200m run

Upcoming CFM Events

Tuesday-Sunday, July 19-24th: Reebox CrossFit Games Viewing. Click here for details on watching the games this weekend!
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Ellen
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Back Squat: In 15 minutes work up to a 3 Rep Max.

B. 25-20-15-10-5 Reps Rounds of: [20 minute time cap]
Air Squats
Hand Release Pushups
Situps
200m Sprint Each Round

Post load for squat and time to complete rep rounds. Ex: 375#, 11:15 Rx

And coming Saturday…

Partner WOD
4x200m Baton Relay
40 Kettlebell Swings (24/16kg)
20 Deadlift (m = 165/225/275, w = 105/155/205)
60 T2B
20 Deadlift (m = 165/225/275, w = 105/155/205)
40 Kettlebell Swings (24/16kg)
4x200m Baton Relay

One partner working at a time. All repetitions are team totals. Partners must alternate the 200m runs. Use a baton for the relay exchange. For the other movements repetitions may be partitioned any way.

Post time to complete the WOD. Ex: 17:25 L2

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Jackie Alexander. Click here to reserve

Sunday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve

FRI 07.22.16 Read More »

Iman and Adam from 31 Heroes 2015. #teamwork. #workouttoremember.

Upcoming CFM Events

Wednesday-Sunday, July 20-24th: Reebox CrossFit Games Viewing.
Saturday, July 23rd: 6pm. Acro-Yoga in Home Park. Click here for more details about this Yoga Jam event.
Thursday, July 28th: Bring-A-Friend Day. All levels beginner friendly partner WOD.
Rowing, Situps, Medball Passes.
Saturday, August 6th: 9am-12 noon. 31Heroes WOD.

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. 3 minutes Max Consecutive Singles: Must be performed with a Beaded Rope. 3 attempts within the 3 minutes.

B. Rep Rounds for Time. [30 minute time cap].
800-400-200m Run
40-20-10 Toes to bar
20-10-5 Front Squat (135/95)
20-10-5 Lateral Barbell Burpees

Post max consecutive reps for singles. Post time to complete rep rounds. Ex: 218, 18:50 Rx

And coming tomorrow…

A. Push Press: In 15 minutes work up to a 3 rep max.

B. Triple (As many rounds & repetitions as possible) AMRAP:
3 minutes AMRAP
10 Pullups (Rx+ = Chest to Bar)
30 Double Unders**

1 minute Rest

3 minutes AMRAP
10 Hand Release Pushups
30 Double Unders

1 minute Rest

3 minutes AMRAP
10 Air Squats
30 Double Unders

**Scale Double Unders to 15 (Du+singles), Speed Step (R+L=1) 1:1, or to Singles 1:1

Post load for push press. Post total reps from all 3 AMRAPs (40 reps per round).
Ex: 255#, 458. Rx

WED 07.13.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Ellen
11a: Yoga45- Kathlin
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pullup: 3 sets of 7. All sets at same weight. Max reps on 3rd set.

B. 3 Rounds for Time:
200m Run
30 Mountain Climbers (R+L=1)
30 Kettlebell Swings (16/12kg)
Rest 1 minute between each round.

Post load and reps for pullups. Post time to complete WOD. Ex: 45# 10 reps, 10:14 Rx

And coming tomorrow…

A. Power Cleans: Every minute on the minute 1 Power Clean (80% of 1 RM) for 8 minutes.

B. Group WOD: In teams of 4 complete
80 Deadlift (315/275/225)**
80 GHD Situps
80 Tire Flips
80 Box Jumps (24/20) Step downs only

[20 minute time cap]. All reps are team totals. May be completed in any order and partition the reps any way. All athletes may be working at the same time. Each member of the team must complete a minimum of 10 reps of each movement. **For Deadlift two or more athletes may lift at a time to complete a rep: male teams 315, mixed teams 275, and female teams 225.

Post load for power cleans and time to finish group WOD.
Ex1: 115, 12:12 Rx

WED 6.29.16 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Ellen
6p: All Levels CrossFit- Travis
7p: All Levels CrossFit- Travis

Workout of the Day (WOD):

A. Deadlift: 3 sets of 5 reps. 60% of 5RM. Rest 2 minutes between sets.
Advanced Tempo: (3-0-X-1)**
**X = ½ second up/dynamic movement. 1 second hold at top. 3 second negative. 0 seconds at the bottom (touch-and-go).

B. Partner WOD
20 Minutes As Many Rounds As Possible (AMRAP):
250m Row
200m Run
6 Straight Leg Raises
8 Ring Rows
10 Russian Kettlebell Swings (24/16kg)
12 Burpees

Rounds and reps are team totals. 1 Partner working at a time. Partners may partition the rounds and reps anyway. 250m row = 1 rep, 200m run = 1 rep.

Post load for deadlift and rounds + reps completed in AMRAP. Ex: 245#, 6+1 Rx

And coming tomorrow…

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, Speed Step, or DU)
EVEN: Overhead Squats (OHS) (m=95:135 / w=65:95)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

THUR 06.23.16 Bring-A-Friend Day!! Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Shoulder Press: 3 sets of 5. Worksets all at the same weight. Max reps in final set.

