Aubrey and Dan finishing a clean.
Aubrey and Dan finishing a clean.

Today’s schedule

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- Michael

Workout of the Day (WOD)

Open 16.2

Beginning on a 4-minute clock, complete as many reps as possible of the following triplet. If completed before 4 minutes, add 4 minutes to the clock and proceed to the next round adding weight to the squat clean with descending rep scheme:
25 toes-to-bars
50 double-unders
15-13-11-9-7 squat cleans
m = 135, 185, 225, 275, 315
w = 85, 115, 145, 175, 205

25 hanging knee raises
50 single-unders
15-13-11-9-7 squat cleans
m = 95, 115, 135, 155, 185
w = 55, 75, 95, 115, 135

Additional Scaling Options for Classes:
Scaling T2B: K2A 1:1, T2R 1:1, Hanging Knee Raises 1:1, Situps 1:1
Scaling Double Unders: (DU+single) 25 reps, speed step 1:1, singles 1:1
L1 weights: (m = 65, 75, 95, 115, 135; w = 35, 45, 55, 65, 75)

In selecting which weights to go for the WOD select a weight ladder such that the 3rd round is below your 1RM Squat Clean OR (Power Clean + Front Squat). Either movement/combo is permitted.

Post total reps completed and tie break time for Double-unders. Ex: 259, 9:58 Rx

And coming Saturday…

Partner WOD
20 Minute AMRAP:
15 Push Jerks (m = 95/135, w = 55/95)
20 Burpee Box Jumps (24″/20″)
25 Deadlifts (m = 165/225, w = 105/155)
30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post total rounds and reps completed. Ex: 3+12 Rx+.

Click here to reserve your spot for yoga

Saturday Schedule

9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller Click here to reserve

Sunday Schedule

10a: All Levels CrossFit- Travis
11a: Open Gym- Travis
12:15p: Deep Stretch Class- Michael. Click here to reserve

FRI 03.04.16 Open 16.2! Read More »

Upcoming CFM Events

Thursday 3/3: Open 16.2 Announcement Live Viewing at 7:40pm-8:30pm at CFM.
Friday 3/4: CFM Friday Night Lights (FNL). Click for more details about the Open Competition.
Monday 3/7:Dunk Trunk body composition testing at CFM 3-7pm.
Thursday 3/10:CFM Social and Open Week 3 Live Announcement at Yeah! Burger West Midtown 7:30pm

Jin, Chris, and Rodrigo
Jin, Chris, and Rodrigo

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.2 Live Announcement

Workout of the Day (WOD)

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

And coming tomorrow…

Open 16.2: TBA

THUR 03.03.16 Read More »

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