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. Bench Press: 3 sets of 5. Worksets. Max reps final set.
B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Box Jumps (24/20”) (step downs only)
Double Unders
Cal Row
Complete all 8 rounds of each movement before rotating.
Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 48, 175, 52 Rx
Next week 2/16-2/22 is the 1st quarterly progress check of 2015. There will be benchmark WODs and lifts every day. Expect Oly Total Monday, Baseline, and Friday Fran. Saturday will be a benchmark team WOD.
Is this your first Quarterly Check-In Week?
Here’s what’s about to go down… 1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 2/15 or 2/22 from 11am-12pm OR any Open Gym during the week. 2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take a few minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Monday evening, Feb 16th from 8-8:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. 3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.
Monica setting the pace
Today’s schedule
6a: All Levels CrossFit- Richard
7a: All Levels CrossFit- Richard
8a: Open Gym- Richard
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD):
A. Bench Press: 4 sets of 3 reps. Worksets. Max reps on the final set.
B. 10 Minute AMRAP
10 Burpees
25 Double Unders
Score load and reps for bench and rounds and reps completed. Ex: 235#, 4 reps, 9+4 Rx.
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. Bench Press: 3 sets of 5. Worksets. Max reps final set.
Next week 12/8-12/14 is the quarterly progress checks where we retest from August, May, and Feb of 2014. There will be benchmark WODs and lifts every day.
Is this your first Quarterly Check-In Week?
Here’s what’s about to go down… 1. Retest your baseline! For your first workout of the week, you’ll retest your Baseline as your warm-up. You also have the option to retest your Baseline WOD on Sunday at Open Gym on 12/7 or 12/14 from 11am-12pm OR any Open Gym during the week. 2. Goal-Setting & reflection: At the beginning of class on Mon & Tues, we’ll take 10 minutes to reflect on our progress over the last three months and set some goals for the next quarter. If you prefer to spend more time on goal-setting, join Mike next Wednesday evening, Dec 10th from 8-8:30pm for a goal-setting workshop. We’ll take some time to visualize what we want our future to be like, then set smaller, action steps to achieve our longer-term goals. 3. Record your results! If you haven’t been doing it already, now is the time to start tracking your progress in the gym. Use the Zen Planner Phone App, or you can track through the Zen Planner web page. Or Google Docs, or old school with a journal. We have journals available at the ProShop.
December Save the Dates
CFM New T-shirt Pre-Order 10% off Through Thursday 12/4. Click here to order. 4th Quarterly Progress Checks:Starting Week of 12/8 Bring-A-Friend Day: Thursday 12/18 All Classes CFM Holiday Party Friday 12/19 7-10pm. Details TBA.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
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. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. “Resilience”
20 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees
The first 2 minutes each athlete will work for 40 seconds;rest 20 seconds totaling as many burpees and calories as possible. For the remaining 18 minutes you will try to match those numbers you established during the first 2 minutes.
Post load and reps for Bench and score lowest number of cals and burpees completed in a minute.
Ex: 230#, 8 reps, 12/12.
And coming tomorrow…
A. Back Squat:
Every minute on the minute for 6 minutes 2 Back Squat at 85% of 1 RM
7th minute: Max unbroken reps
B. 4 Rounds
10 Jerk (95/65)
10 Kettlebell Swings (32/24kg)
100m Run
Rest 1 minute between rounds
Post load for back squat and time for WOD. Ex. 290#, 12:10.
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. Bench Press: 3 sets of 5 reps. Worksets at the same weight. Max reps final set.
B. 5 Rounds [15 minute time cap]
200m run
8 Burpee pullups (6” target)
Post load and reps for Bench and time for WOD. Ex: 185# 7 reps, 9:14 Rx
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.
B. “PT”
60 Kettlebell Swings (24/16kg)
50 AbMat Situps
40 Pushups
1 mile run
Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 13:35 Rx
