jump rope

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes work up to a heavy complex without dropping the bar.
1 Power Snatch
1 Hang Squat Snatch

B. “Escape Velocity” 10 minutes as many rounds and reps as possible (AMRAP) of:
5 Double Unders (+5 per round for completing unbroken)**
5 Hang Power Snatch (75/55)

**If Double unders (DUs) are completed unbroken, ADD 5 DUs per round. Otherwise no bonus. After a maximum of 3 failed attempts at unbroken the athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken, continue to 10 next round, and 15 in the next and so on. Stay at the same DU reps each round if unable to complete unbroken in 3 attempts. Example:
5-10*-10-15-20-25*-25*-25-30-… *Double Unders not completed unbroken in these rounds
5 Hang Power Snatch

Post load for Snatch complex and total number of Double Unders completed in 10 minutes.
Ex: 175#, 387

And coming tomorrow…

A. Wallball Ludus: 10 minutes skill work on Wallball Shots. Work up to 15 rep max unbroken Wallballs (max weight and/or height).

B. 4-3-2 Rounds of: [20 Minute Time Cap]
10 Wallball Shots 10ft (20/14)
5 Burpee Pullups
Rest 2 minutes after 4 rounds, then start on next 3 rounds. Rest 2 minutes after finishing next 3 rounds, and start on last 2 rounds. Total of 9 Rounds.

Post weight and height of wallball for 15RM and time to finish WOD. If time capped, post total reps completed.
Ex1: 30# to 11ft, 12:45 Rx
Ex2: (20:00) 108 Rx

TUES 06.07.16 “Escape Velocity” Read More »

Shoulder and hip opening in Saturday yoga with Monica

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) 10 minutes:
ODD: 40 seconds Max Reps Double Unders + 20 seconds rest
EVEN: 3x (Downward Dog + Upward Dog)

B. 6 Rounds For Time:
5 Deadlift (225/145)
10 Wallball Shots (20/14) 10ft target
20 Double Unders

Post total reps for Double Unders and time to complete rounds. ex: 265, 8:36 Rx

And coming tomorrow…

A. Shoulder Press: 3 sets of 5. Worksets. Rest 2-3 minutes between sets.

B. 5 Rounds [18 Minute Time Cap]
21 Medball Slams (20/14)
15 Kettlebell Swings (24/16kg)
12/9 Cal Row
Rest 1 minute between rounds

Post load and reps for press and time for WOD. Ex: 135#, 7 reps, 15:33 Rx.

WED 06.01.16 Read More »

Sarah demonstrating correct positioning for double unders.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx

And coming tomorrow… Bring-A-Friend Day!!

A. L-sit Hold: In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.

B. “Helen” [15 Minute Time Cap]
3 Rounds
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups**

**Scale to Barbell Assisted Pullups 1:1, Ring Rows 1:1

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

WED 05.25.16 “Mary Ann” Read More »

The most important part of a push-up is the plank. For Standard Rx, Ring, Hand Release, Incline, or Clapping, keep the mid line stable and core (front&back) engaged.

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- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. JumpNrope:
1 minute max speed steps (Left foot + Right foot = 1 rep)
Rest 3 minutes
1 minute max double unders

B. For Time [18 minute Time Cap]:
50 Double Unders
25 Wallball Shots (20/14) 10ft target
15 GHD Situps
10 Ring Pushups (Rx+ = Ring Muscle ups)

40 Double Unders
20 Wallball Shots
12 GHD Situps
8 Ring Pushups

30 Double Unders
15 Wallball Shots
9 GHD Situps
6 Ring Pushups

Post speed step and double under reps and time for WOD. Ex: 92, 104, 12:12 Rx+

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Same weight each set. Max reps 3rd Set.

B. 10 minutes as many rounds as possible (AMRAP):
6 Pullups (Rx+ = C2B)
9 Burpees
12 Sumo Deadlift High Pull (m = 24/32kg, w = 16/24kg)

Post load and reps for bench and reps and rounds for AMRAP. Ex: 235#, 8 reps, 6+9 Rx.

THUR 05.12.16 Read More »

Shavasana. Coach Richard concluding a Yoga inspired "Stretch & Smash" session. — Shavasana. Coach Richard concluding a Yoga inspired “Stretch & Smash” session.

Today’s schedule

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

Workout of the Day (WOD)

A. Split Jerk: 2-2-2-2-2. Rest 2 minutes between sets. Same weight for all sets.

B. 7 minute AMRAP:
7 Toes to bar
20 Double Unders

Post load for Split Jerk and rounds and reps for AMRAP. Ex: 210#, 10+8 Rx.

