WOD

November 28th, 2014

Friday 141128

Friday’s Program

Sit_ups_11_28_14

Warm Up: (15 min)

Coaches Choice

 

Work Capacity/Strength: (20 Min)

Take 10 minutes to find a 10RM Bench Press, then…

10 Min EMOM 

Odd: 10x Bench Press

Even: 30 sec Double Unders

 

WOD: (25 min)

15 Min AMRAP

9x Deadlifts (155/100)

12x Push Ups

15x Box Jumps (24/20)

 

Post rounds to comments.

 

Skill of the month:

Pull-ups


November 27th, 2014

Thursday 141127

“The Gobbler”

turkey

Warm up: (15 min)

Coaches choice

 

WOD: (45 min)

“The Gobbler”

With a Partner…

Run 200m (all runs together)

100x Double Unders/300x Singles

Run 200m

100x Sit Ups

Run 200m

100x Pull Ups

Run 200m

100x Wall Balls (20/14)

Run 200m

100x Burpees

Run 200m

100x KB Swings (55/35)

Run 200m

100sec Planks

Run 200m

100x K2E

 

Post time to comments.

 

Skill of the month:

Pull-ups


November 26th, 2014

Wednesday 141126

CFM’s 1st Annual Turkey Bowl!

TurkeyBowl2014

 

We will be having our first annual, two hand touch, coed, football game!

 

Where: Calhoun H.S.

When: November 30th

Time: Noon

Post game social @ the Brown’s!

All are welcome! Sign-up is at the box!


November 26th, 2014

Wednesday 141126

Holiday Schedule

There will only be a 9am class for tomorrow, Thanksgiving. All other classes will be cancelled for the day. The regular class schedule will resume on Friday 11/28. Happy Thanksgiving to all our members! Don’t worry we’ll burn it all off in class!


November 26th, 2014

Wednesday 141126

Wednesday’s Program

Class_11_26_14

Warm Up: (15 min)

Coaches Choice

 

Work Capacity: (15 min)

10 Min EMOM

Odd: HSPU 3” Deficit 

Even: 5x Hang Cleans (115/155)

 

WOD: (30 min)

53x KB Swings (53/35)

53x KB SDHP

53x KB Snatch

53x KB Sit Ups

 

Post time to comments.

 

Skill of the month:

Pull-ups


November 25th, 2014

Tuesday 141125

Tuesday’s Program

Class_11_25_14

Warm-up (15 mins)

Coaches Choice 

 

Strength (20 min)

Back Squats

5-5-5 reps

 

WOD (25 mins)

5 Rounds

5x Clean & Jerk (bw)

5x Muscle Ups

Modify MU’s with 3x pull-ups + 3x dips = 1x MU

 

Post time to comments.

 

Skill of the month:

Pull-ups


November 24th, 2014

Monday 141124

“Tabata”

Larry_11_24_14

Warm up: (10 min)

Coaches choice

 

Work capacity: (15 min)

10 Min EMOM

ODD: 10x Med ball cleans

EVEN: 2x Rope climbs

 

WOD: (35 min)

“Tabata”

Bottom 2 bottom squats

Sit-ups

Push press (75/55)

Hollow rocks

Row (calories)

V-ups

1 minute rest between each movement.

 

Post reps to comments.

 

Skill of the month:

Pull-ups


November 23rd, 2014

Sunday 141123

Thanksgiving Schedule: 9am class ONLY! Babysitting available


November 23rd, 2014

Sunday 141123

CFM Sweatshirt Orders need to be in by Monday pm! Please sign up at box or email audreycfm@gmail.com This is a Pre-Order ONLY Sale!!!!


November 23rd, 2014

Sunday 141123

“Mel”

Ray_11_23_14

Warm up: (15 min)

Coaches choice

 

Work Capacity: (15 min)

Skill:

Kipping 

 

WOD: (30 min)

“Mel”

Compare to Thursday, March 24th, 2011

5 rounds

Run 100m

10x Burpees

10x Push-ups

10x Mountain climbers

10x Sit-ups

10x Prisoner squats

 

Post time to comments.

 

Skill of the month:

Pull-ups