Archive for October, 2013

CFM’s 2013 Halloween Party!

Thursday, October 31st, 2013

Just a reminder that tomorrow 11/01/13 is our Halloween Party. It will begin at 7 pm. All evening classes will be cancelled. Costumes are mandatory! We look forward to seeing you all there!!!

Thursday’s Program

Thursday, October 31st, 2013

halloween

Warm-up (10 mins)

Coaches Choice

 

Skill Review (5 mins)

Doubles Unders

 

Work Capacity (15 mins)

10min Even/Odd Emom

Odd: 25 double unders

Even: 20 hollow rocks

 

WOD (25 mins)

Max rounds in 20 minutes

Thruster (115#/85#), add 3 reps per round 

Run 200m 

 

Post rounds to comments.

 

Mobility (5 mins)

 

Skill of Month
Pistols

CFM Varsity

Thursday, October 31st, 2013

Warm-up (10 mins)

Coaches Choice

 

Strength (15 mins)

Push Press 3rm

 

WOD: (20 mins)

Max rounds in 15 minutes

Thruster, add 3 reps per round 

Run 200m

Wednesday’s Program

Wednesday, October 30th, 2013

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Warm-up (10 mins)

Coaches Choice 

 

Skill Review (10 mins)

Squat Cleans

 

Strength (10 mins)

10min EMOM

2x Squat Clean every min – increase weight as needed

 

WOD (25 mins)

20 minute AMRAP

21-15-9 reps of:

Push ups

Squats

Pull ups

 

A round consists of 21x of each exercise, 15x of each exercise and 9x of each exercise.

 

Post rounds to comments.

 

Mobility (5 mins)

 

Skill of Month
Pistols

“Isabel”

Tuesday, October 29th, 2013

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Congratulations to our CFM Throwdown Team. Great job the other night! We are all proud of you!

 

Warm-up (10 mins)

Coaches Choice 

 

Strength (20 mins)

5x 3 reps OHS

 

Skill Review (15 mins)

Power Snatch

 

WOD (10 mins)

“Isabel”

30x Snatches (135#/95#)

 

Post time to comments.

 

Mobility (5 mins)

 

Skill of Month
Pistols

CFM Endurance: 10/29/13

Tuesday, October 29th, 2013

8 – 10x 1 minute sprint

1 minute recovery jog

“Fight Gone Bad”

Monday, October 28th, 2013

drink_the_kool_aid_proof

Warm-up (10 mins)

Coaches Choice 

 

Skill Review (15 mins)

Pistol Review (if proficient, do max rep weighted pistol)

 

WOD (30 mins)

“Fight Gone Bad”

Compare to Wednesday, December 26th, 2012

Three five minute rounds of:

Wall-ball, (20#/14#), 10 ft target (Reps) 1 minute

Sumo deadlift high-pull, (75#/55#) (Reps) 1 minute

Box Jump, (20”) (Reps) 1 minute

Push-press, (75#/55#) (Reps) 1 minute

Row (Calories) 1 minute

Rest 1 minute

 

Post reps to comments.

 

Mobility (5 mins)

 

Skill of Month
Pistols

 

CFM Varsity: “Fight Gone Bad”

Monday, October 28th, 2013

Warm-up (15 mins)

Coaches Choice

 

Strength (15 mins)

1rm push press

 

WOD: (15 mins)

“Fight Gone Bad”

Three five minute rounds of:

Wall-ball, (Reps) 1 minute

Sumo deadlift high-pull, (Reps) 1 minute

Box Jump, (Reps) 1 minute

Push-press, (Reps) 1 minute

Row (Calories) 1 minute

Rest 1 minute

Sunday’s Program

Sunday, October 27th, 2013

Warm-up (15 mins)

Coaches Choice

 

WOD (40 mins)

15-12-9-6-3

Hang Snatch (95#/65#)

OHS (95#/65#)

Pistols (alternating legs)

25x double unders in between in round

 

Post time to comments.

 

Mobility (5 mins)

 

Skill of Month
Pistols

CFM Endurance: 10/27/13

Sunday, October 27th, 2013

1 mile time trial

Rest 5 mins then:

2-4x 800m repeats