WORKOUT OF THE DAY

DU

FRI 11.03.17

By | Holiday Travel Workouts, WOD | No Comments

Afternoon class practicing rope climbs!

Today’s schedule

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

Workout of the Day (WOD)

A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch

B. 3 Rounds For Time [9 Minute Time Cap]:
10 Overhead Squats (m = 65/95/135, w = 45/65/95)
50 Double-unders

Post load for complex and time for the WOD. Ex: 165#, 7:14 L3

And coming Saturday…

CFM Closed:CFM Coaches and Members will be at the Graveyard Games!!
Complete this Holiday Travel WOD at home and join us at the Graveyard Games

For Time
15-12-9
Air Squats
Pushups (scale to incline)

15-12-9
Air Squats
Situps

15-12-9
Air Squats
Burpees

Post time to comments. Ex: 10:48 Rx.

Saturday Schedule

CFM Closed: CFM Coaches and Members will be at the Graveyard Games!!
CFM friends and family are invited to come watch the events!
Date: Saturday, November 4th
Time: 9 am to 3 pm
Address: CrossFit College Park
1631 John Calvin Ave, College Park, GA 30337
Event details: https://www.facebook.com/ events/265115490668397

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 06.24.16

By | Partner WOD, WOD, Yoga | No Comments
"Good work!"

“Good work!”

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

And coming Saturday…

Partner WOD “Randy & Tommy V”
Complete For Time: [24 Minute Time Cap]

Open: 75 Power Snatch (m = 45/65/75, w = 35/45/55)
Partner Pushup Position Plank Hold

Then…
12-9-6 Rope Climbs**
Partner Dead Hang Hold
21-15-9 Thrusters (m = 75/95/115, w = 55/65/85)
Partner Bottom Air Squat Hold

**Wear long socks or pants to protect your legs for rope climbs. Without long socks or pants rope climbs are not allowed.

All reps are team totals. Partners may partition the reps any way. Only one person working at a time. While one person is working the other person must be in a static hold.

Rx+ Gymnastics = Wall Handstand Hold, Chin-over Bar L-sit Hold, Bottom Pistol Hold.

Post time to complete WOD. Ex: 16:17 L3.

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 12.26.14

By | Holiday Travel Workouts, WOD | No Comments
Burpees in motion

Burpees in motion

Holiday Schedule

Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm, no evening classes
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule

Today’s schedule

6a: cancelled
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
No evening classes

Workout of the Day (WOD)

A. Jump Rope:
3 attempts: 1 minute max speed singles

B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

Post max speed singles and time for WOD. Ex: 95, 14:08 Rx.

And coming Saturday…

Partner WOD: 10 Rounds Total – 5 Rounds Each
10 Handstand Pushups
10 Deadlifts (185/125)
10 Thrusters (75/55)
10 Toes to Bar

Partners complete full rounds before alternating.

Score total time to complete WOD. Ex: 22:44 Rx.

Sunday

Time: 10a class, 11a open gym

Holiday Travel Workout 3

10 rounds:
:30 handstand hold
5 Air Squats
:15 hold at bottom of squat

FRI 06.27.14

By | Events, News, WOD | No Comments
Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee

Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

And coming Saturday… “Moving Day”

9 and 10 am Classes: Heats of 4-7 athletes at 9:20, 9:40, 10:20, 10:40. (Open & Scaled Divisions)

Workout of the Day (WOD): D.C. al Fine
PART 1
3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20″)** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/50) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine…
PART 2
Go back to the beginning and complete the Chipper [12 minute time cap]

Best Male & Female Competitors in Open & Scaled Division:
Part 1: Score is reps completed. Ex: 45
Part 2: Score is Bonus seconds for time remaining. If time capped, score reps remaining.
20m Sled Pull = 20reps, 20m run = 20reps.
Ex1: 10:35 = 85
Ex2: Finished 15 Bear Crawl Circles = (45)

**Scaled:
Box Jumps (20/10″)
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)