And coming tomorrow…

A. Hang Squat Clean: In 20 minutes 1 hang squat clean (95/65) + (10/5# per round)

B. 5 Minute AMRAP
9 Ring pushups
5 Hang squat clean (m = 75/95/135, w = 55/65/95)

Post max load for hang squat clean and rounds and reps for AMRAP. Ex: 175, 5+7 L2.

TUES 05.03.16 Read More »

"There are victories of the soul and spirit. Sometimes, even if you lose, you win." Ducat lying on the floor after competition, defeated. Yet a hero for his daughter and the rest of us. — “There are victories of the soul and spirit. Sometimes, even if you lose, you win.” Ducat lying on the floor after competition, defeated. Yet a hero for his daughter and the rest of us.

h4>Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5 reps. Worksets. All sets at the same weight. Max reps for the last set.

B. 12 minutes as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10/7 Cal Row
40 Double Unders

Post load and reps for press and total rounds and repetitions completed.
Ex: 155#, 7 reps, 7 + 10 Rx

And coming tomorrow…

A. Front Squat: In 12 minutes work up to a heavy set of 3.

B. 12-9-6-3 Rep Rounds of [16 Minute Time Cap].
Front Squat (95/65)
GHD Situps
Wallball Shots 10ft target (20/14)
Toes-to-Bar
Kettlebell Swings (24/16kg)
AbMat Situps

Post load for front squat and time for WOD. Ex: 245#, 10:12 Rx.

WED 04.27.16 Read More »

Upcoming CFM Events

Saturday 4/2: Open House & Completion of the Open Cookout at CFM 1:30-3:30pm. Click here for more details and to RSVP!

Today’s schedule

Workout of the Day (WOD)

A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.

B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
40 Double unders

Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)

And coming tomorrow…

Open 16.5 Repeat: Beat your score from last week!
April Fools We’ll save that for another open.

A. Back Squat: In 15 minutes working up to a 3 rep max.

B. 4 Rounds For Time [16 Minute Time Cap]:
7 Burpees
9 Pullups (Rx+ = C2B)
11 Atomic Situps (m= 35/45#, w = 25/35#) w/ plate

Post load for squats and time for WOD. Ex: 290#, 10:12 Rx.

THUR 03.31.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

Open 16.2

Beginning on a 4-minute clock, complete as many reps as possible of the following triplet. If completed before 4 minutes, add 4 minutes to the clock and proceed to the next round adding weight to the squat clean with descending rep scheme:
Rx:
25 toes-to-bars
50 double-unders
15-13-11-9-7 squat cleans
m = 135, 185, 225, 275, 315
w = 85, 115, 145, 175, 205

Scaled:
25 hanging knee raises
50 single-unders
15-13-11-9-7 squat cleans
m = 95, 115, 135, 155, 185
w = 55, 75, 95, 115, 135

Additional Scaling Options for Classes:
Scaling T2B: K2A 1:1, T2R 1:1, Hanging Knee Raises 1:1, Situps 1:1
Scaling Double Unders: (DU+single) 25 reps, speed step 1:1, singles 1:1
L1 weights: (m = 65, 75, 95, 115, 135; w = 35, 45, 55, 65, 75)

In selecting which weights to go for the WOD select a weight ladder such that the 3rd round is below your 1RM Squat Clean OR (Power Clean + Front Squat). Either movement/combo is permitted.

Post total reps completed and tie break time for Double-unders. Ex: 259, 9:58 Rx

And coming Saturday…

Partner WOD
20 Minute AMRAP:
15 Push Jerks (m = 95/135, w = 55/95)
20 Burpee Box Jumps (24″/20″)
25 Deadlifts (m = 165/225, w = 105/155)
30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post total rounds and reps completed. Ex: 3+12 Rx+.

Namaste
Click here to reserve your spot for yoga

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

10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Deep Stretch Class- Michael. Click here to reserve

FRI 03.04.16 Open 16.2! Read More »

Upcoming CFM Events

Thursday 2/25: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, front squats, plate hops.
Thursday 2/25: Open 16.1 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 2/26: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Deadlift: 3 rep max

B. 5 Rounds [12 Minute Time Cap]:
10 Burpees (Rx+ = 15 Burpees)
50 Double Unders

Post load for deadlift and time to complete WOD: 10:48 Rx+

And coming tomorrow… Bring-A-Friend Day!!

A. 500m Row

B. Partner WOD:
10 minutes: Row for meters
Partner overhead barbell hold (45/35)
**Partners may switch positions as often as needed to keep barbell overhead. Once partner is off rowing machine, barbell may drop from overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Front Squats (45/35)

REST 1 minute

2 minutes as many as possible:
Burpee Plate Hops
**One 45# plate per team. Must come to full knee and hip extension on top of plate. May step up or hop on plate. Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total meters, front squat reps, and burpees for WOD
Ex: 1:36, 2225m, 58, 48. Rx

WED 02.24.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Ellen
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael