gymnastics

Heidi with Coach Emmie

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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: Gymnastics- Michael
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. For Time [11min cap]
50-30-10

Wall Balls (20/14)
Alternating DB Snatch (50/35)

B. Snatch Complex
12min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post time for the WOD and load for complex. Ex: 8:48 Rx, 175#

And coming tomorrow…

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
3 Rope Climbs*
7 Pistols (each leg)
11 Hand Release Push Ups

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

Top of box pistol progressions to build that single leg strength.

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: 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

Workout of the Day (WOD)

A. Pistol Skill Work
10-10-10-10 (Alternating, working through skill Progressions)

B. 4 Rounds for Time
10 Pistols (alternating)
10 Ring Dips
20 KB Goblet Squats (53/35)
20 Push Ups

Post time to complete WOD. Ex: 19:16 Rx

And coming Saturday…

Partner WOD
AMRAP 20

100 Cal Row
50 DB Box Step Over (53/35)(24/20)
100 Toes to Bar
Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.

Post rounds and reps completed. Ex: 1+105 Rx

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 Miller

And coming Sunday…

TBA

Sunday Schedule

10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

Kevin C

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Michael
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)

3 Rounds for Time [15 min Cap]
12 Chest to Bar Pull Ups
12 Alt. DB Snatches (50/35)
Immediately into
3 Rounds for Time
12 Bar Muscle Ups
12 Alt. DB Snatches (50/35)

Post time for the WOD. Ex: 9:28 Rx.

And coming tomorrow…

Seated DB Press
4-4-4-4 (each arm)

EMOM 10 (all movements in 1 minute)
5 Front Squats (95/65)
4 Push Press
3 Thrusters

Post load for press and EMOM. Ex: 50#, 95# Rx.

Dez and Nancy

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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)

2 Rounds For Time [18 Minute Time Cap]:
400m Run
40ft Handstand walk
400m Run
30 Pistols

Post time to complete WOD. Ex: 16:12 Rx

And coming tomorrow…

A. Strict Pullups: Every minute on the minute for 5 minutes:
15 seconds max rep strict pullups* (may break up into multiple sets)
45 seconds rest

B. 4 Rounds For Time [16 Minute Time Cap]:
5 Burpee Broad Jumps (4/3’)
12/10 Cal Row
15 Kettlebell Swings (24/16kg)
20m Sled Push (225/180)

Post reps for pullups and time for WOD. Ex: 35, 10:40 Rx

Leah working on overhead squat mobility

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: Mobility Night- Dr. Jackie Varnum
7:30p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Strict Muscle Ups: In 10 minutes work on strict muscle up transitions

B. For Time [30 Minute Time Cap]
L3
2k Run*
15 Muscle Ups**
2k Run

*Run L2 = 1600m, L1 = 1200m

**Scale Muscle Ups to:
15 Bar Muscle Ups
15 Ring Dips + 15 Chest to bar Pullups
15 Box Ring Dips + 15 Pullups
15 Straight Leg Dips + 15 Barbell Assisted Pullups
15 Bent Knee Dips + 15 Ring Rows

Post time to complete WOD. Ex: 22:15 L3

And coming tomorrow…

A. Hang Power Clean (HPC): 4 sets of 3 reps. Working up to heavy set of 3.
*Each set without dropping the bar.

B. Rep Rounds For Time [12 Minute Time Cap]:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpees

Post load for HPC and time for WOD. Ex: 245#, 9:41 @ 185#

Post WOD pigeon stretch

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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)

“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.

And coming tomorrow…

A. Baseline:
500m Row
40 Air Squats
30 Situps
20 Hand release pushups
10 Pullups

B. Overhead Squat: 3 sets of 5 at 70% of 1 rep max. Rest 3 minutes between sets
Accrue 2 minutes L-sit hold on rings or parallettes.

Post time for Baseline and load for OHS. Ex: 4:12 Rx, 175#.

Steve K

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
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael

Workout of the Day (WOD)

Complete 5 Rounds [Not For Time]:
7 Inverted Ring Lowers: On the rings, lower from an inverted hang, slowly, with straight body and arms
15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution.

Post impressions. Ex: Great workout. It was much harder than I expected and got me way out of my comfort zone.

