WORKOUT OF THE DAY

jump lunges

WED 02.13.19 Mobility Night at 6:30 PM!

By | WOD, Yoga | No Comments

Mike and Damon. The force is #cfmstrong.

CFM Upcoming Events

Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 21st: 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, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!

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- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Dr Jackie
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

EMOM 32
Min 1 – 200/150m Run
Min 2 – 30 sec Chin Over Bar Hold
Min 3 – 20 Jump Lunges
Min 4 – 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2.

And coming tomorrow…

TBA

WED 12.12.18

By | WOD | No Comments

Holland showing the kip, the pull, the turn over.

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- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Bar Muscle Up
10min to Work on Bar Muscle up

10 min EMOM
Odd: 200m Run
Even: 16 Jump Lunges
-3min Rest-
AMRAP 8
4 Bar Muscle Ups
12 Wall Balls (20/14)
50 Double Unders

Post rounds and reps completed during AMRAP. Ex: 4+1 Rx

And coming tomorrow…

Bring-A-Friend Day
Thunder Buddies
AMRAP 25

500m Row (while partner holds KB’s Farmer Carry style) (53/35’s)
25 Synchro Burpees
25 Synchro Air Squats
500m Row (while partner holds KB’s Farmer Carry style) (53/35’s)
25 Synchro Hand Release Push Ups
25 Synchro Slam Balls (30/20)
1:00 Synchro Plank

Post time to rounds and reps completed during AMRAP. Ex: 2+75 Rx

TUES 11.26.13 The 1,000 Rep Rule

By | WOD | No Comments

The 1000-rep Rule

Next time you’re frustrated about your Olympic-lifting form, consider this… The fine peeps at Catalyst Athletics insist you practice & practice to get the first perfect rep, AND THEN, you have 999 more to become an expert. So work hard & enjoy the journey! Check it out: Http://www.catalystathletics.com/blog/blog.php?blogID=1798
photo-20Justin R crushing overhead squats!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Tirzah
8p: Open Gym- Tirzah

Workout of the Day (WOD)

A. Clean & Jerk: 2-2-2
B. 4 rounds for time:
2 handstand push ups – (Rx+: deficit HSPU. Hands on parallettes or additional plates)
4 muscle ups (Scaled: jumping muscle up or 4 dips, 4 pull ups each round)
6 hang squat cleans, 185/135

And coming tomorrow…

A. Deadlift: 3 sets of 5 – work ups
B. 5 rounds for time:
15 Pull ups
20 Kettlebell swings, 53/35
25 Wall Balls 20/14″

Holiday Travel Workout

3 rounds for time:
10 squats
10 walking lunges
10 jump squats
10 jumping lunges