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MON 02.01.16

By | Partner WOD, WOD | No Comments
"You've got one more rep." Marvin.

"You've got one more rep." Marvin.


Today's schedule

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

Workout of the Day (WOD)

A. Overhead Squat: In 15 minutes working up to a heavy single

B. Teams of 2. For Time Complete [16 Minute Time Cap]:
60 Pullups (C2B = Rx+)
60 Cal row
30 Overhead Squats (m = 55/95, w = 45/65)
20 Overhead Squats (m = 75/115, w = 50/80)
10 Overhead Squats (m = 95/135, w = 65/95)

All reps are team totals. One partner working at a time.

Post load for Overhead Squat and time for WOD. Ex: 215#, 12:40 Rx.

And coming tomorrow...

A. Power Snatch: 2-2-2-2-2 work ups.

B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap] 10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*

**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead

Click here for complete WOD details.

Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.

MON 01.11.16

By | WOD | No Comments
Push the floor away

Push the floor away


Today's schedule

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

Workout of the Day (WOD)

A. Power Clean: 3 sets of 3. Worksets.

B. For Time: [18 Minute Time Cap]
Open: 1k Row
3 Rounds
12 Power Clean (135/95)
9 Chest-to-bar Pullups
6 Kettlebell Swings (32/24kg)

Post load for Power Clean and time for WOD. Ex: 205#, 9:48 Rx.


And coming tomorrow...

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

B. 3 Rounds [15 Minute Time Cap]
25 Thrusters (95/65)
25 Toes to Bar

Post load for thruster and time for WOD. Ex: 235#, 8:10 Rx.

FRI 01.08.16

By | Partner WOD, WOD, Yoga | No Comments

January Events

CFM Paintball: Saturday 1/9 at 3pm Dosser Works Paintball. Meet at the gym at 2:15pm to carpool.
Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Social Night: Friday 1/22 7:30pm

"I'm going to beat you in today's WOD just so you know." Sarah and Rodrigo

"I'm going to beat you in today's WOD just so you know." Sarah and Rodrigo


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- Travis

Workout of the Day (WOD)

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Air Squats
12 Pushups
24 Walking-Lunge Steps
250 Meter Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

And coming Saturday...

Teams of 2 [28 Minute Time Cap]
40-30-20-10:
Power Clean (m=95/120, w=65/85)
Box Jump Overs (24/20)
Push Jerks (m=95/120, w=65/85)
Toes to Bar

One partner working at a time. All reps are team totals.

Score is time to complete WOD. Ex: 19:10 Rx+


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- Dyer
11a: Open Gym- Dyer
12:15p: Yoga- Annie Harbison. Click here to reserve

TUES 01.05.16

By | WOD, Yoga | No Comments
Coach Travis rounding up the Saturday morning class

Coach Travis rounding up the Saturday morning class


Today's schedule

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

Workout of the Day (WOD)

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

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.


And coming tomorrow...

A. Rope Climbs: In 15 minutes work on rope climbing technique**

B. Rep Rounds for Time:
5-4-3-2-1 Rope Climbs**
25-20-15-10-5 Wallball (20/14)

****Wear long socks or pants to protect your shins when climbing rope.

Post load for rope climb and time for the WOD. Ex: 20#, 10:07 Rx

THUR 12.31.15 Set Goals And Smash Them In 2016!

By | WOD | No Comments

Goals for 2016

Tomorrow, we start 2016! As we reminisce on all the great experiences of this past year, our thoughts quickly turn to look ahead, and onto new year goals and resolutions.

What goals and benchmarks have you set for 2016? Have you met with your coach to discuss actionable steps to achieve these goals in 30, 60, and 90 day intervals? There is a reason we have our goal setting for 30 days for new members and each Quarterly Progress Check. 30-Day Goals just work! However, there is nothing wrong with annual goals. They are powerful in every sense, but we want to do the best we can to break up big goals into smaller, time-bound, specific, measurable benchmarks so we can reward ourselves along the path of fitness.

If you want something badly, you can do it for 30 days. Think about something you really want to get after… actually think about it. Yes, you could do it for 30 days, right? Now ask yourself – can you do it for 300 days? That extra “0” may have changed it up a bit. An annual goal doesn’t need to be tackled tomorrow, where a near-sighted goal has a burning fire inside of it.

Maybe you take a different approach this year. Maybe your annual goal is to have 12 independent months of goal setting, and accomplishment. In 30 days we can best our last set of goals in the month prior; we can focus purely on the process, and not solely on the end state. Because as we know, when we embrace this journey, and truly enjoy every second of it, we arrive at the destination before we know it. This place where the path and destination are the same for our happiness, health, and fitness.

As we think about new year goals, keep this in mind: Make every day count towards bettering ourselves and the people we care about. “Don’t be fooled by the calendar. There are only as many days in the year as you make use of.” -Charles Richard

Darcy breezing through speed step.

Darcy breezing through speed step.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Justin
8a: Open Gym- Justin
12n: All Levels CrossFit- Tom

Holiday Class Schedule

Thursday: Evening classes cancelled for New Year's Eve
Friday: Gym Closed for New Year's Day
Saturday: Resume regular schedule

Workout of the Day (WOD)

A. Front Squat: 4 sets of 3 reps. Workups. Complete 1 set every 3 minutes.

B. "Jazz Hands" [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)

Post load for Front Squat and time for WOD. Ex: 250, 13:18 Rx.

Holiday Travel Workout 9

5 Rounds:
Run max distance in 1 minute
Max rep sit ups in 1 minute

Use a watch to keep track of minute intervals. For the first 3 intervals run out, and for last 2 intervals run back. Walk cool down back to start. Use WalkJogRun.net to record distance covered.

Post distance and total situps. Ex: 1760m, 102 Rx.

And coming tomorrow... Holiday Travel Workout 10

Gym Closed: Happy New Year!!
For Time:
100 jumping jacks
75 air squats
50 pushups**
25 burpees

**Scale pushups to incline on chair, bed, or stairs.

Post time to complete WOD. Ex: 8:40 Rx.

WED 12.02.15

By | WOD | No Comments
Rise Up. Brad F pressing up in a thruster

Rise Up. Brad F pressing up in a thruster


Today's schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.

Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12 Rx.


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 = 75/100/120, 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 11.27.15

By | WOD | No Comments

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Morning Schedule, 6pm evening class only
Thur: Thanksgiving!! Gym Closed
Fri: 7am and 12pm Class, 1pm Open gym
Sat: 10am Class only. 11am Coach Dyer's Birthday Party. (No Yoga)
Sun 10am Class, 11am Open gym.

Coach Ellen warm up set on deadlift

Coach Ellen warm up set on deadlift


Today's schedule

7a: All Levels CrossFit- Stacy
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:
Toes to Bar
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 = 95/120/135, 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.

Saturday Schedule

10a: All Levels CrossFit- Stacy
11a: Birthday Party for Coach Dyer- Beers, Burgers, and Bean bag chairs

Sunday Schedule

10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Annie Harbison. Click here to reserve