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
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
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
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
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean: In 18 Minutes work up to a 1 Rep Max
B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max
C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)
Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.
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
Upcoming CFM Events
Today, Wednesday, Nov 16th: 8pm Strength Training begins this evening and 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!
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 (include their full name and email address)!
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!!
Many have asked, “Why are the workouts named after Girls?” According to the National Weather Service theuse of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names. Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”
Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill. You can also try variations on this basic exercise. For example, contract and release your PC muscles quickly, several times in succession. Or practice contracting them very slowly. You can also vary your position, completing Kegel exercises while standing, sitting, or lying down, make sure to check out https://joyonproducts.com/ to improve your pelvic area. These workouts come with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Post total reps from each AMRAP. Ex: 121, 77, 38 L3
B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch
And coming tomorrow…
A. Clean: In 18 Minutes work up to a 1 Rep Max
B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max
C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)
Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.
Upcoming CFM Events
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 (include their full name and email address)!
** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
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 (include their full name and email address)!
** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
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- 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: 5 sets of 4 reps @ 80%. E4MOM.
B. “Nasty Girls” [15 Minute Time Cap]
L1
2 Rounds*
50 Air Squats
7 Burpees
10 Hang Power Cleans (75/55#)
L2
3 Rounds
50 Air Squats
7 Burpee Pullups
10 Hang Power Cleans (95/65#)
L3
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
*(L1+ = 3 Rounds)
Post load for squat and time to complete WOD. Ex: 265# , 10:14 L3.
Nasty Girl Demo WOD. Annie, Nicole, and Eva T [video]
The triplet was first released on CrossFit.com on Sunday, Dec. 4, 2005. It didn’t have a name then. It was just the main-site workout of the day. The video linked with it featured future Director of CrossFit Training and Certification Nicole Carroll, future 2011 and 2012 CrossFit Games competitor Annie Sakamoto, and 1992 and 1994 Olympic Games slalom skier Eva Twardokens doing the WOD with 95 lbs. This WOD triplet is the ultimate representation of a balanced CrossFit workout. It includes a gymnastics movement in the muscle-up, an Olympic lifting element in the Hang Power Clean, and a metabolic movement in the air squat. Countless people, men and women, cite this video as the reason they started CrossFit.
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- Justin
7a: All Levels CrossFit- Justin
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Tina
6p: All Levels CrossFit- Tina
Workout of the Day (WOD)
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
And coming Saturday…
“AV HERO WOD”
25 Minute AMRAP
3-6-9-12-15-18-21-… ascending by 3 reps each round
THRUSTERS (m = 45/75/95, w = 35/55/65)
PULL-UPS**
OVER THE BAR BURPEES
**Scale the pullups to kipping singles 1-2-3-4-… ascending by 1 rep each round, or to barbell pullups 1:1, or ring rows 1:1.
Score is total reps completed. Ex: 298 L3.
Staff Sgt. Alex Anthony Viola, 29, of Keller, Texas, died Nov. 17, 2013, of wounds received from an improvised explosive device in Kandahar Province, Afghanistan. He is survived by his parents and sister. – DE OPPRESSO LIBER –
Saturday Schedule
08:45a: Doors Open
09:30 Heat 1 (09:00-10:00)
10:15 Heat 2 (09:45-10:45)
11:00 Heat 3 (10:30-11:30)
12:15 Yoga- Monica Miller. Click here to reserve
Sunday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve
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
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
Demo of Big Clean Complex [video]
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Demo of Shoulder Routine [video]
Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135
And coming tomorrow…
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.
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!!
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. “Lead Foot”
4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20
4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups
**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1
Post reps for each AMRAP. Ex: 89/84/90 Rx.
And coming tomorrow…
A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
Demo of Big Clean Complex [video]
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Demo of Shoulder Routine [video]
Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135
Upcoming CFM Events
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!!