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TUES 11.29.16 “Freedom Sauce”

By | WOD, Yoga | No Comments
Matt D

Matt D


** Save the Date! **
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

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

Workout of the Day (WOD)

“Freedom Sauce”
L3
3 Minute AMRAP
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

3 Minute AMRAP
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

3 Minute AMRAP
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00

3 Minute AMRAP
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row

Post score = total calories after all 4 rounds. Ex: 52 L3.

And coming tomorrow...

A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps.

B. 4 Rounds [16 Minute Time Cap]
10 Jerk (m = 75/100/125, w = 55/70/85)
10 Kettlebell Swings (m = 20/24/32, 16/20/24kg)
100m Sprint
Rest 1 minute between rounds

Post load and reps for back squat and time for WOD. Ex. 290#, 6 reps, 11:10 L3.



FRI 11.25.16

By | WOD, Yoga | No Comments
Alison and the Saturday morning crew

Alison and the Saturday morning crew


Today's schedule

12n: All Levels CrossFit- Michael
1p: Open Gym- Michael

Workout of the Day (WOD)

A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.

B. 15-12-9 Rep Rounds for Time: [15 Minute Time Cap]
Toes to Bar
Dumbbell Push Press (m = 35/50, w = 25/35)
Burpees over Erg
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.

And coming Saturday...

"Grey Wolf"
For Time (m = 95/115/135, w = 55/70/85)
40 Power Clean
40 Air Squat
40 Bench Press
40 Double under
40 Deadlift
40 Burpees

Score is time to complete the WOD. Ex 19:30 L3.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Thanksgiving Schedule

Thursday
Gym Closed

Friday
12n: All Levels CrossFit- Michael
1p: Open Gym- Michael

Saturday
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:45a-12:30p: Stretch&Smash Session- Michael

Sunday
10a: All Levels CrossFit- Anthony
11a: Strength Training/Open Gym- Anthony
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 11.18.16 “CrossFit Games Invitational On Sunday!”

By | WOD, Yoga | No Comments
Stacy

Stacy


Upcoming CFM Events

Sunday, Nov 20th: Strength Training Continues!: M/W 8pm and Sun 11am. This will be an 6 week cycle that builds into our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Sunday, Nov 20th:CrossFit Games Invitational Live on Games.CrossFit.com from 4-6pm.

Sunday, Dec 4th:Olympic Weight Lifting Workshop 9:30-11:00am (Part I: Snatch).


**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

Today's schedule

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

Workout of the Day (WOD)

A. “22”
22 Minute AMRAP

22 Wallballs (m = 10 to 9ft, 14/20 to 10ft, w = 6/10 to 9ft, 14 to 10ft)
22 Power Snatch (m = 45/65/75, w = 35/45/55#)
22 Box Jumps (m = 16/20/24, w = 12/16/20”)
22 Push Press (m = 45/65/75, w = 35/45/55#)
22 Calorie Row

B. Supple Leopard Smash & Stretch
1. Adductor Barbell Smash
2. Super Frog Stretch
3. Quad Barbell Smash
4. Couch Stretch

Post total rounds and reps for the AMRAP. Ex: 4+28 L3

And coming Saturday...

TBA

Saturday Schedule

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

Sunday Schedule

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

THUR 11.17.16 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments
Casey

Casey


Upcoming CFM Events

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 in advance (include their full name and email address)!

Sunday, Nov 20th: Strength Training Continues!: M/W 8pm and Sun 11am. This will be an 6 week cycle that builds into our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Sunday, Nov 20th:CrossFit Games Invitational Live on Games.CrossFit.com from 4-6pm.

**Save the Date!**
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

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- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Michael

Workout of the Day (WOD):

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Situps
50 Calorie Row, 50 Goblet Squats (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

And coming tomorrow...

