Archive for October, 2015

Saturday’s Program

Saturday, October 31st, 2015
Warm up:
Coaches choice
Work capacity:
10 min EMOM
*begin work every 2 minutes
10 cal row & 15 box jumps (24/20)
Wod:
15 min AMRAP
3 front squats (95/65)
3 push press (95/65)
3 push ups
*add 3 reps to each movement each successful round. 3, 6, 9 and so on..

“Nasty Girls”

Friday, October 30th, 2015

CrossFit_CFM_Halloween_party

Warm-up:

Coaches choice

 

Work capacity:

10 minute EMOM

Odd:  30 second deadlift hang holds (185/135) NO reverse grip!!!

Even: 30 second hang on rig

 

WOD:

“Nasty Girls”

Compare to Wednesday, January 2nd, 2013

3 RFT 

50x Air squats

7x Muscle-ups

10x Hang power cleans (135/95)

 

Post time to comments.

 

Skill of the week:

Grip

There Will Be No PM Classes Friday!

Thursday, October 29th, 2015

Due to the Halloween Party, there will be no 5:30 or 6:30 pm classes. Hope to see you all there!

CFM Halloween Party 2015

Thursday, October 29th, 2015

CFM_Halloween_15

Date:  Friday, October 30

Time:  7:00 pm

Location:  CFM

 

What should I bring??

favorite dish/nash

preferred beverage

Costumes Mandatory!!!

Thursday’s Program

Thursday, October 29th, 2015

B4B_Kids_10_29_15

Warm-up:

Coaches choice

 

Strength:

Squat cleans

6-6-6 reps @  70% of 1RM

*Reset every rep/work on speed under bar

 

WOD:

For time:

KB swings (55/35)

30, 27, 24…9, 6, 3x

Burpees

3, 6, 9…24, 27, 30x

 

Post time to comments.

 

Skill of the week:

Grip

CFM Halloween Party 2015

Wednesday, October 28th, 2015

CFM_Halloween_15

Date:  Friday, October 30

Time:  7:00 pm

Location:  CFM

 

What should I bring??

favorite dish/nash

preferred beverage

Costumes Mandatory!!!

Wednesday’s Program

Wednesday, October 28th, 2015

Maureen_10_28_15

Warm-up:

Coaches choice

 

Skill:

3 Rounds

Done with 10/15 lb. plates

30 second plate holds at side

30 second plate flip and catch 

Then: 

3 rounds/sets of 10 reps

Empty barbell

Wrist flexion & extension 

*Athlete stands in hang position and performs 10 reps of each. 

 

WOD:

500x Walking lunges 

*Every 2 minutes do 10x push-ups

*OD with a 20 lb. vest

 

Post time to comments.

 

Skill of the week:

Grip

Tuesday’s Program

Tuesday, October 27th, 2015

Class_10_27_15

Warm-up:

Coaches choice

 

Strength:

Strict press

8-8-8 reps @ 75% 1RM

 

WOD:

20 minute AMRAP

30x Sit-ups

20x Wall ball (30/20)

10x Deadlifts (225/155)

 

Post rounds to comments.

 

Skill of the week:

Grip

“Tabata”

Monday, October 26th, 2015

Nate_10_26_15

Warm-up:

Coaches choice

 

Work capacity:

EMOM for 12 minute

Odd: 30 second axel bar hang cleans

Even: 30 second row (cal)

 

WOD:

“Tabata”

Double unders

L-sits (Mod=bent knee) on Paralette 

T2B

Paralette push-ups

 

Post reps to comments.

 

Skill of the week:

Grip strength

“Grace”

Sunday, October 25th, 2015

BFB_Bar_Logos

 

DONATE at: https://www.barbellsforboobs.org

 

Warm-up:

Coaches choice

 

WOD:

“Grace”

30x Clean & Jerks (135/95)

 

Post time to comments.

 

Skill of the month:

Clean & jerk