WOD

May 19th, 2012

Saturday 120519

Dodgeball

Before each team can get the balls, they must perform 25x burpees. When you are out, you must perform an exercise from the hopper before you can return to the game. All exercises will be 25x reps. We will do 2x games each 15 minutes. Each team will get a point when they out a player from the other team, the team with the most points wins. Have fun and remember, it’s just a workout!

Post team wins to comments.


May 18th, 2012

Friday 120518

From The Hopper

Don’t worry, it’s just a WOD!


May 17th, 2012

Thursday 120517

Friday Night Lights

FRIDAY NIGHT LIGHTS UPDATE: Fridays @ 6:30pm starting next week 5/25, running through Labor Day. Daycare will be available. We will be pulling the WOD of the night out of the hopper so no one will know beforehand. 2 Divisions: RX and MOD – WOD’s will be adjusted for the MOD division so that all can participate. There is no scaling in the RX division. There will be 14 WODs in total (14 Fridays from Mem-Labor Day) – your score will be your average finish for all those you participate in. You must partake in a minimum of 7 WODS (if you do all 14, you will just have more scores to average out). 4 winners: RX Men/Women and MOD Men/Women. If you are borderline RX, you can either enter the MOD division so that you are sure to finish each WOD OR enter RX and if you cannot handle a particular movement you will just finish behind those that did. All workouts will have movement standards and will be judged Games style. You must enter a division before the competition starts – cannot change mid-way through. Please sign up at the box so we can plan accordingly!!! As those who participated in the CF Open can attest, competition brings out the best in everyone. You will never find support and camaraderie like that from your peers at CFM!


May 17th, 2012

Thursday 120517

The Program

5 rounds
15x Power snatch (95#/75#)
Run 400m

Post time to comments.


May 16th, 2012

Wednesday 120516

Chipper Wednesday!

For time:
11x Pull-ups
20x Push-ups
11x Pull-ups
40x Squats
11x Pull-ups
20x Ball slams (20#/14#)
11x Pull-ups
40x Double unders
11x Pull-ups
20x Deadlifts (225#/185#)
11x Pull-ups
40x Split squats
11x Pull-ups
20x Burpees
11x Pull-ups
40x Knees to elbows
11x Pull-ups

Post time to comments.


May 15th, 2012

Tuesday 120515

Referral Program

Guest passes are now being handed out depending on package tier. Guests must be scheduled with Cliff or Audrey if attending a non foundations class so we may have ample coaches on staff.

If your guest signs up, you will receive a “special” gift! Thank you for your loyalty and dedication.


May 15th, 2012

Tuesday 120515

Attention to ALL Nutrition Challengers!

Challenge Update: Schedule & Detail handouts are available at CFM Box. Challenge is open to non-members as well. Get a friend to sign, get a gift!

Please sign up this week so we may announce cash prize!


May 15th, 2012

Tuesday 120515

Bars and Burpees

10 rounds
10-9-8-7-6-5-4-3-2-1x reps
Ground to overhead (135#/95#)
Burpee box-jumps (24 inch / 20 inch)

Post time to comments.


May 14th, 2012

Monday 120514

Friday Night Lights

Attn all CFM members – our Friday Night Lights summer competition kicks off in less than two weeks . All members can and are encouraged to participate – there will be an RX and MOD division. You must sign up at the box before the competition begins – any questions ask me or any coach. Rules and details to be posted shortly!


May 14th, 2012

Monday 120514

Shamrock

Warm Up-dealift,squat clean, shoulder/push press, bsck squat (reverse movements) 3xs PVC, 10xs weighted bar

Max rounds, no time limit

On the minute every minute perform
1x squat first minute, then rest
2x squats second minute, then rest
3x squats third minute… and so on
Continue until you cannot perform the requisite # of squats within the minute
You MUST work until 15 minutes

Cash Out-50 HollowRocks