6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Kelly
4p: Open Gym- Jason
5p: All Levels CrossFit- Jason
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Bench Press: 5-4-3-2-1 working up to a heavy single.
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey
Workout of the Day (WOD)
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
And coming tomorrow…
A. Bench Press: 5-4-3-2-1 working up to a heavy single.
Team Rohr’s next powerlifting seminar is this Saturday, Jan. 10th at CF Chattahoochee in Duluth. Spend half a day with Team Rohr coaches and athletes, going in-depth with each lift (squat, bench, deadlift), working up to a heavy single, and get an overview of basic programming with exercise selection & technique.
Thursday is the last day to sign up: Click here for details & registration
Today’s schedule
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Thruster: In 12 minutes work up to a heavy set of 2
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
6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Squat Snatch: In 15 minutes work up to a heavy single
B. For Time: [18 Minute Time Cap]
21 Power Snatches (95/65)
21 Burpees
21 Pullups
15 Overhead Squats (95/65)
15 Burpees
15 Pullups
9 Squat Snatches (95/65)
9 Burpees
9 Pullups
Post load for Snatch and time for WOD. Ex: 165#, 10:24 Rx.
And coming tomorrow…
A. Thruster: In 12 minutes work up to a heavy set of 2
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.
We wish you a healthy, happy 2015 full of big PRs, personal growth & love! Thanks to all of you for making CFM an amazing place to train since 2012. We look forward to many more amazing memories with you!
Matt C. Full extension on the burpee.
Today’s schedule
6a: All Levels CrossFit- Mike
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Kelly
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Mike
6p: All Levels CrossFit- Mike
Workout of the Day (WOD)
A. Push Press: In 12 minutes work up to a heavy set of 3.
B. “Jazz Hands” [20 Minute Time Cap]
75 Kettlebell Swings (24/16kg)
2K Row
75 Kettlebell Swings (24/16kg)
Post load for Push Press and time for WOD. Ex: 210, 13:18 Rx.
And coming Saturday…
“Big Mama Tabata”
8 rounds of :20s On, :10s Off
Wall Balls (20/14)
Toes to Bar
Row (Calories)
Power Cleans (135/95)
Complete all 8 rounds of the movement before rotating. Score is total reps at each and sum.
Ex: 70/52/50/31 = 203 Rx.
Deadlift and box jump combo. Potent work for posterior chain .
Holiday Schedule
Click here to reserve your classes in advance.
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
Evening Classes Cancelled
Workout of the Day (WOD)
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Cindy
60 Double-Unders, 3 Rounds of Cindy
40 Double-Unders, 2 Rounds of Cindy
20 Double-Unders, 1 Round of Cindy
1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats
Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx
And coming tomorrow…New Year’s Day!
Gym Closed
Holiday Travel Workout 6
7 Rounds For Time:
7 weighted front squats
7 burpees
For squats use any item that weighs more than 5#. A backpack loaded with heavy books is a good substitute for a 20/14# medball. Post weight used for squats and time to comments.
Click here to reserve your classes in advance.
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.
B. Teams of 2
AMRAP 2: Squat Cleans (m = 100/135, w = 75/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks
Running clock, with AMRAP’s immediately following each other.
Post load for complex and total reps from WOD. Ex: 265#, 192 Rx+.
And coming tomorrow…
A. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. For Time [20 Minute Time Cap]
80 Double-Unders, 4 Rounds of Cindy
60 Double-Unders, 3 Rounds of Cindy
40 Double-Unders, 2 Rounds of Cindy
20 Double-Unders, 1 Round of Cindy
1 Round of Cindy = 5 Pull-Ups, 10 Pushups, 15 Air Squats
Post load and reps for Bench and time for WOD. Ex: 245#, 6 reps, 11:55 Rx
Holiday Travel Workout 5
For time:
100 jumping jacks
75 air squats
50 push ups
25 burpees
Click here to reserve your classes in advance.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule
Today’s schedule
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5 reps. Max reps final set.
B. 3 Rounds For Time:
500 Meter Row
12 Burpees
21 Box Jumps (24/20) (step downs only)
Post load and reps for Pullups and time for WOD. Ex: 55#, 7 reps, 12:24 Rx.
And coming tomorrow…
A. Hang Squat Clean & Jerk: In 15 minutes work up to a heavy complex:
1 Hang Squat Clean
1 Push Jerk.
B. Teams of 2
AMRAP 2: Squat Cleans (m = 100/135, w = 75/95)
AMRAP 2: Push Jerks
AMRAP 3: Squat Cleans
AMRAP 3: Push Jerks
AMRAP 4: Squat Cleans
AMRAP 4: Push Jerks
Running clock, with AMRAP’s immediately following each other.
Post load for complex and total reps from WOD. Ex: 265#, 192 Rx+.
Holiday Travel Workout 4
3 Rounds For Time:
50 yards lateral shuffle L
50 yards lateral shuffle R
50 butt kicks
50 high knees
For indoor workout do 20x 15 feet (100 yards) for R + L shuttles.
Post total time to comments and distance shuttle used.
Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm, no evening classes
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12pm, no evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule
Today’s schedule
6a: cancelled
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
No evening classes
Workout of the Day (WOD)
A. Jump Rope:
3 attempts: 1 minute max speed singles
B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round
Post max speed singles and time for WOD. Ex: 95, 14:08 Rx.
And coming Saturday…
Partner WOD: 10 Rounds Total – 5 Rounds Each
10 Handstand Pushups
10 Deadlifts (185/125)
10 Thrusters (75/55)
10 Toes to Bar
Partners complete full rounds before alternating.
Score total time to complete WOD. Ex: 22:44 Rx.
Sunday
Time: 10a class, 11a open gym
Holiday Travel Workout 3
10 rounds:
:30 handstand hold
5 Air Squats
:15 hold at bottom of squat
Enjoy the time off with loved ones. Do some yoga or stretching at home OR hit up a Holiday Travel Workout (below).
All I want for Christmas is a kipping pullup
Holiday Schedule
Click here to reserve your classes in advance.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun: 10am Class, 11am Open gym.
Mon: Regular Schedule
Tues: Regular Schedule
Wed: 6, 7am Class, 8am Open gym, 12p, no afternoon/evening classes
Thur: New Years Day! Gym Closed
Fri: Resume regular schedule
Holiday Travel Workout 2
“12 Days of CrossFit” Bodyweight Edition
1 burpee
2 squats
3 pushups
4 situps
5 tuck jumps
6 mountain climbers (R+L=1)
7 hollow rocks
8 walking lunge steps
9 jumping jacks
10 supermans
11 high knees (R+L=1)
12 lateral hops (R+L=1) done over a towel rolled up.
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 pushups, 2 squats & 1 burpee, then 4 situps, 3 pushups, 2 squats & 1 burpee, and so on.
And coming tomorrow… Friday
A. Jump Rope:
3 attempts: 1 minute max speed singles
B. 21-15-9-15-21 Rep Rounds
Power Cleans (135/95)
Pushups
40 Double-Unders after each round
Post max singles and time for WOD. Ex: 95, 14:08 Rx.
