Archive for February, 2014

Friday’s Program

Friday, February 28th, 2014

Games_14_1

 

CFM waiting for the announcement of 14.1!

 

Warm-up (15 min)

Coaches choice

 

Skill: (15 min)

Snatch/Double-unders/Front squat

 

WOD: (30 min)

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:

30x Double-unders

75-lb. Power snatches, 15 reps

Or

Max rounds in 10 minutes

10x Front squat (95#/65#)

15x Push-ups

 

Post rounds to comments.

 

Skill of the month:

Air squat/Back squat/Front squat/OHS

Can You Say 14.1…Tonight Is The Night!!!!!

Thursday, February 27th, 2014

Calling ALL CFM’ers to meet us at the box tonight for the first official Open WOD for 2014.  The WOD will be released at 8:00pm SHARP!  If you’d like,  you can perform the WOD tonight at Open Mat or you can just soak up all the excitement …  See you there!!!

“A Moment of Clarity”

Thursday, February 27th, 2014

Kelly_02_27_14

Warm-up: (10 min)

Coaches choice

 

Work Capacity: (10 min)

Max effort for 1 minute w/30 sec rest

Sit-ups

Jumping jacks

Good mornings

Double unders

KB swings

 

Skill: (15 min)

Review movements and build up to WOD weight.

 

WOD: (20 min)

“A Moment of Clarity”

6 rounds, 6-5-4-3-2-1x reps

Deadlift (bw) 

Hang squat clean (bw) 

Overhead press, anyhow (bw) 

Muscle-ups

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Air squat/Back squat/Front squat/OHS

Wednesday’s Program

Wednesday, February 26th, 2014

Warm-up: (15 min)

Coaches choice

 

Skill: (15 min)

Muscle-up progressions

 

WOD: (30 min)

Everyone starts with a 5000 meter row (You will be rowing after the AMRAP).

For your AMRAP each movement is worth a certain amount of points. Rack-up as many points as you can for 15 minutes. You can do any of these movements at any time, as much as you want during the AMRAP. At the end of 15 minutes your score will be subtracted from your meters for the row. You must then row the remaining meters.

 

AMRAP for 15 minutes:

Sit-up = 1 point

Air squat = 2 points

Push-up = 3 points

Pull-up = 4 points

Muscle-up = 5 points

Then

Row 5000 meters minus your score from the AMRAP

 

Post points/row time to comments.

 

Skill of the month:

Air squats/Back squats/Front squats/OHS

Tuesday’s Program

Tuesday, February 25th, 2014

Cheryl_02_25_14

Warm-up: (15 min)

Coaches choice

 

Work capacity: (20 min)

Every minute on the minute for 15 minutes

3x Front squat (Increase load every minute)

 

WOD: (20 min)

Max rounds in 12 minutes

7x Thruster (115#/85#)

10x Sumo deadlift high pull (115#/85#) 

 

Post rounds to comments.

 

Mobility: (5 min)

 

Skill of the month:

Air squat/Back squat/Front squat/OHS

Monday’s Program

Monday, February 24th, 2014

IMG_6266

 

Congratulations to John our most recent Foundations graduate. 

 

Warm-up: (15 min)

Coaches choice

 

Work Capacity: (20 min)

15 min EMOM

Odd: 8x Medball Cleans

Even: 16x Crunches (Elbows to knees)

 

WOD: (20 min)

5 rounds

5x Power cleans (135#/95#) 

10x Ring pull-ups 

5x Box jumps (24 inch/20 inch, holding 25#/15# Plate) 

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Air squat/Back squat/Front squat/OHS

 

Sunday’s Program

Sunday, February 23rd, 2014

Bruce_Lee

 

Thanks Carl!

 

Warm-up (10 mins)

Coaches Choice 

 

Strength: (30 mins)

1rm Back squat

 

WOD: (15 mins)

Max rounds in 10 minutes

4x Pull-ups 

8x KB swings (55#/45) 

12x Sit-ups 

 

Post rounds to comments.

 

Mobility: (5 mins)

 

Skill of the Month:

Air Squat/Back Squat/ Front Squat/OHS

“Team Deck Of Cards”

Saturday, February 22nd, 2014

Dan_02_22_14

Congratulations to Dan, our newest Foundations graduate.

 

Warm-up (10 mins)

Coaches Choice 

 

WOD: (45 mins)

“Team Deck of Cards”

 Knees to elbows = Hearts

Squat jumps = Diamonds

Wall ball (20#/14#) = Spades

Lunges L/R (45#/25# plate) = Clubs

Row 1000m per person = Joker 1

100x Sit-ups each person = Joker 2

 

Post time to comments.

 

Mobility: (5 mins)

 

Skill of the Month:

Air Squat/Back Squat/ Front Squat/OHS

“Hope”

Friday, February 21st, 2014

snapple-cap

Warm-up: (15 min)

Coaches choice

 

Skill: (15 min)

Review WOD movements

 

WOD: (25 min)

“Hope”

3 rounds

(Scored the same as FGB)

Burpees 

Power snatch (75#/55#) 

Box jumps (24 inch/20 inch) 

Thruster (75#/55#) 

Chest to bar pull-ups 

 

Post reps to comments.

 

Mobility: (5 min)

 

Skill of the month:

Air squats/Back squats/Front squats/ OHS

Thursday’s Program

Thursday, February 20th, 2014

snapple cap

 

Warm-up: (10 min)

Coaches choice

 

Strength: (20 min)

20x rep max

OHS

 

WOD: (25 min)

60x Push-ups 

50x Body rows 

40x Push-ups 

30x Body rows 

20x Push-ups 

10x Body rows 

5x Bear complex (95#/75#)

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Air squat/Back squat/Front squat/OHS