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.
And coming tomorrow…
A. “Nasty Women”
L3
4 Minute AMRAP
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:30
4 Minute AMRAP
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:30
4 Minute AMRAP
“Grace”
30 Clean & Jerks (135/95#)
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
