WORKOUT OF THE DAY

GHD Situps

WED 06.27.18

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Kevin B.

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

Workout of the Day (WOD)

5 Rounds for Time
20 Sit Ups
3 Rope Climbs

Post time for the WOD. Ex: 7:49 Rx.

And coming tomorrow…

A. Front Squat
1 x 5 • 75%
1 x 1 • 80%
1 x 5 • 75%
1 x 1 • 85%
1 x 5 • 75%
1 x 1 • 90%

B. 3-6-9-12-9-6-3 [10 min cap]
Hang Squat Clean (135/95)
Burpee Over Bar

Post load for 5 reps and heavy single. Post the time for the WOD.
Ex: 255/305#, 8:45 Rx.

TUES 05.09.17

By | WOD, Yoga | No Comments

Adam

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

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- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Lead Foot”

4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20

4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar

Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups

B. Cash Out [Not For Time]:
2 Rounds
60 Double Unders**
25 Situps (L1) / 25 Situps w/ (20/14) (L2) / 25 GHD Situps (L3)

**Scale DUs to DU+Singles 30 reps/set, Speed Step 1:1, Singles 1:1

Post reps for each AMRAP. Ex: 89/84/90 Rx.

And coming tomorrow…

A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side

Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135

THUR 05.04.17 May The 4th Be With You!

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May The 4th Be With You!
#jeditraining #yoda #doordonot

Today’s schedule

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

Workout of the Day (WOD)

A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets. 80% 1RM.

B. 7 minute AMRAP:
40 Cal Row
35 Situps
30 DB Push Press (m = 25/35/50, w = 10/20/35)
25 Toes to Bar
20 DB Power Clean (m = 25/35/50, w = 10/20/35)
15 (Straight Leg Raises / Candlestick Lever / GHD Situps)**

**Scale GHD Situps:
L1 = Straight Leg Raises
L2 = Candlestick Lever
L3 = GHD Situp

Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 167 L3.

And coming tomorrow…

A. Snatch Complex: In 10 minutes work up to a moderate weight of:
1 Power Snatch
1 Overhead Squat

B. “Nancy” [Time Cap 24 Minutes]
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.

CFM Upcoming Events

Registration for Lurong Summertime Challenge with team CFM! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.

**Save the date**
Saturday, May 20th: CFM 5th Anniversary!!

TUES 11.08.16 GO VOTE!!

By | WOD, Yoga | No Comments
CFM Partner Teams from Graveyard Games Team Competition.  Podium spots for CFM for 1st place Men's Rx, 2nd place Men's Scaled, 2nd place Women's Scaled, and 3rd Place Women's Novice division!!

CFM Partner Teams from Graveyard Games Team Competition. Podium spots for CFM for 1st place Men’s Rx, 2nd place Men’s Scaled, 2nd place Women’s Scaled, and 3rd Place Women’s Novice division!!

We want you to GO VOTE!!
And workout today!
Click here for poll locations.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Lead Foot”
4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20
4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups

B. Cash Out [Not For Time]:
125 Double Unders**
50 Situps (L1) / 50 Situps w/ (20/14) (L2) / 50 GHD Situps (L3)
75 Double Unders
25 Situps (L1) / 25 Situps w/ (20/14) (L2) / 25 GHD Situps (L3)

**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1

Post reps for each AMRAP. Ex: 89/84/90 Rx.

And coming tomorrow…

A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
Demo of Big Clean Complex [video] *Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Demo of Shoulder Routine [video]

Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135

Upcoming CFM Events

Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage.
Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm.
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend!
Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!

THUR 08.04.16

By | WOD | No Comments
Workout To Remember

Workout To Remember

Upcoming CFM Events

Saturday, August 6th: 9am-12 noon.
As an annual CFM tradition, we will be doing the 31Heroes this weekend Saturday morning.

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. 31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.

