it out during 31 Heroes.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Brianna

Workout of the Day (WOD)

A. Push Press
3-3-3-3-3

B. For Time [14 Minute Time Cap]
45 Deadlifts (115/75)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats

Post load for press and time for the WOD. Ex: 205#, 11:10 Rx


And coming tomorrow...

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions)

B. 4 Rounds for Time
10 Pistols (alternating)
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post time to complete WOD. Ex: 19:16 Rx

TUES 10.02.18

By | WOD | No Comments

Jumpin around with Caitlin


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- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Brianna
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A>Lurong WOD 3
Race To The Finish

21-15-9 [10 min cap] Box Jump Overs (24/20)
Deadlifts (185/125)
Hand Release Push Ups

Post level and time to complete WOD. Ex 5:24 L3.

And coming tomorrow...

E4MOM for 20min
50 Double Unders
200m Run
5 Ring Muscle Ups

Post slowest time to complete a round. Ex 3:27 Rx