And coming tomorrow…

A. “Karen” [12 Minute Time Cap]
150 Wallballs (20/14 to 10/9ft)

B. Stretch & Mobility
Quad foam roll
Couch Stretch
Glute Smash
Pigeon Stretch

Post time for the WOD. Ex: 4:57 Rx

Upcoming CFM Events

Thursday, January 11th:Registration begins for 2018 CrossFit Games Open!! Join team CFM for 5 weeks of the Open competition starting Thursday, February 22nd. CFM will be hosting Friday Night Lights each week for members to complete the open workouts and test our fitness!

Monday, January 15th:Lurong Resolution Challenge begins this month! Sign up now to join team CFM!! 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.

Coach Anthony
#backtobusinessmonday

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.

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. Toes to bar: Complete 1 set of max reps. Scale to: Knees touching arms (KTA), Toes to short Rings (T2SR), Toes to Rings (T2R), Hanging Knee Raise (HKR), Situps w/ Medball (20/14).

B. 5 Rounds For Time [7 Minute Time Cap]
5 Back Squats (70% of 1RM)
10 Situps w/ Medball (20/14)

Post reps for toes to bar and load and time for WOD. Ex: 33, 275#, 4:10 Rx.

And coming tomorrow…

“Tabata This!”

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pullup
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total for final score.
Ex: 6, 14, 10, 11, 10 = 51 Rx.

Alex

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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. Back Tuck: In 15 minutes practice back tuck progressions

B. 10 Rounds For Load and Time [15 Minute Time Cap]:
3 Deadlift (65% of 1 RM)
1 Back Tuck**

**Scale the back tuck to:
1. 3 leg raise to candlestick (on pullup post)
2. 2 Backward Rolls on gymnastic mat
3. Skin-the-cat back flip (on high rings or pullup bar)
4. Back Roll to Tuck off 30” box
5. Back Tuck

Post weight and time for the WOD.
Ex: 6:45 at 250# skin-the-cat back flip

And coming tomorrow…

A. Ring Rows
Complete 4 Sets of 7 Reps. Rest 2-3 minutes between sets. Max reps on final set.

B. 3 Rounds For Time [24 Minute Time Cap]
500m Row
200m Run
21-15-9 Burpees
200m Run

Rx+ = 27-21-15 Burpees

Post time for WOD. Ex: 19:40 Rx+

Christina

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)

A. Kipping: In 10 minutes practice kipping progressions (floor/bar/rings)
Then… Max Unbroken Kipping Complex in 60 seconds:
1 Pullup
1 Toes-to-bar

B. For Time [18 Minute Time Cap]
60 Double Unders
30 Pullups (L+ = C2B)
60 Double Unders
30 1-arm Kettlebell Snatch (alt) (m = 16/24/32, w=12/16/20kg)
60 Double Unders
30 Toes to bar
60 Double Unders
30 Goblet Squats (m = 16/24/32, w=12/16/20kg)

Post max unbroken sets for complex and time to complete WOD. Ex: 12, 12:55 L2

And coming tomorrow…

A. Back Squat: 3 sets of 5 reps. Worksets all at the same weight. Max reps on final set.

B. 7 Rounds For Time [Time cap 16 minutes]
7 Power Snatch (m = 45/75/95, w = 35/55/65)
7 Air Squats
**At end of 1st minute and every minute on the minute 5 Burpees (L+ = 7 Burpees).

Post load and reps for squat and time to complete rounds. Ex: 325#, 8 reps, 9:50 L3+

CFM Upcoming Events

Wednesday, August 2nd and 9th Mobility Nights with Dr. Jackie Varnum. Mobility Night is at 6:30pm and group classes will run on the half hour. This will be a 2 part series going over mobility for CrossFit Athletes. This first session will focus on the shoulder and overhead movements. Athletes will use banded distraction to increase range of motion and then use muscle activation and movement reinforcement to improve stability/mobility in the overhead press and overhead squat.

#workouttoremember

Saturday, August 12th: 31 Heroes WOD. Heats will begin at 9am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soilders and to provide treatment and awareness for veterans with PTSD and TBI. Click here for event details and to donate for this great cause! #rememberthefallen #workouttoremember