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Next Bring-A-Friend Day is Thursday, Nov 19th. Ester cycling through Deadlift in the WOD.
Next Bring-A-Friend Day is Thursday, Nov 19th. Ester cycling through Deadlift in the WOD.

Today’s schedule

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

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT2” [22 Minute Time Cap]
4 Rounds
400m Run
15 Kettlebell Swings (m = 16/24/32kg, w = 12/16/20kg)
12 AbMat Situps
9 Pushups* (L1 incline 13/24”)

*(+scale up option = Ring Dips)

Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 14:53 L3+

And coming tomorrow…

A. Deadlift: In 18 minutes work up to a 5 rep max.

B. “Team Training”
Teams of 3 one person working at a time
4 minute AMRAP at each station:
Farmer’s Carry 10m (32’s/24’s kg)
Sled Drag (135/90) 10m
Tire Flips
Sledgehammers
Airdyne for Cal

Post load for Deadlift and total team reps. Ex: 400#, 318 Rx

TUES 11.03.15 Read More »

"PT" results from 10/28
“PT” results from 10/28

Dunk Truck at CFM

Today from 3:30-7pm the Dunk Truck will be at CFM for body composition testing.
You may sign up here to reserve your spot. This is a great opportunity to get measured and set healthy eat habits through the holidays. We’ll look to have the Dunk Truck return in March for our Spring Nutrition Challenge.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT”
60 Kettlebell Swings (24/16)
50 AbMat Situps
40 Pushups
1 mile run

Post max load and reps for Pullups and time to complete WOD. Ex: 58# 7 reps, 12:35 Rx

And coming tomorrow…

A. Weightlifting Sets:
Pause Front Squat: Work up to a heavy set of 3
High Hang Squat Clean: Work up to a heavy set of 2
Squat Clean: Work up to a heavy single

B. 6 minute EMOM
10 Weighted Situps (45/25# plate)
Max Double Unders in remainder of the minute

Post load for each lift and total Double Unders for EMOM. Ex: 225#, 205#, 275#, 184 Rx.

Thanksgiving Weekend Schedule

Click here to reserve your classes in advance.
Wed: Regular Schedule, 7, 8pm evening classes cancelled
Thur: Thanksgiving!! Gym Closed
Fri: 7am Class, 8am Open gym, 12, 4, 5, 6pm
Sat: 10, 11am Class only. (No Yoga)
Sun 10am Class, 11am Open gym.

TUES 11.25.14 “PT” Re-test Read More »

"Hold on 15 seconds longer." Amanda B working on dead hangs during open gym
“Hold on 15 seconds longer.” Amanda B working on dead hangs during open gym.

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Jason
12n: All Levels CrossFit- Kelly
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Kelly
8p: Open Gym- Kelly

Workout of the Day (WOD)

A. Weighted Pullups: 3 sets of 5 reps. Worksets. Max reps on final set.

B. “PT”
60 Kettlebell Swings (24/16kg)
50 AbMat Situps
40 Pushups
1 mile run

Post max load and reps for Pullups and time to complete WOD. Ex: 53# 6 reps, 13:35 Rx

And coming tomorrow…

A. Power Snatch: 8 minutes. Every minute on the minute 1 Power Snatch. Workups.

B. For Time:
15-12-9 Power Snatches (m = 95/115, w = 65/80)
100 Double-Unders

Post load for Power Snatch and time to complete WOD. Ex: 185#, 8:55 Rx+

TUES 10.28.14 Read More »

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