WOD

Holiday Schedule

Click here to reserve your classes in advance.
Tues: Regular Schedule, 7, 8pm evening classes cancelled
Wed: Open Gym 9a-12p.
Thur: Christmas!! Gym Closed
Fri: 7am Class, 8am Open gym, 12pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: cancelled
8p: cancelled

Workout of the Day (WOD)

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)

Partners complete full rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 Rx

And coming tomorrow… Christmas Eve!

Open Gym 9a-12p.

TUES 12.23.14 Read More »

Holiday 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. Thrusters: In 15 minutes work up to a 2 rep max.

B. 10 Minute AMRAP
Climbing Ladder for 10 Minutes:
3 Thrusters (95/65), 3 Chest to Bar Pullups
6 Thrusters (95/65), 6 Chest to Bar Pullups
9 Thrusters (95/65), 9 Chest to Bar Pullups
Continue to add 3 repetitions per round until the 10 Minute Cap.

Post load for Thruster and total reps for WOD. Ex: 210#, 104 Rx.

And coming tomorrow…

A. Hang Power Clean: 7 sets of 1. Workups.

B. “Team DT”
In Teams of 2, 12 minute AMRAP:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Jerks (155/105)

Partners complete full rounds.

Post load for clean and rounds and reps for DT. Ex: 265#, 10+15 Rx

MON 12.22.14 Read More »

Eyes on Levy as he descends for a back squat

>CFM Holiday Party!!

7-10pm. Come by tonight!Suds with your buds. Be there!Click here to RSVP and for details.

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
7p: Holiday Party!!

Workout of the Day (WOD)

A. Deadlift: In 15 minutes work up to a 5 rep max

B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (20/14)

Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.

And coming Saturday…

Partner WOD: 5 minute AMRAPs
10 Pullups
10 Hand Release Pushups
10 Power Snatch (75/55)
Rest 1 minute and repeat twice.

Score total reps completed in WOD. Ex: 390 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 12.19.14 CFM Holiday Party!! Read More »

December Save the Dates

Bring-A-Friend Day Today!!: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

6a: All Levels CrossFit- Kelly
7a: All Levels CrossFit- Kelly
8a: Open Gym- Kelly
12n: All Levels CrossFit- Michael
4p: Open Gym- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD): Bring-A-Friend Day!!

Deck of Cards
Number represents repetitions (Face cards = 10, Aces = 200m Run)
Suit represents the movement.

Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings (24/16)
Clubs = Goblet Squats (24/16)

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck! Ex: 27:10

And coming tomorrow…

A. Deadlift: In 15 minutes work up to a 5 rep max

B. 21-15-9 Rep Rounds:
Deadlifts (185/125)
Box Jump Overs (20/14)

Post load for Deadlift and time for WOD. Ex: 405#, 6:08 Rx.

THUR 12.18.14 Read More »

December Save the Dates

Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

December Save the Dates

4th Quarterly Progress Checks:Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

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- Kelly
6p: All Levels CrossFit- Kelly
7p: All Levels CrossFit- Casey
8p: Open Gym- Casey

Workout of the Day (WOD)

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

B. “Star Lord”
20 Minute AMRAP
200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

And coming tomorrow…Bring-A-Friend Day!!

Deck of Cards
Number represents repetitions (Face cards = 10, Aces = 200m Run)
Suit represents the movement.

Hearts = Burpees
Diamonds = Sit-Ups
Spades = Kettlebell Swings (24/16)
Clubs = Goblet Squats (24/16)

Cards are flipped over one at a time.
Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck! Ex: 27:10

WED 12.17.14 Read More »

Noon class chippin' away through the workout. — Noon class chippin’ away through the workout.

December Save the Dates

Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

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- Richard
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. Front Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds [18 Minute Time Cap]:
10 Wallballs (20/14) 10ft
10 Box Jump Overs (24/20)
10 Burpees
10 Cal Row
Rest 2 minutes between rounds.

load and reps for squat and time for WOD. Ex: 255#, 9:50 Rx

And coming tomorrow…

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

B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Hand Stand Pushups
10 Muscle-Ups

Post total reps from AMRAP. Ex: 482 Rx

TUES 12.16.14 Read More »

"Hey man, we match." Dexter and Dan rep for rep on Toes-to-bar. — “Hey man, we match.” Dexter and Dan rep for rep on Toes-to-bar.

December Save the Dates

Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

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- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Clean & Jerk: 5 sets of 2. Workups.

B. “Open 13.4”
Climbing Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
Continue to add 3 repetitions per round until the 7 Minute Cap.

Post load for C&J and total reps for WOD. Ex: 185#, 93 Rx.

And coming tomorrow…

A. Front Squat: 3 sets of 5. Worksets. Max reps final set.

B. 3 Rounds [18 Minute Time Cap]:
10 Wallballs (20/14) 10ft
10 Box Jump Overs (24/20)
10 Burpees
10 Cal Row
Rest 2 minutes between rounds.

load and reps for squat and time for WOD. Ex: 255#, 9:50 Rx

MON 12.15.14 Read More »

Who's making the jokes during mobility/warmup at 7pm? — Who’s making the jokes during mobility/warmup at 7pm?

December Save the Dates

4th Quarterly Progress Checks:Sunday 12/14 make up during open gym 11am
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

Workout of the Day (WOD)

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders**

**Scale to singles 4:1 (84).

Post time for WOD. Ex 7:50 Rx.

And coming Saturday…

Partner WOD: Rep Rounds for Time
30-20-10
Row for Calories, Lateral Barbell Burpees
30-20-10
Power Snatch (m=75/95, w=55/65), Toes to Bar
30-20-10
Thruster (m=75/95, w=55/65), 200 Meter Run (each person each round)

Score time to complete WOD. Ex: 25:20 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 12.12.14 Read More »

December Save the Dates

4th Quarterly Progress Checks:Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.

Today’s schedule

Workout of the Day (WOD)

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 4 at 70% of 1 rep max. Rest 3 minutes between sets

Post time for Baseline and load for OHS. Ex: 5:52 Rx, 155#.

And coming tomorrow…

5 Rounds For Time
7 Handstand Pushups
14 Pistols
21 Double unders**

**Scale to singles 4:1 (84).

Post time for WOD. Ex 7:50 Rx.

THUR 12.11.14 Baseline Read More »

December Save the Dates

4th Quarterly Progress Checks:Week of 12/8
Bring-A-Friend Day: Thursday 12/18 All Classes
CFM Holiday Party Friday 12/19 7-10pm. Click here to RSVP and for details.