power snatch

Coach Travis teaching the front box squat with Justin demoing

Today’s schedule

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

Workout of the Day (WOD)

A. Every minute on the minute (EMOM) for 8 minutes:
@ 75% 1RM Snatch
1 Power Snatch
1 Overhead Squat

B. For Time [14 minute time cap]
Open: 100 Double Unders**
15-12-9-6-3
Overhead Squats (100/70)
Pullups
Close: 100 Double Unders**

**Scale to DU+Single (35 reps), Speed Step (1:1), Singles (1:1)

Post load for Snatch Complex and time to complete WOD. Ex: 145#, 8:49 Rx

And coming tomorrow…

A. Deadlift: In 15 minutes work up to a 5 rep max.

B. 4 Rounds
200m Run
20m Foot-Hand Crawl
20m Walking Lunge Steps

Post load for Deadlift and time to compete WOD. Ex: 355#, 8:18 Rx.

TUES 09.01.15 Yoga Tonight at 8:15pm! Read More »

When 45# feels heavy and you need to shake out your arms. Only after a 1:29.8 500m split on Jackie for Doron.

Today’s schedule

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

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 Minute AMRAP
5 Double Unders (+5 per round for completing unbroken)*
5 Hang Power Snatch (75/55)

*If Double unders (DUs) are completed unbroken, +5 DUs per round. If athlete has 3 failed attempts at unbroken DUs, then there is no bonus and athlete must accrue a total of 5 Double Unders before going to Snatch. If able to complete 5 DUs unbroken in a round, continue to 10 next round, and again to 15, and so on. Stay at the same DU if unable to complete unbroken in 3 attempts, but must still complete total reps before going to Snatch. Example:
5-10-10-15-20-25-25-25-30-… Double Unders
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 weight unbroken Wallballs (10ft).

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 and time to finish WOD. If time capped post total reps completed.
Ex: 30#, 12:45 Rx
Ex2: (20:00) 108 Rx

TUES 06.09.15 Escape Velocity Read More »

Today’s schedule

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

Workout of the Day (WOD)

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.

And coming Saturday…

“Sprint to the End”
4 Rounds (3 minutes per round)
200m sprint
3 Clean & Jerk (m = 135/95, w = 95/65)
3 Bar facing burpees
As many as possible 50m shuttle sprints in remaining time.
Rest 3 minutes between rounds

Score total distance completed in shuttle sprints. Count every 10m interval. Ex: 840m.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 05.08.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time:
500m Row
21 Power Snatch (m = 95/75 w = 65/55)

Post load for snatch and time for WOD. Ex: 165#, 11:10 Rx+.

And coming tomorrow…

8 Rounds For Time [24 Minute Time Cap]
3 Body Weight Back Squats
10 Pushups
200m Run

Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx

TUES 04.14.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
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. Snatch Complex: In 15 minutes working up to a heavy complex of:
1 Hang Power Snatch
1 Hang Squat Snatch

B. 15 Minute AMRAP:
10 Power Snatch (95/65)
10 Hand Release Pushups
10 Toes To Bar
10 Lateral Barbell Burpees

Post load for Snatch Complex and total reps for WOD. Ex: 145#, 208 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5. Worksets. Max reps on final set.

B. 7 Rounds For Time:
7 Wallballs
7 Medball Cleans
7 Medball Power Slams
7 Situps w/ Medball
(20/14)

Post load and reps for pullups and time for WOD: 55#, 7 reps, 12:10 Rx.

