clean and jerk C&J

Fun Friday noon class lined up for wallballs.

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- Travis

Workout of the Day (WOD)

A. Push Jerk: EMOM for 7 minutes 1 Push Jerk (80% of 1 rep max)

B. Rep Rounds For Time: [17 minute time cap]
10-8-6-4-2
Clean and Jerk (m = 100/135, w = 70/95)
After each set, complete 2 Rounds** of:
4 Pull-Ups
8 Pushups
12 Air Squats

**Rx+=5-10-15 rep count for pull-ups, pushups, squats

Post load for push jerk and time to complete WOD. If time capped post total reps completed (330 max).
Ex1: 235#, 13:38 Rx+
Ex2: 185#, 272 Rx+

And coming Saturday… Halloween WOD and Party!:

9am and 10am Class: “Super Triple Shot”
Teams of 2 at Level 3** [40 Minute Time Cap]
40-30-20-10
Power Clean (95/65), Box Jump Overs (24/20)
40-30-20-10
Front Squats (95/65), Toes to Bar
40-30-20-10
Wallballs (20/14), Burpee

Wear a costume or t-shirt of a favorite movie, fiction, or tv character. One partner working at a time. All reps are teams totals. Complete the first couplet of 40-30-20-10, then move to the second and then to the third. **Scaling options available (L1, L2, L3).

Score is time to complete WOD. Ex: 27:10 Rx.

11am Class: Lurong “The Olympian”
Click here for complete WOD details.

Namaste
Click here to reserve your spot for yoga

Saturday Schedule

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

Sunday Schedule

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

FRI 10.30.15 Halloween WOD coming on Saturday! Read More »

CFM Yoda T-shirt. "Do or do not. There is no try." — CFM Yoda T-shirt. “Do or do not. There is no try.”

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- Michael

Workout of the Day (WOD)

A. Clean & Jerk: 6 sets of 1 at 90% of 1 rep max. All sets same weight. Rest 90-120 seconds between each rep.

B. 5 Rounds For Time [10 minute time cap]:
7 Pullups (Rx+ = C2B pullups)
7 Push Jerk (m = 105/135, w = 70/95)
7 Burpees

Post load for C&J and time to complete WOD Ex: 245#, 5:48 Rx+.

And coming Saturday…

9am and 10am Class: 4 Rounds For Time
200m Row
10 Box Jump Overs (24/20”)
200m Run
10 GHD Situps
20m Mini Sled Push (50/25)

Each round movements may be completed in any order (You may not end a round and begin a round with the same movement ie: 200m Run to end round 1 and then a 200m run to start round 2). Once you start on a movement all reps for that movement must be finished before moving on to the next.

Post time for WOD. Ex: 17:20 Rx.

11am Class: Lurong “Champion Test”
Click here for complete WOD details.

Saturday Schedule

9a: All Levels CrossFit- Tom
10a: All Levels CrossFit- Tom
11a: All Levels CrossFit-Lurong “Champion Test”- Tom
12:15p: Yoga- Monica Miller Click here to reserve