db power cleans

“I got a sickness and the only cure is more dumbbells” #17point2 #2017open #retestyourfitness

CFM Upcoming Events

Wednesday, February 6th at 6:30 pm: Mobility Night with Michael: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 21st: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Click here to sign up with CFM for the 2019 Open!

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night- Michael
7:30p: All Levels CrossFit- Anthony
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Snatch

Power Snatch + Low Hang Snatch
[Add weight each round]

B. 17.2

2 rounds
16 DB Lunges (50/35’s)
16 Toes to Bar
8 DB Power Cleans
Then, 2 rounds
16 DB Lunges (50/35’s)
16 Bar Muscle Ups
8 DB Power Cleans
[Etc., alternating between toes to bar and bar muscle ups every 2 rounds]

Post load for snatch and total reps for the AMRAP.
Ex: 195#, 147 Rx

And coming tomorrow…

For Time [22min cap]
1134m Run, then
3 Rounds
21 Deadlifts (135/95)
15 Burpees Over the Bar
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 14:20 Rx.

WED 02.06.19 Mobility Night at 6:30 PM! Read More »

Travis R.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. EMOM 18
Min 1: 30sec Handstand Hold
Min 2: 20 Air Squats
Min 3: 10 DB Power Cleans (50/35’s)s

Post weight used for DB power cleans and scale of handstand hold. Ex: Rx, Facing out Handstand

And coming tomorrow…

A. Push Press
Work to new Max

B. 2 Rounds
20 Thrusters (75/55)
2 Rope Climbs

Post heaviest push press and time to complete WOD. Ex: 4:22 Rx

THURS 10.25.18 Read More »

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