work ups

January Events

CFM Paintball: Saturday 1/9 at 3pm Dosser Works Paintball
Lurong Resolution Challenge: Monday 1/18 Registration deadline for New Year Nutrition Challenge. Click here for details and to register
Dunk Trunk Body Composition Testing: Wednesday 1/20 4-8pm
Bring-A-Friend Day: Thursday 1/21 All Classes
CFM Social Night: Friday 1/22 7:30pm

Next Bring-A-Friend Day is Thursday 1/21!
Next Bring-A-Friend Day is Thursday 1/21!

Today’s schedule

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

Workout of the Day (WOD)

A. Bench Press: 5-4-3-2-1 working up to a heavy single.

B. 5 Rounds
10 Bench Press (50%)
20 AbMat Sit-Ups
40 Double-Unders

Post load for Bench and time for WOD. Ex: 275#, 11:35 Rx at 140#.

And coming tomorrow…

A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.

B. 4 Rounds:
24 Air Squats
12 Pushups
24 Walking-Lunge Steps
250 Meter Row

Post load for Squat and time for WOD. Ex: 335, 12:18 Rx.

THUR 01.07.16 Read More »

Line 'em up and knock 'em down. Army Men of CFM
Line ’em up and knock ’em down. Army Men of CFM

Today’s schedule

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

Workout of the Day (WOD)

A. Thrusters: 4 sets of 4 thrusters working up to heavy set of 4.

B. 5 Rounds
7 Thrusters (95/65)
7 Pullups (C2B = Rx+)
30 Double Unders

Post load for thruster and time to complete WOD: 205#, 7:28 Rx+

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:
2 Hang Power Clean (75% of 3 rep max part A.)
1-2-3-4-5-6-7-8-9-10 Bar-facing Burpees

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

WED 03.04.15 Read More »

Holiday schedule

Don’t forget we’ll have a limited schedule the next few days to give our team some time off to enjoy Thanksgiving!
Wed: No 7p class, no 8p Open Gym
Thurs: No classes… eat up then TURKEY TROT!
Fri: 12n Hero WOD w Tirzah
Sat: 10a Team WOD
Sun: Back to regular schedule – 12n CrossFit & 1p Open Gym w Carlos, then 6p Yoga w Monica

photo-21Dave & Dick with modified L-sits

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
11a: Yoga- Amy
12n: All Levels CrossFit- Amy
4p: Open Gym- Jim
5p: All Levels CrossFit- Tirzah
6p: All Levels CrossFit- Tirzah

Workout of the Day (WOD)

A. Deadlift: 3 sets of 5 work-ups
B. 5 rounds for time:
15 Pull ups
20 Kettlebell swings, 53/35#
25 Wall Balls 20/14#

Holiday Travel Workout

10-9-8-7-6-5-4-3-2-1 rounds:
Between each round of burpees, do a 20-second plank hold

Thanksgiving Holiday Travel Workout

Turkey Trot:
Run two miles…one forward, one backward. Alternate as often as you like, but half the distance is in reverse (safety tip: do this on a track if you can…if you’re on public streets, run w a buddy so you can take turns spotting for/guiding each other)

And coming Friday…

“Tommy V”
21 thrusters 115/80#
12 Rope Climb
15 Thruster
9 Rope Climb
9 Thruster
6 Rope Climb

WED 11.27.13 Holiday schedule Read More »

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