B. 5 Rounds (10 minute time cap)
9 Shoulder to overhead (S2OH) (m = 95/125, w = 65/85)
200m Run

Post load and max reps for final set. Post time to complete WOD. If time cap reached post total reps. Each 200m run counts as 1 rep. (Max Score = 50).
Ex1: 165# 6 reps, 8:53 Rx
Ex2: 115# 9 reps, 46 Rx

And coming tomorrow…

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. 8 minutes as many rounds and reps as possible (AMRAP) of:
5 Wallball Shots (20/14) 10ft target
5 Sumo Deadlift High Pull (32/24kg)

Rest 1 minute. Then at minute 9:00:
500m Row for Time.

Post load for Deadlift. Post total reps completed in 8 minutes and then time for 500m Row.
Ex: 385#, 116, 1:28

MON 06.13.16 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5

B. Complete For Time [15 Minute Time Cap]:
OPEN: 400m Run
3 Rounds
12 One-arm alternating kettlebell snatch (16/8kg)
20 Box Jumps (24/20”)
12 Hand release pushups
200m Run

Post weight and reps for pullups and time for WOD. Ex: 58#, 6 reps, 9:45 Rx.

And coming Saturday…

Partner WOD

Complete 3 Rounds For Time [24 Minute Time Cap]:
400m Run
22 Power Clean (m = 115/155/185, w = 85/105/125)
6 Rope Climbs**
50 Air Squats

**Wear long socks or pants to protect legs on rope climbs.

Reps and rounds are team totals. Only one person working at a time except 400m. The run is by both partners at the same time. One barbell, one rope per team.

Post time for WOD. Ex: 21:34 L2

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

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

Sunday Schedule

10a: All Levels CrossFit- Richard
11a: Open Gym- Richard
12:15p: Yoga- Annie Harbison. Click here to reserve

FRI 04.29.16 Read More »

Jin lying on the competition floor, victorious.

h4>Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Yoga45- Annie
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

8 Rounds For Time [24 Minute Time Cap]
3 Bodyweight Back Squats
10 pushups
200m run

Post load for back squat and total rounds and reps completed at 24 minutes or total time.
Ex: 14:45 (200#) Rx

And coming tomorrow…

A. Sled Pull: 3 arm over arm sled pulls (180/135#) 30ft. Rest 2-3 minutes between reps.

B. Partner WOD:
All reps are team totals. Partners may leap frog each movement or partition the reps anyway. 1 partner working at a time.

12 Minute AMRAP
150m Row while partner holds elbow plank
10 Lunge Steps
10 Jumping Jacks
10 Air Squats
10 Leg Lifts to 90

At 3, 6, 9 minutes complete 10 plank twists each partner (L+R=2).

At end of AMRAP, rest 3 minutes. Then complete…

9 Minute AMRAP
5 Broad Jumps (6/4ft)
10 Jane Fondas
15 Starfish Crunches (L+R=2)
20 High Knees (L+R=2)

Post weight of sled pull and only full number of rounds completed in each AMRAP.
Ex: 180#, 7, 9 Rx.

WED 04.13.16 Read More »

Strict Pullups? Indeed. Nandan working a set to improve to his first strict chest to bar pullup!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Tom
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve

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 [12 Minute Time Cap]
5 Power Clean (m = 95/135/185, w = 65/95/125)
200m Run

Post load for Clean and time for WOD. Ex: 195#, 6:57 L2

And coming tomorrow…

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

B. 3 Rounds (Not for time):
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 11.17.15 Read More »

Set goals and smash them. Adrian top of a box jump.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

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

**Athletes must wear long socks or pants to protect shins when climbing the rope.

B. Rotate Every Minute
3 Rounds 1 minute at each station
Min 1: Max Burpees
Min 2: Max Rope Climbs
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 [9 Minute Time Cap]
30 Clean & Jerk (65% of 1 RM)

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

WED 11.11.15 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Ellen
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max reps final set.

B. 5 Rounds* [14 minute time cap]
200m run
12 Air Squats
8 Pullups

*Rx+ = 6 rounds

Post load and reps for Bench and time for WOD. Ex: 185# 7 reps, 8:44 Rx

And coming tomorrow…

“The Olympian”

In 9 minute complete (AMRAP) as many reps as possible of Ground to Overhead (G2OH) and Bar Facing Burpees. Each round the weight will increase and the reps will decrease in the G2OH and you will have 7 Bar Facing Burpees to complete before moving on to the next round.

Level 3**
20 G2OH (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)

**See WOD description for Level 1 and 2.
L1: m = 20# Meball/45/65/95/115, w = 14# Medball/35/45/65/85
L2: m = 65/75/95/135/155, w = 45/55/65/95/105

**Click here to see WOD description:
“The Olympian” WOD Description and Standards

Your total score will be the total number of repetitions completed in the 9 minutes. Ex: 78 L3

MON 10.26.15 Read More »