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deadlifts

THURS 10.11.18

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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

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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

MON 09.17.18

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Do or do not, there is no try.


Today's schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Erica
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. Strict Press
8-8-8-8

B. 7 Rounds [15 min cap]
15 Deadlifts (135/95)
10 Shoulder to Overhead

Post heaviest set of 8 Strict Press and time for WOD. Ex 165#, 10:22 Rx

And coming tomorrow...

A. Lurong WOD 1
The Championship Crusher
AMRAP 9

100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups

Post reps and rounds and level for WOD. Ex 1+136

CFM Upcoming Events

Saturday, September 22nd: CFM Potluck!
Friday, September 28th: CFM Fam Bam dinner at Marlows

WED 08.08.18

By | WOD | One Comment

"CF Mike" getting to work on those heavy thrusters during 31 Heroes! T-Minus 4 days...


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Partner WOD (for time)

6 Rounds

10 Deadlifts (185/125)
10 Push Ups
1 min Rest
6 Rounds
10 Thrusters (95/65)
10 Pull Ups
1 min Rest
6 Rounds
10 Box Jumps (24/20)
10 Burpees
Partners alternate rounds

Post time for the WOD. Ex: 13:25 Rx.

And coming tomorrow...

A. Back Squat

15min to Work to a 10 rep max


B. 20-18-16-14-12-10-8-6-4-2
Wall Balls (20/14)
Sit Ups

Post load for heaviest 10 rep completed and time . Ex: 275#, 10:23 Rx.

FRI 07.27.18

By | WOD, Yoga | No Comments

"Do or do not. There is not try." -Yoda


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. Weighted Ring Dips
5-5-5-5

B. For Time [15 min cap]
5 Ring Muscle Ups
50 Double Unders
25 Deadlifts (225/155)
4 Ring Muscle Ups
40 Double Unders
20 Deadlifts
3 Ring Muscle Ups
30 Double Unders
15 Deadlifts
2 Ring Muscle Ups
20 Double Unders
10 Deadlifts
1 Ring Muscle Up
10 Double Unders
5 Deadllifts

Post load for ring dips and time for WOD. Ex: 35#, 11:23 Rx

And coming Saturday...

Tango Chipper (Partner WOD)
2 Rounds

100 Double Unders
10 Burpee Box Jump Overs (30/24)
50m Sled Push (160/115)
10 Tire Flips
100m Farmers Carry (32/24's)
10 Power Snatch (135/95)
3min rest between rounds

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

Saturday Schedule

8a: Open Gym- Brianna
9a: All Levels CrossFit- Brianna
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
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

WED 07.11.18

By | WOD | No Comments

Adam R. down with some front squats


Today's schedule

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

Workout of the Day (WOD)

A. Front Squat
A. Front Squat
1 x 3 @ 80%
1 x 1 @ 85%
1 x 3 @ 80%
1 x 1 @ 90%
1 x 3 @ 80%
1 x 1 @ 95%

B. For Time
1000m Row
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
800m Run
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)

Post loads for Front Squat and time or reps completed for WOD, Ex. 295/345 18:35 Rx

And coming tomorrow...

A. Snatch Complex
Power Snatch + Overhead Squat + Squat Snatch
5 x 1+2+1 (increase weight each set)

B. AMRAP 5
Cindy*
5 Pull ups
10 Push ups
15 Air Squats
-Rest 1 min-
AMRAP 3
5 Thrusters (95/65)
5 Slam Balls (30/20)
-Rest 1 min-
AMRAP 1
Overhead Squat (95/65)
*Rx+= weight vest

Post load for snatch complex. Post the rounds and reps for the WOD.
Ex: 155#, 6, 4+5, 15 Rx.

MON 12.30.13 Congrats on your first pull up Alyssa!

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cassieteaka's video on Instagram

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Congrats to Alyssa on getting her first strict pull up (and then 5 MORE!) back on 12/20

Today's schedule

7a: All Levels CrossFit- Beka
8a: Open Gym- Beka
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

"DT" - 5 rounds of:
12 Deadlifts 1155/105#
9 Hang Power Cleans
6 Push Jerks
Use same bar for all lifts.

CLOSED TOMORROW & WED


And coming Thursday

A. Back Squat: 3@70%, 3@80%, 3@90%
B. For time: 1000m Row
-then-
21-15-9
Russian Kettlebell Swings (70, 53#)
Burpees

Holiday Travel Workout

Tabata:
Do 8 rounds of each movement-
:20 work, :10 rest for max reps...
Squat
sit up
push up
mountain climber