Archive for April, 2012

“Move a muscle, change a thought!”

Monday, April 30th, 2012

NEW!! CFM now has Daycare. Hours are under “Class Schedule”

Monday, April 30th, 2012

NEW!! CFM now has Daycare.  Hours are under “Class Schedule”

Today’s Program…

Monday, April 30th, 2012

This is how CFM moms roll!

5 rounds

10x Push-ups
20x KB snatch, 10x per arm (36#/24#)
30x Sit-ups
40x KB clean, 20x per arm (36#/24#)

Post time to comments.

Sunday’s Chipper

Sunday, April 29th, 2012

“Hitler loses members to CrossFit”

For time:
20x Push-ups
35x Squats
20x Plyo push-ups
35x Split squats
20x Clapping push-ups
35x Broad jumps
20x Ring push-ups
35x Lateral hops (over 12” obstacle)
20x Handstand push-ups

Post time to comments.

Stop Whining!

Saturday, April 28th, 2012

Compare to Tuesday, January 10th, 2012

3 rounds
Run 1200-800-400m
KB swing 63-42-21x (53#/35#)
Pull-ups 36-24-12x

1 round

Friday, April 27th, 2012

Coach’s WOD at CF Lighthouse.


Monday, August 22nd, 2011

For time
150x Box jumps (24 inch / 20 inch)
Run 1200m

Post time to comments.

Glen

Thursday, April 26th, 2012

– Photo by Dana Roshnie Mathura


Max rounds in 18 minutes:
5x Hang power clean (95#/65#)
10x Front squat
15x Push-press

Post rounds to comments.

Cash out:
Bench press
3-3-3-1-1 reps

A CrossFit Merrick Tradition…

Wednesday, April 25th, 2012

Do not clean your stations until the last person is done!

Cheer the last person on like they are a “ROCK STAR!”

Games Class

Wednesday, April 25th, 2012

Just a reminder that our “Games” class has begun. Sunday’s at 9:15. We will be training for the “Festivus Games.”

WITH NO REST, COMPLETE 10 ROUNDS:

Wednesday, April 25th, 2012

– Photo by Dana Roshnie Mathura


5x THRUSTERS – 135 M / 95 F
5x BURPEES
10x MED BALL SLAMS – 20lb ball
30x 2 COUNT MOUNTAIN CLIMBERS

CONCEPT:
Building anaerobic endurance and power coupled with aerobic conditioning through intense activity.  Today, we’re going heavy with tight coordination, then into very light weighted repetition through some good conditioning.  Do this with no rest.