A. “22”
22 Minute AMRAP

22 Wallballs (m = 10 to 9ft, 14/20 to 10ft, w = 6/10 to 9ft, 14 to 10ft)
22 Power Snatch (m = 45/65/75, w = 35/45/55#)
22 Box Jumps (m = 16/20/24, w = 12/16/20”)
22 Push Press (m = 45/65/75, w = 35/45/55#)
22 Calorie Row

B. Supple Leopard Smash & Stretch
1. Adductor Barbell Smash
2. Super Frog Stretch
3. Quad Barbell Smash
4. Couch Stretch

Post total rounds and reps for the AMRAP. Ex: 4+28 L3

THUR 11.10.16

By | WOD | No Comments
Coach Mike PR Deadlift of 485# at the TFC Powerlifting meet.

Coach Mike PR Deadlift of 485# at the TFC Powerlifting meet.


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!!

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- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.

B. “Friendly Walk” [25 Minute Time Cap]
21-15-9
Calorie Row
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
Mountain Climbers (R+L=1)

100m Kettlebell Front Rack Walk (24’s/16’s)

21-15-9
Calorie Row
Mountain Climbers (R+L=1)

Complete the 100m carry in between the full 21-15-9 triplet. There are 2 carries total.

Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 21:38 Rx.

And coming tomorrow...

A. Banded Deadlift: In 15 minutes work up in weight to a heavy set of 5.
@ 93% of 5RM

B. 15 Minute AMRAP
60 Double-unders*
30 Wallballs**
15 Deadlifts (m = 115/185/245, w = 85/125/165)

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

**Wallball Levels
L1 = 10# to 9ft, 6# to 8ft
L2 = 14# to 10ft, 10# to 9ft
L3 = 20# to 10ft, 14# to 10ft

Post load for deadlift and rounds and reps for AMRAP. Ex: 165#, 3 + 92 L3

FRI 11.04.16

By | Events, WOD, Yoga | No Comments
CFM November Member of the Month Chris Hovis

CFM November Member of the Month Chris Hovis


Today's schedule

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

Workout of the Day (WOD)

A. Overhead Squat Complex: In 15 minutes work up in weight to a heavy complex from the floor.
1 Snatch + 1 Overhead Squat
@ 80% 1RM Snatch

B. “Tootsie Roll” [15 Minute Time Cap]
For time:
Buy-in: 1,000m Row
Directly into:
21-15-9
Overhead Squats (m = 45/65/95, w = 35/45/65#)
KB Swings (m = 16/20/24, w = 8/12/16kg)

Post load for complex and time for the WOD. Ex: 165#, 12:14 L3

And coming Saturday...

A. Hang Power Clean: In 15 minutes work up to a 1RM Hang Power Clean.

B. 5 Rounds For Time [18 Minute Time Cap]
12 Hang Power Clean (@55% Max C&J)
12 Push Jerk (@55% Max C&J)
12 Toes to Bar

Post load for clean and time for the WOD. Ex: 265#, 15:14 @ 135#

Saturday Schedule

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

Sunday Schedule

10a: Open Gym- Michael
11a: CFM Brunch Social!
12:15p: Yoga- Alexis Story. Click here to reserve

MON 10.31.16 Happy Halloween!

By | WOD | No Comments
Squat mobility circle

Squat mobility circle


Today's schedule

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

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps at 80%. Max reps on 3rd set.

B. 15 Minute AMRAP
3 Rounds of
500m Row
12 Burpees
21 Box Jumps (24/20”)
Then..
AMRAP Pullups (Rx+ = Ring Muscle Ups)

Post load and reps for squat and Rounds + Reps for AMRAP.
Ex: 285#, 7 reps, 3+12 Rx+


And coming tomorrow...TUESDAY

“Bouncy House”

4 Minute AMRAP
**3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Row
Rest 4:00

4 Minute AMRAP
**2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Calorie Row
Rest 4:00

4 Minute AMRAP
**1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Calorie Row

**Rounds must be completed unbroken. Every time the bar is dropped or set down, the athlete must complete 5 burpees before continuing. Only after the 6th Jerk each round may the bar be set down.
L1 (m = 65-75-85, w = 45-55-65)
L2 (m = 75-95-115, w = 55-65-85)

Post total calories for AMRAPs. Ex: 122 L3


Upcoming CFM Events

Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm.
Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm.
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!