To learn more about 31Heroes.org and to donate to the CFM Team, click HERE: 31Heroes WOD Event

Friday, August 12th: 7-8pm. Lurong Nutrition & Fitness Championship Challenge Information Meeting.

Thursday, August 25th: Bring-A-Friend Day. All levels beginner friendly partner WOD.

"Give me some coffee, put on gangster rap, & handle it." Nancy

“Give me some coffee, put on gangster rap, & handle it.” Nancy

Today’s schedule

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

Workout of the Day (WOD):

A. Every minute on the minute (EMOM) for 10 minutes:
(15 seconds work : 45 seconds rest)
ODD: Max reps strict handstand pushups (HSPU)
EVEN: Dead hang L-sit hold

B. 3 Rounds For Time [18 minute time cap]:
(10/8) Cal Row
8 Kettlebell Swings (m = 24/32, w = 16/24kg)
6 AbMat Situps w/ Medball (20/14)
(10/8) Cal Row
8 Kettlebell Swings (m = 24/32, w = 16/24kg)
6 GHD Situps

Post total reps of strict HSPU and time to finish WOD. Ex: 27, 10:55 Rx.

And coming tomorrow…

A. Bench Press: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 3 Rounds [15 minute time cap]
8 Double Kettlebell Clean (m = 20/24/32 = 12/16/24)
4 Tire Flips 180# (L1=100#)
250m Sprint
Rest 1 minute between rounds

Post load and reps for Bench. Post time to complete WOD. Ex: 215# 7 reps, 8:51 L2.

THUR 06.30.16

By | Partner WOD, WOD | No Comments
David H.

David H.

4th of July Weekend Schedule

Saturday 7/2: 10a,11a Group Class “Captain America” Partner WOD, 12:15pm Yoga
Sunday 7/3: 11a Open Gym, 12:15pm Yoga
Monday 7/4: Gym Closed – Happy 4th of July!!
Tuesday 7/5: Resume regular schedule

Today’s schedule

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

Workout of the Day (WOD):

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.

B. Group WOD: In teams of 4 complete
80 Deadlift (315/275/225)**
80 GHD Situps
80 Tire Flips
80 Box Jumps (24/20) Step downs only

[20 minute time cap]. All reps are team totals. May be completed in any order and partition the reps any way. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift two or more athletes may lift at a time to complete a rep: male teams 315, mixed teams 275, and female teams 225.

Post load for power cleans and time to finish group WOD.
Ex1: 115, 12:12 Rx

And coming tomorrow…

A. Back Squat: 3-3-3 increasing to heavy set of 3.

B. 12 Minute EMOM
(40 seconds work: 20 seconds rest)
1st Minute: 12/9 Cal Row
2nd Minute: 12 Dumbbell Bench Press (m = 25/35/50s, w = 15/25/35s)
3rd Minute: 12 Slam Balls (20/14)
4th Minute: 12 Burpees

Post load for squat and fewest reps for each movement in EMOM.
Ex: 325#, 12-11-12-10 L3

FRI 06.17.16

By | Partner WOD, WOD, Yoga | No Comments
Rolling out the quads after the WOD.

Rolling out the quads after the WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squats: In 16 minutes work up to a 2 rep max.

B. 2 Rounds for Time
15 1-arm Kettlebell Front Squat (R-arm) (24/16kg)
15 Toes to bar
15 1-arm Kettlebell Front Squat (L-arm) (24/16kg)
15 GHD Situps

Post load for Front Squat and time to complete rounds. Ex: 285#, 9:45 Rx

And coming Saturday…

Partner WOD:
20 Minute AMRAP
20 Medball Passes (10ft distance)
15 Wallballs (20/14)
200m Run

1 partner working at a time on the run and wallballs and they must complete the full set (15 wallballs, 200m run) before the other partner may join in for the next round of medball passes.

Post rounds and reps completed (200m = 1 rep). 6 + 13 Rx.

Saturday Schedule

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

Sunday Schedule

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