6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
5p: Strength Training/Open Gym- Michael
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps on final set.
B. 8 Minute AMRAP:
7 Box Jumps (m = 24/30, w = 20/24”) (step downs only)
9 Sumo Deadlift High Pulls (m = 24/32, w =16/24 kg)
Post load and reps for Squat and time to complete WOD. Ex: 195#, 7 reps , 9 + 5 Rx.
And coming tomorrow…Thanksgiving!!
Gym Closed
**Save the Date!**
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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
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
Many have asked, “Why are the workouts named after Girls?” According to the National Weather Service theuse of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names. Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”
Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill. You can also try variations on this basic exercise. For example, contract and release your PC muscles quickly, several times in succession. Or practice contracting them very slowly. You can also vary your position, completing Kegel exercises while standing, sitting, or lying down, make sure to check out https://joyonproducts.com/ to improve your pelvic area. These workouts come with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.
The Girls! Workouts with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Post total reps from each AMRAP. Ex: 121, 77, 38 L3
B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch
And coming tomorrow…
A. Clean: In 18 Minutes work up to a 1 Rep Max
B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max
C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)
Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.
Upcoming CFM Events
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
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 (include their full name and email address)!
** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
We all workout together. We are all on the same team. For fitness, health, and wellness. And fun workouts!
Upcoming CFM Events
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
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 (include their full name and email address)!
** Save the Date! **
Friday, Dec 16th: 7-11pm CFM Holiday Party!!
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- 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. Back Squat: 5 sets of 4 reps @ 80%. E4MOM.
B. “Nasty Girls” [15 Minute Time Cap]
L1
2 Rounds*
50 Air Squats
7 Burpees
10 Hang Power Cleans (75/55#)
L2
3 Rounds
50 Air Squats
7 Burpee Pullups
10 Hang Power Cleans (95/65#)
L3
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)
*(L1+ = 3 Rounds)
Post load for squat and time to complete WOD. Ex: 265# , 10:14 L3.
Nasty Girl Demo WOD. Annie, Nicole, and Eva T [video]
The triplet was first released on CrossFit.com on Sunday, Dec. 4, 2005. It didn’t have a name then. It was just the main-site workout of the day. The video linked with it featured future Director of CrossFit Training and Certification Nicole Carroll, future 2011 and 2012 CrossFit Games competitor Annie Sakamoto, and 1992 and 1994 Olympic Games slalom skier Eva Twardokens doing the WOD with 95 lbs. This WOD triplet is the ultimate representation of a balanced CrossFit workout. It includes a gymnastics movement in the muscle-up, an Olympic lifting element in the Hang Power Clean, and a metabolic movement in the air squat. Countless people, men and women, cite this video as the reason they started CrossFit.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
Demo of Big Clean Complex [video]
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Demo of Shoulder Routine [video]
Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135
And coming tomorrow…
A. Bench: 3 sets of 5 reps. Worksets at 80%. Rest 3 minutes between sets. Max reps 3rd set.
B. “Friendly Walk” [25 Minute Time Cap]
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
100m Kettlebell Front Rack Walk (24’s/16’s)
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
100m Kettlebell Front Rack Walk (24’s/16’s)
21-15-9
Calorie Row
Mountain Climbers (R+L=1)
Complete the 100m carry in between the full 21-15-9 triplet. There are 2 carries total.
Post time for WOD and load and reps for bench. Ex: 235#, 8 reps, 21:38 Rx.
Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage. Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm. Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck! 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! Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!
CFM Partner Teams from Graveyard Games Team Competition. Podium spots for CFM for 1st place Men’s Rx, 2nd place Men’s Scaled, 2nd place Women’s Scaled, and 3rd Place Women’s Novice division!!We want you to GO VOTE!!
And workout today!
Click here for poll locations.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. “Lead Foot”
4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20
4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups
**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1
Post reps for each AMRAP. Ex: 89/84/90 Rx.
And coming tomorrow…
A. “Big Clean Complex”
6 Sets:
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk
High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk
Demo of Big Clean Complex [video]
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds
B. Bulletproof Shoulders
Side Plank Rev-Fly 20x/side
Mod Pushup Y-hold (15 sec hold) 4x/side “Palm facing down”
Scapular Pushups 15x
T’s (on a box) [5 reps + Overload] 4x “Thumbs up”
W’s (on a box) [5 reps + Overload] 4x “Pinkies up”
Side Ext Rot. w/ 5# plate 15x/side
Demo of Shoulder Routine [video]
Post weight for each set. (f) indicates failed attempt.
