“Doublemint”

Upcoming CFM Events

Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend in advance (include their full name and email address)!

Sunday, Nov 20th: Strength Training Continues!: M/W 8pm and Sun 11am. This will be an 6 week cycle that builds into our Olympic Lifting Class & Programming starting Sunday, January 8th, 2017!

Sunday, Nov 20th:CrossFit Games Invitational Live on Games.CrossFit.com from 4-6pm.

**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!

Today’s schedule

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

Workout of the Day (WOD):

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Box Jumps (24/20)
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Situps
50 Calorie Row, 50 Goblet Squats (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx

And coming tomorrow…

A. “22”
22 Minute AMRAP
22 Wallballs (m = 10 to 9ft, 14/20 to 10ft, w = 6/10 to 9ft, 14 to 10ft)
22 Power Snatch (m = 45/65/75, w = 35/45/55#)
22 Box Jumps (m = 16/20/24, w = 12/16/20”)
22 Push Press (m = 45/65/75, w = 35/45/55#)
22 Calorie Row

B. Supple Leopard Smash & Stretch
1. Adductor Barbell Smash
2. Super Frog Stretch
3. Quad Barbell Smash
4. Couch Stretch

Post total rounds and reps for the AMRAP. Ex: 4+28 L3

THUR 11.17.16 Bring-A-Friend Day!! Read More »

"Make it feel good." Lacrosse ball calf smash with Nancy and Casey. — “Make it feel good.” Lacrosse ball calf smash with Nancy and Casey.

Upcoming CFM Events

Saturday, Sept 10th:9-12am. Lurong Kickoff Party & Team Selections.
Monday, Sept 12th:Start of Lurong Championship Challenge! Click here to read more.
Wednesday, Sept 14th:3:30-8pm. Dunk Truck at CFM for body composition testing

Today’s schedule

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

Workout of the Day (WOD)

A. “Doublemint”
5 Minute AMRAP
40m Foot-Hand Crawl
10 Toes to Bar

Rest 5 minutes

5 Minute AMRAP
20m Foot-Hand Crawl
15 Kettlebell Swings (24/16kg)

B. 5-Way Shoulder Stretch
Hold each position 1 minute

Post rounds and reps from each AMRAP (10m = 1 rep).
Ex: 3+4 Rx, 4+1 Rx.

And coming tomorrow…

A. Weighted Pullups: 3 sets of 5 reps. Worksets at same weight. Max reps 3rd set.

B. “Fortitude”
30 Minute EMOM
ODD: 15 Cal Row
EVEN: 15 Burpees

The first 2 minutes each athlete will work for 40 seconds totaling as many burpees and calories as possible. For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes. Score the fewest cal and burpees completed in a minute.

Post reps and load for pullups and reps for EMOM. Ex: 55#, 6 reps, 15/13 Rx.

TUES 08.30.16 Read More »

Double the fun. Emilio & Jin. Bring-A-Friend Day today!!

Today’s schedule

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

Workout of the Day (WOD)

A. Row Sprint: 1 minute max cal row

B. “Doublemint”
Partner WOD: 20 Minute AMRAP (as many rounds as possible):
10 Calorie Row, 10 Burpees
20 Calorie Row, 20 Situps
30 Calorie Row, 30 Kettlebell Swings (24/16)
40 Calorie Row, 40 Box Jumps (24/20)
50 Calorie Row, 50 Goblet Squats (24/16)

1 partner working at a time. All reps are team totals and teams may partition the reps any way.

Post max cal and total reps for the AMRAP. Ex: 31, 424 Rx