Thursday Bring-A-Friend Day from this past month. Next BAF Day is 3/24!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Box Jumps: 4 Box jumps every minute on the minute for 6 minutes (w/ step downs).
Thursday 2/25: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, front squats, plate hops. Thursday 2/25: Open 16.1 Announcement Live Viewing at 7:40pm-8:30pm at CFM. Friday 2/26:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Tuesday 3/1:CFM Ladies Night at Lulu Howell Mill 6:30pm
Darcy keeping a plank during incline pushups
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Ellen
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8:15p: Tuesday Yoga- Monica
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Front Squat: 5-4-3-2-1 working up to a heavy single. (Start at 75% 1 rep max)
B. 20-15-10-5 Rep Rounds [14 Minute Time Cap]:
Front Squats (m = 105/145, w = 70/100)
Toes to bar
Post load for Front Squat and time for WOD. Ex: 285#, 11:24 Rx+
And coming tomorrow…
A. Deadlift: 3 rep max
B. 5 Rounds [12 Minute Time Cap]:
10 Burpees (Rx+ = 15 Burpees)
50 Double Unders
Post load for deadlift and time to complete WOD: 10:48 Rx+
Mariana & Maria Partner WOD. Next Bring-A-Friend Day is Thursday 2/25!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Travis
Workout of the Day (WOD)
A. Thruster: In 10 minutes work up to a moderate set of 2 from the rack
B. Fran
21-15-9
Thrusters (95/65)
Pullups
Post load of thruster and time to complete WOD. Ex: 205#, 4:15 Rx
And coming Saturday…
A. Power Clean: 10 Minute EMOM 2 reps (75% of 1 rep max)
B. Partner “Wittman” [20 Minute Time Cap]
7 Rounds
15 Kettlebell swings, (24/16kg)
15 Power Clean (95/65)
15 Box jumps (24/20)
One partner working at a time. Partners may complete full rounds, or alternate after two movements, or leap frog each movement. Once a partner starts a set of 15 they must finish that set.
Post load for power clean and time to complete WOD. Ex: 210#, 15:55 Rx
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Clean Complex: In 15 minutes working up to a heavy set:
1 Hang Squat Clean
1 Squat Clean Thurster / “Cluster”
B. R16 Cluster Test
11 Minute AMRAP:
Complete as many reps as possible during the following sequence:
(m = 155/95/55**, w = 105/65/35**)
3 Minute Max Calorie Row
1 Minute Rest
3 Minute Max Reps Cluster**
1 Minute Rest
3 Minute Max Calorie Row
**For L1 the movement is ground to overhead.
Post load for Clean Complex and total reps from AMRAP. Ex: 215#, 134 L3.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Worksets. Max reps on final set.
B. 7 Rounds For Time:
7 Wallballs
7 Medball Cleans
7 Medball Power Slams
7 Situps w/ Medball
(20/14)
Post load and reps for pullups and time for WOD: 55#, 7 reps, 12:10 Rx.
And coming Saturday…
Partner WOD. Teams of 2:
20 Minute AMRAP
20 Thrusters (100/70)
20 Box Jumps (24/20”)
20 Kettlebell Swings (m = 32/24, w =24/16kg)
20 Pullups (C2B Rx+)
All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.
Rodrigo and Dobrinka keeping their elbows up on front squats
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Deadlift: In 15 Minutes work up to a heavy set of 2. 90% of 1RM.
B. “Dead Sprint”
Rep Rounds For Time [6 Minute Time Cap]
15-12-9-6-3 Deadlift (m = 115/185/275, w = 75/135/215)
5-4-3-2-1 Muscle Ups**
**Level 2 = 15-12-9-6-3 Straight Leg Dips
Level 1 = 15-12-9-6-3 Bent Knee Dips
Post load for deadlift and time for WOD. Ex: 375#, 5:12 L3.
And coming tomorrow…
A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.
B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 135/185, w = 95/135)
*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.
Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 Rx+
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Push Jerk: 5-4-3-2-1. Working up to a heavy single.
B. 8 Minute AMRAP:
5 Deadlifts (135/95)
5 Hang Power Cleans (135/95)
5 Front Squats (135/95)
5 Push Jerks (135/95)
Post load for push jerk and reps completed for WOD. Ex: 255#, 112 Rx.
And coming Saturday…
“Tekken Tag Team”
Partner WOD. Teams of 2:
8 Minute AMRAP
40 Double Unders
20 Calorie Row
10 1-arm Kettlebell Snatch (alt) (24/16kg)
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Power Snatch: 2-2-2-2-2 work ups.
B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*
**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Front Squat: In 12 minutes working up to a heavy set of 3.
B. 21-15-9 Rep Rounds [15 minute time cap]:
Front Squat (m = 55/75/95, w = 35/55/65)
Burpees
Wall Ball (20/14 to 10ft) (L2 = 20/14 to 9ft, L1 = 10/6 to 9ft)
Post load for Front Squat and time for WOD. Ex: 245#, 8:40 L3.
Come try samples of freshly prepared paleo, vegetarian, and zone prescribed meals. Prepared and Delivered by Fresh Meal Plan. Here healthy food is the foundation for a healthy lifestyle. Fresh Meal Plan has the mission to provide delicious, freshly prepared meals to enhance and sustain a more wholesome existence. It was a perfect meal for work out, especially if you are on a diets.
Fresh Meal Plan and lose a stone in 4 weeks is the solution to relying on protein shakes, energy bars, and fad diets and can supplement the time required for weekly meal prep. Tasting Schedule:
Tuesday 1/26 5-8pm
Wednesday 1/27 6-8am and 5-8pm
Chose your options and quantity!Alex practicing bracing for the deadlift setup Click here to read how it works.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Front Rack Mobility: Spend 10 minutes on Lats, wrists, and T-spine.
B. “Power Ball”
13 Minute AMRAP:
Complete as many reps as possible during the following triplet:
10 Power Cleans (m = 65/95/135, w = 45/65/95)
20 Wall Balls | Med Ball Cleans**
30 Double Unders | Single Unders**
**Level Movement Details:
L3 Wall Balls (20# to 10ft/14# to 10ft), Double unders
L2 Wall Balls (20# to 9ft/14# to 9ft), Single unders
L1 Medball Cleans (20/14), Single unders
