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FRI 04.15.16 “Fight Gone Bad” Style

By | WOD, Yoga | No Comments
Matt C with Mom and Dad watching in the box bleachers on Friday Night Lights

Matt C with Mom and Dad watching in the box bleachers on Friday Night Lights


Today's schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
10a: SweatFit- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Hang Power Clean: In 12 minutes work up to a 3RM.

B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead Lunge Steps w/ (25/15#) plate
Speed Step (R+L=1)
Wallballs (20/14) to 10ft
Rest 1 minute

very rep counts. Post total reps from all rounds. Ex: 468 Rx.

And coming Saturday...

Partner WOD!!

12 Rounds [24 Minute Time Cap] 6 Box Jumps (24/20) -- Partner dead hang hold
9 Front Squats (95/65) -- Partner handstand hold
12 Toes to bar -- Partner holds barbell front rack (95/65)

All rounds and reps team totals. One partner working at a time while other in static hold.

Post time to complete WOD. Ex: 23:10 Rx


Saturday Schedule

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

Sunday Schedule

10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Kathlin Kleem. Click here to reserve

THUR 04.14.16 Partner WOD

By | Partner WOD, WOD | No Comments
CFM Bring-A-Friend (BAF) Day WOD is today 4/14 and again next week 4/21. Invite a friend to join you for an all-levels beginner friendly partner workout!

CFM Bring-A-Friend (BAF) Day WOD is today 4/14 and again next week 4/21. Invite a friend to join you for an all-levels beginner friendly partner workout!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
10a: SweatFit- Brianna
12n: All Levels CrossFit- Brianna
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. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.

B. Partner WOD:
All reps are team totals. Partners may leap frog each movement or partition the reps anyway. 1 partner working at a time.

12 Minute AMRAP
150m Row while partner holds elbow plank
10 Lunge Steps
10 Jumping Jacks
10 Air Squats
10 Leg Lifts to 90

At 3, 6, 9 minutes complete 10 plank twists each partner (L+R=2).

At end of AMRAP, rest 3 minutes. Then complete...

9 Minute AMRAP
5 Broad Jumps (6/4ft)
10 Jane Fondas
15 Starfish Crunches (L+R=2)
20 High Knees (L+R=2)

Post weight of sled pull and only full number of rounds completed in each AMRAP.
Ex: 180#, 7, 9 Rx.


And coming tomorrow...

A. Hang Power Clean: In 12 minutes work up to a 3RM.

B. Fight Gone Bad Style
For 3 rounds complete as many repetitions in 1 minute at each station:
Hang Power Cleans (95/65)
Row (cal)
Overhead Lunge Steps w/ (25/15#) plate
Speed Step (R+L=1)
Wallballs (20/14) to 10ft
Rest 1 minute

very rep counts. Post total reps from all rounds. Ex: 468 Rx.

TUES 04.12.16

By | WOD, Yoga | No Comments
Tina and Sarah workout cash out with pushups

Tina and Sarah workout cash out with pushups


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
10a: SweatFit- Brianna
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. Power Snatch: 10 Minute EMOM: 1 Power Snatch. All reps at the same weight.

B. 3 Rounds For Time [15 Minute Time Cap]:
500m Row
21 Power Snatch (m = 45/75/95, w = 35/55/65)

Post load for snatch and time for WOD. Ex: 165#, 11:10 L3.

And coming tomorrow...

8 Rounds For Time [24 Minute Time Cap]
3 Bodyweight 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

THUR 03.24.16 Bring A Friend Day!!

By | WOD | No Comments

CFM Events

Thursday 3/24:Today is Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend's contact email).
Friday 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness!
Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.

Squat stretch mobility

Squat stretch mobility


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.4 Live Announcement at CFM

Workout of the Day (WOD)

A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.

B. Partner WOD:
400m Run + 500m Row
500m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 250m Row
250m Row + 200m Run
20 Air Squats
Rest 3 minutes
3 Rounds:
20 Medball Passes (20/14) 6ft
20 Situps
20 Medball Slams (20/14)

At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats, situps, and slams at a time.

Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.

And coming tomorrow...

Open 16.5: TBA

FRI 03.18.16 Open 16.4!!

By | CrossFit Games, Events, WOD | No Comments

Upcoming CFM Events

Friday 3/18 & 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness!
Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend's contact email).
Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM on Saturday after morning classes.

Amanda K

Amanda K


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 16.4

Rx
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14) to (10/9ft)
55-calorie row
55 handstand push-ups

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (135/95)
55 wall-ball shots (20/10) to (9/9ft)
55-calorie row
55 hand release push-ups

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked.

Post total reps completed and tie break time. Ex: 202, 9:58 Rx.

And coming Saturday...

Team WOD:TBA!


Saturday Schedule

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

Sunday Schedule

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

TUES 03.01.16

By | WOD, Yoga | No Comments
Thursday Bring-A-Friend Day from this past month.  Next BAF Day is 3/24!

Thursday Bring-A-Friend Day from this past month. Next BAF Day is 3/24!


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- Richard
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).

B. For Time:
Open: 500m Row

Then... 4 Rounds:
8 Box Jumps (30/24) (w/ step downs)
12 Kettlebell swings (24/16kg)

Close: 500m Row

Post height for box jumps and time for WOD. Ex: 39”, 8:19 Rx.

And coming tomorrow...

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. 3 Rounds For Time [12 Minute Time Cap]
10 Ring Dips (Rx+ = 5 Muscle Ups)
10 1-Arm Alternating Kettlebell Snatch (20/12kg)
75 Double Unders

Post time to complete WOD. Ex: 8:20 Rx+

THUR 02.25.16 Bring-A-Friend Day!!

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

Upcoming CFM Events

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
Thursday 3/10:CFM Social and Open Week 3 Live Announcement at Yeah! Burger West Midtown 7:30pm

Team workout. Yeah!

Team workout. Yeah!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.1 Live Announcement

Workout of the Day (WOD)

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


And coming tomorrow...

Open 16.1: TBA