Ex: 135/155/185/195/205f/135
Upcoming CFM Events
Saturday, Nov 12th:“AV HERO WOD” 9-11:30am. We’ll be running heats every 40 minutes starting at 9:30am. Complete the WOD with a partner and hang out afterward for a cold beverage. Sunday, Nov 13th:CFM Powerlifting Workshop & Info Session from 6-7pm. Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck! 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! Friday, Dec 16th: CFM Holiday Party 7-11pm. Save the Date!!
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
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)
A. Thruster: 3 x 1 at 90% 1RM. Rest 90 seconds after each rep. From the rack.
B. “7 Up” [15 Minute Time Cap]
10 Rounds:
(m = 55/75/95, w = 45/55/65)
7 Sumo Deadlift High-pulls
7 Front Squats
7 Push Jerks
Post load and reps for squat and Rounds + Reps for AMRAP.
Ex: 285#, 7 reps, 3+12 Rx+
And coming tomorrow…
A. “Lead Foot”
4 Minute AMRAP
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:20
4 Minute AMRAP
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:20
4 Minute AMRAP
15 Cal Row
15 Burpees
15 Pull-ups
**Scale DUs to DU+Singles 50-35 reps/set, Speed Step 1:1, Singles 1:1
Post reps for each AMRAP. Ex: 89/84/90 Rx.
Upcoming CFM Events
Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck! 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!
1. There might be a better way. Are you willing to invest in pursuing it? 2. Wants more. More time in the gym. More information. More opportunities. 3. Knows that their best effort is enough. 4. Never complain. Never whine. Never make excuses.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Front Squats: 4 sets of 4 reps at 70% from the floor.
B. 20 Minute AMRAP
5 Pull-ups (Rx+ = Bar Muscle Ups)
10 Push-ups
15 Air Squats
200m Run
Post weight for squats, then total rounds and reps for the AMRAP.
Ex: 235#, 9+4 Rx+.
And coming tomorrow…
A. Clean & Jerk
Complete 2 Clean + 1 Jerk complex E2MOM
1 set at 60%
1 set at 65%
1 set at 70%
2 sets at 75%
B. “Annie” [15 Minute Time Cap]
For time:
50-40-30-20-10
Double-unders
Sit-ups
Post time for WOD and load for C&J. Ex: 7:40 Rx, 205#
Team Oliver chasing after him on the conga line prowler
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. OPEN 13.4
7 Minute AMRAP
3-6-9-12-… Increasing Rep Rounds
Clean and Jerk (135/95)
Toes to Bar
B. Banded 5-way Shoulder Stretch
Post total reps for the AMRAP. Ex: 87 Rx
And coming Saturday…
“Deadshot Returns” [18 Minute AMRAP]
Squad of 3-6
As many Calories as possible on the Row
Team members may alternate rowers as often as they like. While 1 team member is rowing the other teammates will complete the following:
10 Rounds
15 D-ball Deadshots**
20 AbMat Situps
All rounds and reps are team totals. 1 person working at a time on the row while 1 person at a time is working on the rounds of deadshot and situps. Teams may partition the row, rounds, and reps any way. Score is the number of calories rowed minus any remaining reps from the 10 rounds (350 total reps). Athletes will complete this workout at the level they did the “Championship Complex” (L1/L2/L3).
**Levels for Deadshots
L1 = 15# to 10ft / 10# to 8ft
L2 = 20# to 10ft / 15# to 9ft
L3 = 20# to 12ft / 20# to 10ft
Post total cal from AMRAP. Ex: 265 L3
Saturday Schedule
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Alexis Story. Click here to reserve
Sunday Schedule
10a: All Levels CrossFit- Michael
11a: Strength Training/Open Gym- Michael
12:15p: Yoga- Alexis Story. Click here to reserve
Upcoming CFM Events
Saturday, Oct 29th: CFM Halloween Costume Party 6-8:30pm at the gym!! Then 9:00pm Koo Koo Room. Saturday, Nov 5th: CFM Team Competition at Graveyard Games hosted by CrossFit College Park. 8am to 3pm. Sunday, Nov 6th: CFM Brunch Social & Lurong Challenge Awards 11am-12pm. Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test. Sign up here for the next Dunk Truck!
