TGU

Work the turn! Jake and Lewis from Graveyard Games 2018

CFM Upcoming Events!

Saturday, January 12th: CFM Rise Up Partner Competition from 8 am – 2 pm Saturday morning! Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! RSVP here if you are spectating or competing: Rise Up FB Event
and Details!

Thursday, January 24th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, January 25th 6:30 pm: Graveyard Games Night Time Edition hosted by CrossFit College Park. CFM has 3 teams competing in this competition for a $1000 cash prize. The event is going to be a party and all CFM is invited (18+ only). Live DJ, Art Show, Beer on Tap and Wine served. Come support our teams as they compete and enjoy classy night out with your CFM fam! RSVP for the event and purchase your tickets from here:
CFM Night at the Graveyard Games!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

A. EMOM 10
Odd: 8 Turkish Reverse Lunges (4/4)
Even: 8 Chin Ups

B. AMRAP 12
3 Rope Climbs*
15 Wall Balls
45 Double Unders

*Note: All athletes must wear long socks or pants/tights to protect shins on rope climbs.

Post rounds and reps for AMRAP. Ex 4+10 Rx.

And coming tomorrow…

A. For Time
15-12-9
Pistols (each leg)
Hang Power Cleans (155/105)
Deficit Push Ups (45/25’s)

B. Midline
Not for time
4 Sets
100m Ski or 15 Cal Bike
10 Bird Dog
15 Hollow Rocks

Post time for the WOD. Ex: 7:30 Rx.

THUR 01.10.19 Read More »

7am crew getting some burpees before 2nd breakfast.

Today’s schedule

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

Workout of the Day (WOD)

A. Turkish Get ups: Complete 4 sets of 4 reps increasing weight.

B. “Lucky 13”
13 Minute AMRAP
13 Toes to Bar*
13 Kettlebell Swings (m = 16/24/32kg, w = 12/16/24kg) (L1 = Russian Swings)
13 Lateral Box Jump Overs (m = 24/24/30, w = 20/20/24)**

*Toes to Bar Levels
L3: T2B
L2: Wall Situps
L1: Wall Situps

**Step ups and downs permitted for Level 1 and 2.

This workout has been developed in collaboration with Neal Maddox to get your heart pumping and legs and lungs burning. Pick a skill level that doesn’t result in getting stuck for too long. If you have T2B but not yet 13 unbroken, Level 2 could be right. If hanging on the bar will be challenging for that many reps, you might consider going to Level 1 so you can keep moving and get more work done!

Speak with your coach if you have questions about which level is most appropriate for you. Enjoy the workout, and see you on the whiteboard!

Post load for TGU and rounds+reps completed in the AMRAP. Ex: 55#, 5+32 L3

And coming tomorrow…

A. Deadlift: 5-5-5-5-5 increasing weight. Start at 65% and end at 80-85%. Rest 3-5 minutes between sets.

B. “Down River”
4 Rounds [Not For Time]
30 Dumbbell Russian Twists (15 touches each side)
20 Single Arm Dumbbell Bent Row (10 each side)
10 Sledgehammers (5 each side)

Post load for each set of deadlift. Ex: 245-275-315-345-375.

TUES 10.03.17 “Lucky 13” Read More »