jump squats

Congrats to Stuart and his new fiancé Amber (top) & Liz and her new fiancé Justin!

Today’s schedule

7a: All Levels CrossFit- Rebecca
8a: Open Gym- Rebecca
5p: All Levels CrossFit & Open Gym- Ben
6p: All Levels CrossFit & Open Gym- Ben

Workout of the Day (WOD)

A1. Strict Press: 3 at 70%, 3 at 80%, 3 at 90%
A2. Dips: 3 x 10 (1 min rest)
B. Open WOD 11.5: AS many rounds & reps as possible in 20 minutes:
5 Power Cleans 145/100#
10 Toes to Bar
15 Wall Balls 20/14#

And coming tomorrow…

MERRY CHRISTMAS EVE! CFM will be closed for the holidays 12/24 & 12/25.

Holiday travel workout

Bodyweight Fran:
21-15-9
Squats
Push ups

Advanced: do jump squats & plyo push ups

MON 12.23.13 CrossFit Love! Read More »

The 1000-rep Rule

Next time you’re frustrated about your Olympic-lifting form, consider this… The fine peeps at Catalyst Athletics insist you practice & practice to get the first perfect rep, AND THEN, you have 999 more to become an expert. So work hard & enjoy the journey! Check it out: Http://www.catalystathletics.com/blog/blog.php?blogID=1798
Justin R crushing overhead squats!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
4p: Open Gym- Jim
5p: All Levels CrossFit- Beka
6p: All Levels CrossFit- Beka
7p: All Levels CrossFit- Tirzah
8p: Open Gym- Tirzah

Workout of the Day (WOD)

A. Clean & Jerk: 2-2-2
B. 4 rounds for time:
2 handstand push ups – (Rx+: deficit HSPU. Hands on parallettes or additional plates)
4 muscle ups (Scaled: jumping muscle up or 4 dips, 4 pull ups each round)
6 hang squat cleans, 185/135