wod

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#.

WED 02.14.18 “Mary Ann” Read More »

Today’s schedule

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

Workout of the Day (WOD)

“Super 8”

8 Minute AMRAP:
Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

And coming tomorrow…

“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.

TUES 02.13.18 “Super 8” Read More »

Slow squat negative warmup with Coach Anthony

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

Workout of the Day (WOD)

A. 3 Rounds [For Load]:
5 Weighted Pullups
8 Dumbbell Lateral Raises (1 second pause)

B. 3 Rounds For Time [16 Minute Time Cap]:
800 Meter Run**
Rest 2 minutes between rounds

**L2 = 600m, L1 = 400m

Post load for pullups and running times for the rounds in the WOD.
Ex: 50#, 2:40, 7:55, 13:23 L3

And coming Saturday…

Partner WOD
4 Rounds For Time [25 Minute Time Cap]:
100 Double Unders
50 Shoulder to Overhead (m = 45/75/95, w = 35/55/65)
25 Toes to Bar

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Post time to complete the WOD. Ex: 17:40 L3.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Travis
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis

FRI 02.09.18 Read More »

Today’s schedule

Workout of the Day (WOD)

A. 3 Rounds For Time [18 Minute Time Cap]
30 Pullups
30 Deadlift (155/105)
30 Slamballs (30/20)

B. 3-Way Hamstring Stretch

Score time for the WOD. Ex: 13:20 Rx.

And coming tomorrow…

A. Clean & Split Jerk: 5 sets of 2. Working up to heavy set of 2.

B. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 95/135/185, w = 65/95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

Post load for Clean & Split Jerk and rounds and reps completed. Ex: 235#, 7+7 L3

WED 02.07.18 Read More »

Today’s schedule

Workout of the Day (WOD)

“Sean”
10 Rounds For Time [30 Minute Time Cap]:
11 Chest-to-bar Pullups
22 Front Squats (75/55)

Post time for the WOD. Ex: 22:30 Rx.

And coming tomorrow… Bring-A-Friend Day!!

A. Banded Squats: 2 x 8. Tempo (2222)

B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps

Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.

Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.

WED 01.24.18 Read More »

Today’s schedule

Workout of the Day (WOD)

“Fight Gone Bad!”

Three rounds of:
Wallball (20/14 to 10/9ft) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump (20/20”) (Reps)
Push-press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps for the WOD. Ex: 325 Rx.

And coming Saturday…

Teams of 2

Rep Rounds 21-18-15-12-9-6-3 [28 Minute Time Cap]
Power Snatch (m = 65/95/135, w = 45/65/95)
Burpee
Power Clean (m = 65/95/135, w = 45/65/95)
Toes to Bar (L3), (T2R = L2, MBSU = L1)

One partner working at a time. All reps are team totals.

Score is time to complete WOD. Ex: 21:30 L3

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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Priscila Baptista
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 01.19.20 Read More »

Today’s schedule

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

Workout of the Day (WOD)

“Super 8”
8 Minute AMRAP:
Complete as many reps and rounds as possible:

8 Burpee Box Jump Overs (m = 20/24/30, w = 14/20/24)**
8 Power Cleans
8 Thrusters

Barbell weight:
(m = 45/75/95, w = 35/55/65)

**L1/L2 may perform burpee step up overs.

Post rounds and reps from AMRAP. Ex: 5+4 L3.

And coming tomorrow…

For Time: [18 Minute Time Cap]
30 Handstand push-ups**
40 Pullups
50 Kettlebell swings (24/16)
60 Situps
70 Burpees
**Scale Handstand pushups (HSPU) to Pike deficit HSPU, Pike HSPU, or incline pushups 1:1.

Post time for the WOD. Ex: 12:13 Rx.

TUES 01.16.18 Read More »

The cold shall not keep us from the workout!

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster: In 12 minutes work up to a heavy set of 2. From the ground.

B. “Frankenstein”
3 Minute AMRAP
27 Chest to Bar Pullup**
27 Thrusters (m = 45/75/95, w = 35/55/65)
AMRAP Lateral Bar Over Burpees

Rest 3 Minutes

3 Minute AMRAP
2 Rounds
15 Chest to Bar Pullups
15 Thrusters (m = 45/75/95, w = 35/55/65)
Then AMRAP Lateral Bar Over Burpees

Rest 3 Minutes

3 Minute AMRAP
3 Rounds
9 Chest to Bar Pullups
9 Thrusters (m = 45/75/95, w = 35/55/65)
Then AMRAP Lateral Bar Over Burpees

**Scale Chest to Bar Pullups to Pullups 1:1, Pullups (12-8-4), Barbell Pullups 1:1, Ring Rows 1:1.

Post load for thruster and reps for the AMRAPs. Ex: 215#, 196 L3

And coming tomorrow…

A. Rope Climbs: In 10 minutes work on rope climbing technique**
Then complete as many as possible rope climbs unbroken

**Wear long socks or pants to protect your shins when climbing rope.

B. Overhead Squat: 3-3-3-3-3. Increasing weight to a 3RM.

Post reps for rope climb load for overhead squat. Ex: 3, 225#.

THUR 01.04.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch: In 15 minutes work up to a heavy single for 3 sets at 85% of 1RM.

B. 5 Rounds For Time: [12 Minute Time Cap]
10 Toes to bar
10 Power Snatch (m = 45/65/75, w = 35/45/55)
10 Wallballs (20/14) to 10ft

Post load for Snatch and time for WOD. Ex: 165#, 10:24 L3.

And coming tomorrow…

A. “Helen”
3 Rounds For Time [16 Minute Time Cap]:
400m Run
21 Kettlebell Swings (24/16kg)
12 Pullups

B. Partner Stretches
Bilateral shoulder opener
Hamstring stretch
Butterfly stretch

Post time for the WOD. Ex: 10:14 Rx.

Upcoming CFM Events

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.

TUES 01.02.18 Read More »

Upcoming CFM Events

Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge today, 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

Workout of the Day (WOD)

2 Rounds For Time [34 Minute Time Cap]:
800m Run
30 Pull-ups
30 Front squat (m = 65/95/115, w = 45/65/85)
30 Toes-to-bar
30 Power clean (m = 65/95/115, w = 45/65/85)

Post time for the WOD. Ex: 21:34 L3.