September 2013

Don’t forget we’re trying out an 8a class on Tuesdays & Fridays through the 15th.

Goodbye Cheryl & Kalen!

We’ve been so lucky to have 3-time Olympian Cheryl Haworth & her fiance Kalen as a part of the CFM community for the past four months. Kalen just got a promotion at SCAD (you go girl!), but the new gig is based in Savannah, so they’ll be moving back south later this week.
Join Cheryl today at the 5pm class as she coaches great clean & jerk form. She’ll also be back regularly for Olympic Lifting workshops. It’s been a pleasure getting to know you both and learning from you, Cheryl! Thanks for sharing your knowledge & expertise. Best wishes in Savannah!

Big crowd of 15 got after the Hotshots 19 hero WOD in Monday’s noon class. Great work crew!

Today’s Schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: All Levels – Beka
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis & Cheryl
6p: All Levels CrossFit- Cassie
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Advanced CrossFit- Lis

Workout of the Day (WOD)

A. Front Squat: 4×4 workups (work up, or increase weight each set)
B. Clean & Jerk: 15min of skillwork OR 15 min to a heavy triple
C. 12 min to find max height box jump

And coming tomorrow…

A. Single arm press: 5×5 each side (workups)
B. 10 min pistol skillwork OR find Weighted Pistol 3RM
C. Tabata row OR AirDyne OR jump rope singles OR double unders

TUES 9.3.13 Farewell Cheryl Read More »

ONLY ONE CLASS TODAY AT 12N!

September programming

In honor of football season, this month’s programming has a special CrossFit Football flavor to it… what’s that mean to you? We’ll be doing more power cleans, box jumps, sprints, and playing with our “toys” like the prowler, sleds, sledgehammers & tires!
Just a note about CFM programming – this is designed to be an overall strength & conditioning program for “general physical preparedness” – to make you more fit, look better naked, etc. Since our students all have different training schedules, we can’t ever know which combination of this (or any) month’s workouts you’ll do. For that reason, it’s up to you to adjust each workout as needed – do a lot of air squats yesterday? Go lighter on back squats today. Shoulders/traps really sore from Tuesday’s power cleans? Show up early to roll ’em out AND maybe go lighter on presses today. These are just a few examples… feel free to ask your coaches for help on how to modify/game plan for each day’s workout based on your individual goals & needs.

Today’s schedule

12n – All Levels CrossFit w Lis

Workout of the Day (WOD)

Football WOD!
In any order: 50 sledge hammer strikes
50 tire flips
40′ seated sled drag (arms only)
40′ sled drag legs
40′ prowler push
5 shuttle runs

OR
“Hotshots 19”
A hero WOD dedicated to the 19 members of the Granite Mountain Hotshots firefighting team who lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ
Six rounds for time of:
30 Squats
19 Power Cleans 135/95
7 Strict Pull-ups
Run 400 meters