Archive for April, 2014

11am Open Gym Tomorrow

Wednesday, April 30th, 2014

Tomorrow, 5/1/14, there will be an 11:00 am open gym with Coach Jimmy. All are welcome!

“Diane and Elizabeth”

Wednesday, April 30th, 2014

Class_04_30_14

 

Warm up: (10 min)

10x Plate cleans (45#/25#)

10x OH lunges with plates (45#/25#)

10x T2B

 

Strength: (15 min)

Back squat

3 sets 10 reps

 

WOD: (30 min)

“Diane and Elizabeth”

21-15-9 reps

Deadlift (225#/155#)

HSPU

21-15-9 reps

Cleans (135#/95#)

Ring dips

 

Start with Diane working 90 sec on 30 sec off then straight into Elizabeth 

What ever reps you leave off is where you pick back up until your done

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups

Tuesday’s Program

Tuesday, April 29th, 2014

Mel_Kristen_04_29_14

 

Melissa and Kristen at the Nike Women’s Half Marathon in DC. Nice job girls!

 

Warm up: (20 min)

4 min tabata hollow holds 

4 min tabata superman holds

30x air squats 

15x wall balls (30#/20#)

20x air squats

10x wall balls

10x air squats 

5x wall balls (30#/20#)

 

Strength: (20 min)

Back Squats 

5-3-1 reps

 

WOD: (20 min)

9-6-3 reps of:

Front squats (225#/155#)

Box jumps (30”/24”)

HSPU

 

Post time to comments.

 

Skill of the month:

Pull-ups

“The Murph”

Monday, April 28th, 2014

Murph

 

When: Monday (Memorial Day) May 26 th

Time: 9:00 am

“The Murph Challenge”

Monday, April 28th, 2014

Murph-Running

 

CFM is now an official sponsor for “The Murph Challenge!” We will be hosting our event on Memorial Day. All are welcome. Please reply on our Facebook page if you intend on participating. 

Monday’s Program

Monday, April 28th, 2014
Warm up: (10 min)
5 mins of Cindy 
Strength: (15 min)
Deadlifts 
5-3-1 reps
WOD: (30 min)
Squats are (135#/95#)
As a team row 500 meters
1 person rows 100 meters
1 person holds back squat at the bottom for every 100 mtr rowed 
Switch rolls untill you reach 500 meters
Then 
As a team row 400 meters
One person rows 100 meters the other does 4x Back squats 
Switch rolls every 100 meters
At 300 meters do 3x Back squats, and so on… 
Then go back up to 400 meters with Front squats in the same pattern.
Rest 90 sec change weights to (155#/115#)
Run 800 meters (each) while other person does
10x hang squat cleans each one from the floor
10x Deadlift 
10x Front squats 
Then switch
Then 400 meters (each) while person two does
10x hang squat cleans each one from the floor
10x Deadlift
10x front squats
25 minute cap
Post time to comments.
When finished stretch (5 min)
Skill of the month:
Pull-ups

“Bitch better have my money”

Sunday, April 27th, 2014

Warm-up (15 mins)

Coaches Choice

 

Strength: (15 min)

5-3-1x

Push jerk

 

WOD: (30 mins)

“Bitch better have my money”

3 rounds

Run 400m

20x Pull-ups

20x Push-ups

20x Burpees

20x Squats

20x Walking lunge steps, each leg

 

Post time to comments.

 

Skill of the Month:

Pull-ups

Team Saturday

Saturday, April 26th, 2014

Jenna_Mark_04_26_14

Warm-up (15 mins)

Coaches choice

 

WOD: (40 min)

Team WOD

4-man team

Run 400m

16x Rope climb

200x Push-ups

200x Pull-ups

400x Sit-ups

200x Box jumps (20 inch)

Each player runs 400m in succession.
Partition the remaining work as necessary.

 

Post time to comments.

 

Mobility: (5 min)

 

Skill of the month:

Pull-ups

Today’s Program

Friday, April 25th, 2014
Friday
Warm-up: (15 min)
Coaches choice
Skill: (15 min)
Double under practice
Build up to squat weight
WOD: (25 min)
6 rounds
6x Back squat (225#/165#)
Double-unders 60-50-40-30-20-10x
Mobility: (5 min)

And the WOD is…

Thursday, April 24th, 2014

Karen –

150 Wall Ball Shots for time.

20/14