WOD

August 29th, 2015

Saturday 150829

“Angie”

Angie_Vid

Warm-up:

Coaches Choice

 

WOD:

“Angie”

Compare Wednesday, July 24th, 2013

100x Pull-ups

100x Push-ups

100x Sit-ups

100x Squats

 

Post time to comments.

 

Skill of the week:

Ring dips


August 28th, 2015

Friday 150828

CFM 30 Day Paleo Challenge Intro Session This Sunday!

Summer is nearly over and you have stayed committed to your CrossFit goals. Now it’s time to bring your fitness to a new level by making an equal commitment to your nutritional needs.

Want all the details? Attend one of the CFM 30 Day Paleo Challenge Intro sessions-

Sunday, August 30 @ 11 AM Wednesday, September 2 @ 730 PM Wednesday, September 2 @ 11 AM Sunday, September 6 @ 11 AM

(Intro sessions are commitment free!)


August 28th, 2015

Friday 150828

Friday’s Program

Bob_08_28_15

Warm-up:

Coaches choice

 

Strength:

Bench Press

5×5 @ 75-80% of 1RM

 

WOD:

30-20-10 reps

Wall ball (20/14)

SDHP (75/55)

Box jumps (24”/20”)

Push press (75/55)

Row (calories)

 

Post time to comments.

 

Skill of the week:

Ring dips


August 27th, 2015

Thursday 150827

“Elizabeth”

Class_08_27_15

Warm-up:

Coaches choice

 

Work capacity:

8 Rounds

100m Sprints

Rest 1 minute between sprints 

*All athletes rest will vary

 

WOD:

“Elizabeth”

Compare to Thursday, August 20, 2013

21-15-9 reps

Squat cleans (135/95)

Ring dips

 

Post time to comments.

 

Skill of the week:

Ring dips

 


August 26th, 2015

Wednesday 150826

Wednesday’s Program

dubs

Warm-up:

Coaches choice 

 

Strength:

8 minute EMOM

30 seconds max reps of each

Odd: Weighted pull-ups

Even: Weighted dips

 

WOD:

1 RFT

50x Hang power clean (155/105)

150x Double unders

50x Chest to bar pull-ups

 

Post time to comments.

 

Skill of the week:

Ring dips


August 25th, 2015

Tuesday 150825

“Rocky Quote Of The Week”

Picture-61

“Cause all I wanna do is go the distance. Nobody’s ever gone the distance with Creed, and if I can go that distance, you see, and that bell rings and I’m still standin’, I’m gonna know for the first time in my life, see, that I weren’t just another bum from the neighborhood.”


August 25th, 2015

Tuesday 150825

Tuesday’s Program

Liz_08_25_15

Warm-up:

Coaches choice

 

Strength:

Strict Press

5-3-1 reps

 

WOD:

5 RFT

200m Run

10x Clapping push-ups

20x Burpee broad jumps

30x (4ct.) Mountain climbers

*Measure a high energy broad jump and use as your target every rep!

*Movement standard: knee to elbow for Rx (Mtn. Climber)

 

Post time to comments.

 

Skill of the week:

Ring-dips


August 24th, 2015

Monday 150824

Patty_08_24_15

Warm up:

Coaches choice 

 

Work Capacity:

“Annie”

50-40-30-20-10 reps

Double unders 

Sit-ups 

Cap 10 minutes!

WOD:

36-24-12 reps

Turkish get-ups (53/35)

OH Walking lunge

*Switch arms as needed

 

Post time to comments.

 

Skill of the week:

Ring-dips


August 23rd, 2015

Sunday 150823

Sunday’s Program

Briana_08_23_15

Warm-up:

Coaches choice

 

Movement review/Mobility

 

WOD:

Bench Press 1RM 

Front Squat 1RM

Push Press 1RM

*15 min per lift/1-2 min rest between lifts

Your score is total lbs. of all 3 lifts

 

Post total to comments.

 

Skill of the week:

Double unders


August 22nd, 2015

Saturday 150822

CFM 2015 30 Day Paleo Challenge

PaleoChallenge61

September 14 – October 13

Summer is nearly over and you have stayed committed to your CrossFit goals. Now it’s time to bring your fitness to a new level by making an equal commitment to your nutritional needs.

Want all the details? Attend one of the CFM 30 Day Paleo Challenge Intro sessions-

Sunday, August 30 @ 11 AM Wednesday, September 2 @ 730 PM Wednesday, September 2 @ 11 AM Sunday, September 6 @ 11 AM

(Intro sessions are commitment free)

Our 30 Day Paleo Challenge will consist of;

• Following a strict Paleo diet for 30 days (don’t worry we’ll teach you what that

really means)

• Logging all your food intake

• Benchmark WOD at the beginning and end of the 30 days to measure

performance gains

• Weigh in and weigh out

• Nutritional classes to help you do Paleo right

• HIIT workouts designed to help you achieve your goals

• Food lists, recipes and shopping lists to help you keep your meals compliant

• Tips on what to do when you dine out

• Strategies to keep your diet clean after the 30 days

Participants will be scored on several criteria and prizes will be awarded to the winners!!

Important Dates –

• Sunday, September 13, 11 AM – Paleo class, weigh in, benchmark WOD

• Monday, September 14, – Challenge begins, food logging starts

• Sunday, September 20, 11 AM – Paleo class, HIIT workout

• Sunday, September 27, 11 AM – Paleo class, HIIT workout

• Sunday, October 4, 11 AM – Paleo class, HIIT workout

• Sunday, October 11, 11 AM – Paleo class, HIIT workout

• Tuesday, October 13 – Challenge ends, weigh out, benchmark WOD