Archive for October, 2012

Classes Monday Cancelled

Monday, October 29th, 2012

There will be no classes held today all day! Be safe!

The Program

Monday, October 29th, 2012

5 rounds
Row 50-40-30-20-10 calories
Partner effort, one rows while the other rests in a plank, switch until all rounds done

New Daycare Schedule

Sunday, October 28th, 2012

New daycare schedule will be as follows:
Tuesday 6-8pm
Thursday 6-8pm
Saturday 8-10am

Daycare schedule has changed due to lack of demand. If anyone requires daycare any other non scheduled time, please email Audrey and we will try our best to accommodate. If you use the daycare and this schedule does not work for you at all, email

Class Schedule Closings

Sunday, October 28th, 2012

Due to the storm, CFM will be closed for the A.M. Classes for now. We will update the website if we will be closed for the evening classes. Be safe!!

Chipper Day

Sunday, October 28th, 2012

For time, as usual…
100x Jump rope singles
30x Squats
30x Reverse lunges
30x Push-ups
30x KB swings (53#/36#
30x Wall ball (20#/14#)
30x Push press (95#/65#)
30x Burpees
30x Dips
100x Flutter kicks

2 Team Partner WOD

Saturday, October 27th, 2012

·         Run 2 miles
·         100 Thrusters (65/95)
One will run while partner does Thrusters. The person doing the Thrusters cannot drop the weight. If they do, they must do 10 burpees.
Once teams finish the above, they must do 200 deadlifts in order to complete the WOD.

Mashing on Monday

Friday, October 26th, 2012

Compare to June 18, 2012

Max rounds in 20 minutes
12x Power snatch (75#/55#)
10x Push-ups
4x Box jumps (20 inch

Today’s Program

Thursday, October 25th, 2012

5 rounds
Deadlift (275/185)
Thruster (135/95)

Update and Reminders…

Wednesday, October 24th, 2012

There will be no classes Thursday evening. CFM will be attending services for Artie Lopez from 7-9pm at Merrick Firehouse located at 2300 Merrick Avenue. We will meet at the box from 6:15-6:45 if you want to go together.

Todays Program

Wednesday, October 24th, 2012

3 rounds
20x Body row
20x KB swing
20x Squat jumps
20x Push-ups
20x Sit-ups

Post time to comments.

Skill of the month:
Double unders