kettlebell swings

Upcoming CFM Events

Thursday, July 23rd: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Sat/Sun, July 25th & 26th CrossFit Games Viewing.
Saturday, August 1st:9am-12 noon. 31Heroes WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. Bench: 3-3-3. In 9 minutes complete 3 sets working up in weight to heavy set of 3.
(85-90-93% of 1 RM) or (105-108-110% of 3×5)

B. For Time: [18 Minute Time Cap] #Kettlebell Friday
By In:
30 Situps
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)

Then complete:
9-6-3-6-9 Power Clean (m = 120/135, w = 85/95)
9-6-3-6-9 Kettlebell Swings (m = 24/32kg, w = 16/20kg)

Cash Out:
100m Single Kettlebell Carry (m = 24/32kg, w = 16/20kg)
30 Situps

Post load for Bench. Post time to complete WOD. Ex: 260#, 9:10 Rx

And coming Saturday…

“One More Rep”
Partner WOD
[20 Minute Time Cap]
41 Toes to Bar
41 Box jump-overs (24/20”)
41 Kettlebell Swings (24/16kg)
41 Wallballs 10ft target (20/14)
41 Pullups
41 Medball Power Slams (20/14)

At the start do 1 burpee
At start of next minute do 2 burpees
At start of next minute do 3 burpees… and so on.

Only one partner working at a time on the chipper. 1 pullup bar, 1 box, 1 Kettlebell, 1 wallball per team. All reps are team totals and completed in chipper style so for example, all toes to bar must be complete before moving on to box over jumps and so on. All burpees are team totals, both partners may do these together but they do not have to be tandem (for example: one partner could do all 3 burpees at the start of the 3rd minute interval, then by the 10th minute, both partners could work at the same time and do 5 burpees each)

Post time to finish WOD: 12:15 Rx.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit- Tom
12p: Yoga- Monica Miller

Sunday Schedule

10a: All Levels CrossFit- Jason
11a: Competition Practice/Open Gym- Jason

FRI 07.17.15 Read More »

Coach Travis getting a pistol after hiking to the top of Cerro Fuya Fuya in Ecuador. Elevation 13,986 ft.

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.

B. 3 Rounds for Time:
200m Run
30 Mountain Climbers**
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

**Mtn Climbers: (L+R = 1 reps). Post load and max reps for weighted pullups. Post time to complete 3 rounds. Ex: 45# 10 reps, 10:14

And coming tomorrow…

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

B. Group WOD: In teams of 2-6 complete 20 reps per person for each of the following movements:
Toes to bar
Deadlift (315/275/225)**
Tire Flips
Box Jumps (24/20) Step downs only

[20 minute time cap]. 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 male teams 315, mixed teams 275, and female teams 225.

Post load for power cleans and time to finish group WOD. If time capped post ratio of reps completed:
Ex1: 115, 12:12 T2R
Ex2: 215, team of 5: 375 out of 400 reps = 94% Rx

July 4th Holiday Schedule

Thursday 7/2: 6,7am classes,8am open gym, 12pm, 5,6pm classes.
Friday 7/3: Closed for Observance of Independence Day.
Saturday 7/4: 10am class only. Captain America WOD.
Sunday 7/5:10am class, 11am open gym.

WED 07.01.15 Read More »

Today’s schedule

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

Workout of the Day (WOD): Bring-A-Friend Day!!

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

B. Partner WOD
10 Rounds:
12 Kettlebell Swings (32/24kg)
10-20-30-40ft Agility Sprint
12 Medball Passes 10ft (20/14)

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

And coming tomorrow…

A. Front Squats: 5 sets of 3 reps working up to heavy set of 3. Rest 2-3 minutes between sets.

B. 3 Rounds of:
3 minutes as many rounds as possible (AMRAP):
Buy In: 200m Sprint
5 Front Squat (50% Part A.)
5 Pullups
5 Toes To Bar
5 Power Clean (50% Part A.)
1 minute rest between each 3 minute AMRAP.

Post 3 Rep Max Front Squat, and total reps from 3 rounds of AMRAP and load. ex: 285#, 164 @ 145#

THUR 05.28.15 Bring-A-Friend Day!! Read More »

Way to finish that last set. David and Brandon partner WOD.

