WOD

Dunk Truck at CFM

Tuesday from 3:30-7pm the Dunk Truck will be at CFM for body composition testing.
You may sign up here to reserve your spot.

Today’s schedule

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

Workout of the Day (WOD)

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

B. 8 Minute AMRAP:
7 Box Jumps (30/24”) (step downs only)
9 Sumo Deadlift High Pulls (32/24 kg)

Post load and reps for Squat and rounds+reps for WOD. Ex: 195# 7 reps, 8+7 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT”
60 Kettlebell Swings (24/16)
50 AbMat Situps
40 Pushups
1 mile run

Post max load and reps for Pullups and time to complete WOD. Ex: 58# 7 reps, 12:35 Rx

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Schedule, 7, 8pm evening classes cancelled
Thur: Thanksgiving!! Gym Closed
Fri: 7am Class, 8am Open gym, 12, 4, 5, 6pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

MON 11.24.14 Read More »

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. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean

B. Rep Rounds for Time
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (100/70)
Pullups

Post load for C&J complex and time for WOD. Ex: 205#, 8:49 Rx.

And coming Saturday…

Partner WOD
3 Rounds
4x200m Run
30 Squat Clean (95/65)
30 Bar-facing Burpees

All reps are team totals. 1 Person working at a time.

Score is time to complete WOD Ex: 28:30 Rx.

Saturday Restorative Yoga

Time: 12p -Monica Miller

Sunday

Time: 10a class, 11a open gym

FRI 11.21.14 Read More »

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- 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): Bring-A-Friend Day!!

A. Row Sprint: 1 minute max cal row

B. Partner WOD: 15 minutes as many rounds as possible (AMRAP):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps w/ Medball (20/14)
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Wall Balls (20/14)

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, 324 Rx

And coming tomorrow…

A. Clean & Jerk Complex: Every 90 seconds for 6 rounds
1 Hang Power Clean
1 Push Jerk
1 Power Clean

B. Rep Rounds for Time
10-9-8-7-6-5-4-3-2-1
Pushups
Clean & Jerk (100/70)
Pullups

Post load for C&J complex and time for WOD. Ex: 205#, 8:49 Rx.

THUR 11.20.14 Bring-A-Friend Day!! Read More »

Hero WOD "AV" Saturday morning — Hero WOD “AV” Saturday morning

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 3 reps. Worksets. Max reps final set.

B. Deadlift (Not for time):
3 Rounds
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

And coming tomorrow…Bring-A-Friend Day!

A. Row Sprint: 1 minute max cal row

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, 324 Rx

WED 11.19.14 Read More »

Dan W. power snatch lockout — Dan W. power snatch

Bring-A-Friend Day Thursday

BAF is going to be this Thursday 11/20 all classes. Invite a friend or family member to join you for an all levels beginner friendly partner WOD!

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
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. Hang Clean: In 18 minutes work up to a 3 rep max Hang Clean

B. 5 Rounds For Time
5 Power Clean (m = 155/185, w = 105/135)
200m Run

Post load for Clean and time for WOD. Ex: 195#, 6:57 Rx

And coming tomorrow…

A. Bench Press: 3 sets of 3 reps. Worksets. Max reps final set.

B. Deadlift (Not for time):
3 Rounds
3 Deadlift (90% of 1 RM)
15 Strict Toes-to-bar
Accrue 1 minute Handstand Hold each round

Post load and reps for Bench and load for Deadlift. Ex: 255#, 4 reps, 420#.

TUES 11.18.14 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Push Press: 4 sets of 5 reps. Workups.

B. For Time: [20 minute time cap]
25 Push Press (120/85)
75 Double Unders**
50 Cal Row
75 Double Unders
25 Push Press (120/85)

**Scale Single (200)

Post load for Push Press and time to complete WOD. Ex: 190# , 9:25 Rx.

