amrap

Today’s schedule

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

Workout of the Day (WOD)

“Super 8”

8 Minute AMRAP:
Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx. Compare scores to 12/7/17.

TUES 02.13.18 “Super 8” 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- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

“Fight Gone Bad!”

Three rounds of:
Wallball (20/14 to 10/9ft) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump (20/20”) (Reps)
Push-press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps for the WOD. Ex: 325 Rx.

And coming Saturday…

Teams of 2

Rep Rounds 21-18-15-12-9-6-3 [28 Minute Time Cap]
Power Snatch (m = 65/95/135, w = 45/65/95)
Burpee
Power Clean (m = 65/95/135, w = 45/65/95)
Toes to Bar (L3), (T2R = L2, MBSU = L1)

One partner working at a time. All reps are team totals.

Score is time to complete WOD. Ex: 21:30 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Priscila Baptista
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 01.19.20 Read More »

Today’s schedule

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

Workout of the Day (WOD)

“Super 8”
8 Minute AMRAP:
Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

And coming tomorrow…

For Time: [18 Minute Time Cap]
30 Handstand push-ups**
40 Pullups
50 Kettlebell swings (24/16)
60 Situps
70 Burpees
**Scale Handstand pushups (HSPU) to Pike deficit HSPU, Pike HSPU, or incline pushups 1:1.

Post time for the WOD. Ex: 12:13 Rx.

TUES 01.16.18 Read More »

You always get a good workout; sometimes the workout gets you good too!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
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. 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…

A. Super Squat Hip Sequence

B. Back Squats: Complete 1 set every 2 minutes and 30 seconds
2 sets of 5 reps at 75%
3 sets of 3 reps at 80%
5 sets of 1 reps at 85%

Post loads for squat. Ex: 315, 330, 350

Upcoming CFM Events

Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.

WED 12.20.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7-11p: CFM Holiday Party!!

Workout of the Day (WOD)

A. Power Box Jumps: 3-3-3-3 increasing height

B. 15 Minute AMRAP
15 Deadlift (155/105)
15 Deficit Pushups (2/1.5”)
15 Box jumps (24/20”)

Post box jump height and total rounds+reps for AMRAP. Ex: 39”, 4+16 Rx.

And coming Saturday…

“Macarena”
Teams of 4-5 Athletes
20 Minute AMRAP
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge

Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.

Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.

Saturday Schedule

10:30a: All Levels CrossFit- Michael
11:30p: Yoga- Monica

Sunday Schedule

10a: All Levels CrossFit- Tina
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 12.15.17 CFM Holiday Party! Read More »

Monica gettin’ some dumbbell bench press!

Today’s schedule

Workout of the Day (WOD)

A. Power Clean: In 12 minutes work up to a heavy complex of
1 Hang Power Clean
1 Power Clean

B. EMOM for 12 Minutes (50 seconds work: 10 seconds rest)
1st Minute: 10 weighted toes-to-bar (10/6#)
2nd Minute: 12/10 cal row with straight legs
3rd Minute: 10 Burpees facing parallette
4th Minute: 12/10 cal row with straight arms

Post weight for clean and sum of fewest reps completed each minute.
Ex: 245#, 9+12+10+12=43 Rx.

And coming tomorrow…

A. Deadlift: 5 rep max

B. Strict Press: 3 sets of 3 reps. Max reps on 3rd set.

Post load for deadlift and load and reps for press.
Ex: 425#, 165#, 4 reps.

MON 11.27.17 Read More »

Thanksgiving Weekend Schedule

Thursday- Gym Closed. Happy Thanksgiving!
Friday- 11a: Open Gym
Saturday- 9a: Open Gym, 10a, 11a: Group Class
Sunday- 10a: Group Class, 11a: Open Gym, 12:15p: Yoga, 5p, 6p: Open Gym

Workout of the Day (WOD)

Holiday Travel WOD
CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees*

*Select a target 6” above your reach.

Post total reps completed. Ex: 118 Rx.

And coming tomorrow…

A. Shoulder Press: 5-4-3-2-1. Working up to a heavy single.

B. 15-12-9 Rep Rounds for Time: [15 Minute Time Cap]
Toes to Bar
Dumbbell Push Press (m = 20/35/50, w = 15/20/35)
Box Jump Overs (m = 20/24/30, w = 16/20/24)
300 Meter Row after Each Round

Post load for Press and time for WOD. Ex: 186#, 9:49 Rx.

Holiday Travel WOD

21-18-15-12-9-6-3 Rep Rounds of:
Pushups*
Situps
Lunges

*Scale Pushups to incline (box, bench, table, chair, bed, etc.)

Post time to complete WOD. Ex: 9:23 Rx.

THUR 11.23.17 Happy Thanksgiving! Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. 20 Minute AMRAP:
L3 Open
400m Run
3 Rounds of Cindy*

*Cindy is 5 pullups, 10 pushups, 15 air squats.

L2 Performance
300m Run
3 Rounds of Cindy*

L1 Fitness
200m Run
2 Rounds of Cindy*

B. Supple Leopard Shoulder Sequence:
Lacrosse ball anterior shoulder smash
Banded shoulder chest stretch
Banded shoulder lat stretch
Banded bully stretch

Post rounds and reps completed. 400m = 400 reps.
Ex: 4 + 421 L3.

And coming tomorrow…

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

B. 5 Rounds For Time [30 Minute Time Cap]:
500m Row
200m KB Farmers Carry (m = 20/24/32’s w = 12/16/24’s)
50m DB Overhead Carry (R) (m = 25/35/50, w = 15/20/35)
50m DB Overhead Carry (L) (m = 25/35/50, w = 15/20/35)

Post load and reps for pullups and time to complete WOD.
Ex: 45#, 7 reps, 26:15 L3.

TUES 11.21.17 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Clean: In 18 Minutes work up to a 1 Rep Max

B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max

C. 2 Minute AMRAPs. Rest 30 seconds between each set:
300m Run + Burpee Pullups
300m Run + Burpee Pullups
200m Run + Burpee Pullups
200m Run + Burpee Pullups

Rx+ = 400m-400m-300m-300m

Post load for clean and press and total reps of burpee pullups. Ex: 305#, 158#, 42 Rx+.

And coming tomorrow…

A. 7 Rounds For Time [20 Minute Time Cap]:
12 Thrusters (m = 45/65/75, w = 35/45/55)
9 Toes to bar
200m Run with Medball (m = 10/14/20, w = 8/10/14)

Post time to complete the WOD. Ex: 13:40 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch

MON 11.13.17 Read More »

Today’s schedule

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

Workout of the Day (WOD)

“Kelly’s House”

5 Minute AMRAP
400m Run*
30 Box Jumps (24/20”)
30 Wallballs** (20/14 at 10ft)
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
Rest 3 minutes

5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups

*Running Levels: L1 = 200m, L2 = 300m, L3 = 400m

**Reps must be completed unbroken. Every time the ball is dropped or set down, or shouldered, the athlete must complete 2 burpees before continuing. Only after the 30th rep may the ball be dropped.

**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft

Post total pushups for AMRAPs. Ex: 87 L3