Today’s schedule

Workout of the Day (WOD):

A. Kipping Pullups: 4 sets of 7. (Rx+ Chest to Bar). Rest 2 minutes between sets. Max reps on 4th set.

B. 7 Rounds
7 Toes to bar
11 Kettlebell Swings (24/16 kg)
15 Double Unders

Post total reps of pullups and time for WOD: 41 C2B, 8:41 Rx.

And coming tomorrow…

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

B. Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)

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

THUR 05.07.15 Read More »

Keep it up. Monica lunge walkin' — Keep it up. Monica lunge walkin’

Today’s schedule

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

Workout of the Day (WOD):

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.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Sub strict or segmented pullup+negative.

B. Complete For Time:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run

Post load and reps for pullups and time for WOD. Ex: 57#, 7 reps, 13:12 Rx

THUR 04.30.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Jason
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard

Workout of the Day (WOD)

For Time Complete:
800m Run
20 Thrusters (m = 120/95, w = 85/65)
15 Kettlebell swings (m = 32/24kg, w = 24/16kg)
600m Run
15 Thrusters
15 Kettlebell swings
400m Run
10 Thrusters
15 Kettlebell swings

Post time for WOD. Ex: 21:25 Rx+

And coming tomorrow…

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

B. 12 minute as many rounds as possible (AMRAP):
OPEN: 40 Burpees
10 Cal Row
40 Double Unders (3:1 singles)

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

TUES 04.28.15 Read More »

The Kettlebell Swing Why are certain movements so popular in CrossFit? Through analysis of the two kettlebell swings and two other CrossFit staples, the clean & jerk and the Thruster this should further elucidate our thinking in selecting exercises for regular inclusion in the CrossFit program …Click here to read more “The CrossFit Journal”

Today’s schedule

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

Workout of the Day (WOD)

A. Deadlift: In 12 minutes work up to 1 heavy set of 10. (Touch and go 75% 1RM)

B. 3 Rounds for Time
15 Deadlift (155/105)
30 Kettlebell Swings (20/12 kg)
45 Double Unders (Singles 3:1)

Post load for deadlift and time for WOD. Ex: 335#, 10:09 Rx.

And coming Saturday…

Partner WOD
20-18-16-14-12-10 Rep Rounds of
Power Clean (135/95)
Toes to bar
8 Tire flips each round

All reps are team totals. One partner working at a time. Tire flips may be partner flips.

Post time for WOD. Ex: 18:19 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 04.24.15 Read More »

Today’s schedule

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

Workout of the Day (WOD):

A. Strict Ring Dips: Every minute on the minute for 7 minutes.
15 seconds max rep Strict Ring Dips
45 seconds rest

B. 4 minute AMRAP for 3 rounds:
OPEN: 400m Run
In remaining time complete as many rounds and repetitions as possible:
4 Pushups
6 Kettlebell Swings (24/16 kg)
10 Goblet Squats (24/16 kg)
Rest 1 minute after each 4 minute AMRAP

Post total reps of dips and total repetitions from WOD. Ex: 32, 125

And coming tomorrow…

TRIPLET FRAN [24 Minute Time Cap]:
In teams of two, with only one person working at a time, complete the following for time:
Heavy Fran: 15-12-9
Thrusters (135/95 scaled 95/65)
Weighted Pullups (25/10# DB scaled strict pullups)

Lite (PVC) Fran: 27-18-9
PVC Thruster
Jumping Pullups

Fran: 21-15-9
Thrusters (95/65 scaled 75/55)
Pullups

Post time for WOD. Ex: 15:30 Rx

THUR 04.09.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Shoulder Press: 5 sets of 5 reps. Working up to a heavy set of 5.

B. 10 minute AMRAP
11 Kettlebell Swings (24/16kg)
9 Box Jumps (24”/20”)

Post load for press and total rounds and repetitions for AMRAP. Ex: 160#, 8+8 Rx.

And coming tomorrow…

A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold

B. TABATA IT AGAIN:
Double Unders
Row (for cal)
Kettlebell Push Press (16/8kg kettlebells)
Double Unders

Score total DUs part A. and total reps from each TABATA. Ex: 212, (210 / 46 / 65 / 189 ) Rx

MON 04.06.15 Read More »

Today’s schedule

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