And coming tomorrow…

A. Hang Clean: In 18 minutes work up to a 3 rep max Hang Clean

B. 5 Rounds For Time
5 Power Clean (m = 155/185, w = 105/135)
200m Run

Post load for Clean and time for WOD. Ex: 195#, 6:57 Rx

MON 11.17.14 Read More »

Hero WOD “AV” and Cookout Saturday

Join us on Saturday November 15, 2014 as we do a hero WOD “AV” to honor Alex Viola. We will do the WOD at all of the classes that day and then throw some food on the grill at noon. Come out and join us as we honor this fallen hero. Invite friends and family on Facebook. Sign up & donate to the cause here:AV Hero WOD Registration & Cookout.

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. 3×3 Minute AMRAPs
3 minute AMRAP: 10 Wallballs (20/14), 20 Double-Unders
Rest 1:00
3 minute AMRAP: Burpees
Rest 1:00
3 minute AMRAP: 10 WallBalls (20/14), 20 Double-Unders

*Scale Double Unders 2:1 Singles (40 reps)

Post load and reps for Bench and total rounds and reps each AMRAP.
Ex: 235#, 7 reps, 5+4 / 43 / 4 Rx.

And coming Saturday…

HERO WOD “AV”
25 minute AMRAP
3,6,9,12,15,18,21, … and so on
THRUSTERS (95/65)
PULL-UPS
OVER THE BAR BURPEES

Score is total reps completed. Ex: 254 Rx.

Saturday Schedule:
9am Class and 1st Heat of AV
10am Class and 2nd Heat
11am Class and 3rd Heat
12pm Cookout begins
Scaled options available for all heats.

Sunday

Time: 10a class, 11a open gym

FRI 11.14.14 “AV” WOD on Saturday & Cookout! Read More »

Team yard work: Sled pull and farmer's carry — Team yard work: Sled pull and farmer’s carry

Hero WOD “AV” and Cookout Saturday

Today’s schedule

Workout of the Day (WOD)

A. Clean & Jerk: In 20 minutes work up to a 1 rep max.

B. “Grace” Gets Personal
30 Clean & Jerk (65% of 1 RM)

Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps final set.

B. 3×3 Minute AMRAPs
3 minute AMRAP: 10 Wallballs (20/14), 20 Double-Unders
Rest 1:00
3 minute AMRAP: Burpees
Rest 1:00
3 minute AMRAP: 10 WallBalls (20/14), 20 Double-Unders

*Scale Double Unders 2:1 Singles (40 reps)

Post load and reps for Bench and total rounds and reps each AMRAP.
Ex: 235#, 7 reps, 5+4 / 43 / 4 Rx.

THUR 11.13.14 Read More »

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

Workout of the Day (WOD)

A. Rope Climbs: In 15 minutes practice rope climbs.

B. Rotate Every Minute
3 Rounds: 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climb
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Post total reps. Ex: 281 Rx

And coming tomorrow…

A. Clean & Jerk: In 20 minutes work up to a 1 rep max.

B. “Grace” Gets Personal
30 Clean & Jerk (65% of 1 RM)

Post max Clean & Jerk and time and weight for WOD. Ex: 255#, 6:24 (165#)

WED 11.12.14 Read More »

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
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. Power Snatch: In 10 minutes work up to a heavy single.

B. Third Time’s The Charm
3 minute AMRAP:
3 Power Snatches (115/85)
20 Double-Unders

Rest 3:00

4 minute AMRAP:
4 Power Snatches (95/65)
20 Double-Unders

Rest 4:00

5 minute AMRAP:
5 Power Snatches (75/55)
20 Double-Unders

Post load for Snatch and rounds and reps completed each AMRAP.
Ex: 185#, 3 / 4+3 / 6+12 Rx

And coming tomorrow…

A. Rope Climbs: In 15 minutes practice rope climbs.

B. Rotate Every Minute
3 Rounds: 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climb
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

Post total reps. Ex: 281 Rx

TUES 11.11.14 Read More »