MON 02.09.15 Read More »

The Hero Within. How CrossFit lights a fire in us and extends to all aspect of our life. People join CrossFit for fitness and health benefits. Yet, in that pursuit people experience a holistic transformation that extends beyond the physical. Coach Glassman has described this as the “transference effect.”…Click here to read more: CrossFit Transference “The CrossFit Journal” by Chris Cavallerano

Ellen touch and go "TnG" for power snatch — Ellen touch and go “TnG” for power snatch

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- Mike
6p: All Levels CrossFit- Mike

Workout of the Day (WOD)

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. 12 Minute AMRAP:
15 Power Snatches (75/55), 15 Box Jumps (24/20)
15 Power Snatches (95/65), 15 Box Jumps (24/20)
15 Power Snatches (115/80), 15 Box Jumps (24/20)
15 Power Snatches (135/95), 15 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

Post load for Snatch Complex and total reps for WOD. Ex: 185, 122 Rx.

And coming Saturday…

Teams of 2 to 3: “Team Luke”
400m Run
15 Clean and Jerks (155/105)
400m Run
30 Toes to Bar
400m Run
45 Wallballs (20/14)
400m Run
45 Kettlebell Swings (24/16kg)
400m Run
30 Ring Dips
400m Run
15 Front Rack Lunge Steps (155/105)
400m Run

All reps and distances are team totals. One person working at a time.

Score is time to complete WOD. Ex: 34:10 Rx

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 01.16.15 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Squat Snatch: In 15 minutes work up to a heavy single

B. For Time: [18 Minute Time Cap]
21 Power Snatches (95/65)
21 Burpees
21 Pullups
15 Overhead Squats (95/65)
15 Burpees
15 Pullups
9 Squat Snatches (95/65)
9 Burpees
9 Pullups

Post load for Snatch and time for WOD. Ex: 165#, 10:24 Rx.

And coming tomorrow…

A. Thruster: In 12 minutes work up to a heavy set of 2

B. Teams of 3: 25 Minute AMRAP
3K Row
100 One Arm Alternating Kettlebell Snatches (24/16kg)
30 Thrusters (75/55)
30 Thrusters (95/65)
30 Thrusters (115/80)
30 Thrusters (135/95)
30 Thrusters (155/105)
Max Thrusters (185/135) in Time Remaining

One partner working at a time

Post load for thruster and score total reps of thrusters from AMRAP.
Ex: 215#, 154 (4 thrusters at 185#) Rx.

MON 01.05.15 Read More »

Rolling out is a beautiful thing post WOD

December Save the Dates

CFM New T-shirt Pre-Order Last day for 10% off! Click here to order.
4th Quarterly Progress Checks:Starting Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

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

Workout of the Day (WOD)

A. Power Snatch: In 15 minutes work up to a heavy single

B. 12-9-6 Rep Rounds for Time:
Power Snatch (m = 75/115, w = 55/80)
Ring Dips
Burpees over bar

Post load for Snatch and time for WOD. Ex 190#, 7:50 Rx+.

And coming Saturday…

Partner WOD: 3 Rounds
4x 200 Meter Run
40 Power Clean (120/85)
40 Box Jump Overs (24/20)

Both partners may be working at the same time, except for the runs. Partners alternate the runs. All reps are team totals.

Score time to complete WOD. Ex: 22:15 Rx.

FRI 12.05.14 Last Day to Pre-Order New CFM T-shirts! Read More »

Today’s schedule

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

Workout of the Day (WOD)

<A. Power Snatch: In 10 minutes work up to a heavy single.

B. Third Time’s The Charm
3 minute AMRAP:
3 Power Snatches (115/85)
20 Double-Unders

Rest 3:00

4 minute AMRAP:
4 Power Snatches (95/65)
20 Double-Unders

Rest 4:00

5 minute AMRAP:
5 Power Snatches (75/55)
20 Double-Unders

Post load for Snatch and rounds and reps completed each AMRAP.
Ex: 185#, 3 / 4+3 / 6+12 Rx

And coming tomorrow…

A. Rope Climbs: In 15 minutes practice rope climbs.

B. Rotate Every Minute
3 Rounds: 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climb
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Post total reps. Ex: 281 Rx

TUES 11.11.14 Read More »

Scott dropping under the barbell to receive the snatch.

Today’s schedule

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