Archive for December, 2013

AMRAP Mania!

Tuesday, December 31st, 2013

New_Years

Warm-up (15 mins)

Coaches Choice 

 

WOD (40 mins)

Compare to Thursday, August 29th, 2013

 

1) AMRAP – 6mins

10x OHS (65#/45#)

15x Sit Ups

 

Rest for 2 minutes

 

2) AMRAP – 6 mins

4xR / 4xL Single Arm KB Swings  (55#/35#)

8x Push Ups

 

Rest for 2 minutes

 

3) AMRAP – 6 mins

4x Strict Pull Ups

8x Thrusters  (65#/45#)

 

Rest for 2 minutes

 

4) AMRAP – 6mins

10x KB C&J (55# 35#)

15x Floor Wipers  (65#/45#)

 

Post score to comments.

 

Mobility (5mins)

 

Skill of Month

Push-ups / Bench Press

Nutrition Challenge Events

Monday, December 30th, 2013

CFM_NutChlng_0114

CFM Holiday Schedule

Monday, December 30th, 2013

holiday_hours

 

We will be open New Years Eve morning. There will be no classes New Years Day. Our regular class schedule will resume the day after New Years. Have a happy and safe New Years everyone!

Monday’s Program

Monday, December 30th, 2013

1535693_10153643595555008_1330589152_n

Warm-up (10 mins)

Coaches Choice

 

Work Capacity (10 mins)

2 rounds of:

1min Max effort pullups

rest 30 seconds

1min max effort pushups

rest 30 seconds

1 min max effort air squats

rest 30 seconds

 

Skill Review (15 mins)

Review Back squat and build up to WOD weight

 

WOD (20 mins)

Max rounds in 20 minutes

25x Burpees

15x Back squat (bw)

 

Post rounds to comments.

 

Mobility (5 mins)

 

 

Skill of the Month

Push-ups / Bench Press

CFM Varsity: 12/30/13

Monday, December 30th, 2013

Warm-up (10 mins)

Coaches Choice

 

Strength (15 mins)

SDHP 5 RM

 

WOD: (20 mins)

Max rounds in 12 minutes

25x Burpees

15x Back squat

Sunday’s Chipper

Sunday, December 29th, 2013

Larry_12_29_13

 

Larry working on our skill of the month in the lobby.

Warm up (10 mins)

Coaches choice

 

Strength (20 mins) 

Take 15 min to find 1 rm Deadlift

 

WOD (25 mins)

10x Sit ups

20x Deadlifts at 60% 1 rm

30x KB swings (55#/35#)

40x Box jumps (24”/20”)

30x KB swings

20x Deadlift

10x Sit ups 

 

Post time to comments.

 

Mobility (5 mins)

 

Skill of the Month

Bench press / Push ups

CFM Endurance: 12/28/13

Sunday, December 29th, 2013

Sprint Ladder

200m Run

Rest 30 seconds

400m Run

Rest 90 seconds

800m Run

Rest 3 minutes

800m Run

Rest 3 minutes

400m Run

Rest 90 seconds

200m Run

Saturday’s Program

Saturday, December 28th, 2013

Class_12_28_13

Warm up (10 mins)

Coaches choice

 

Strength (20 mins) 

Build upto 1rm snatch

 

Work Capacity (15 mins)

10min even/odd Emom

Odd 3x snatch at 75% of 1rm

Even 6x chest to bar pull-ups

 

WOD (10 mins)

8 min AMRAP 

8x Burpee 

8x Toes to bar 

 

Post score to comments.

 

Mobility (5 mins)

 

Skill of the month

Bench press / Push ups

 

CFM Varsity: 12/28/13

Saturday, December 28th, 2013

Warm up (10 mins)

Coaches choice

 

Strength (15 mins) 

Build upto 1rm SDHP

 

WOD (10 mins)

8 min AMRAP 

8x Burpee 

8x Toes to bar 

 

Game (10 mins)

Coaches choice

Yoga YOD: 12/28/13

Saturday, December 28th, 2013

Head into the New Year on your head! – Inversions! Work on Balance Core stability and your Handstand!