Archive for December, 2015

“NYE”

Thursday, December 31st, 2015

Awesome

Warm-up:

Coaches choice

 

WOD:

“NYE”

10, 9, 8 … 2, 1 

V-ups

Burpee pull-ups

Box jumps (24”/20”)

Switching (jumping) lunges 

 

Run 800m after round 6 is complete once

 

Post time to comments.

 

Skill of the week:

Running

Rosalie Galatioto

Wednesday, December 30th, 2015

Today we say goodbye to a special lady.

Rosalie Galatioto (Angela’s mother)

Services are as follows:
O’Shea Funeral Home
2515 N. Jerusalem Road
East Meadow, NY
Phone: 516-826-1010

Friday – 2-5 and 7-9

St Barnabas Church
Saturday 9 am

Wednesday’s Program

Wednesday, December 30th, 2015

Rachel_12_30_15

Warm-up:

Coaches choice

 

Strength:

Push press

10-10-10 @ 60-70% 1rm

 

WOD:

20 minute AMRAP

5L/5R KB thrusters (53/35)

10x (4 count) Mountain climbers*

15x KB swings  (53/35)

 

*Movement standard: bring knees to touch elbows

 

Post rounds to comments.

 

Skill of the week:

Running

CFM Holiday Party

Tuesday, December 29th, 2015

CFM_Hol_Prty

CFM Holiday Party 2015!

Tuesday, December 29th, 2015

CFM_Hol_Prty

 

CFM Annual Holiday Party
When: January 2, Saturday
Where: LaPiazza, Merrick 
Time: 7-11pm
$80 per person
Includes open bar, dinner and DJ

Tuesdays Program

Tuesday, December 29th, 2015

Class_12_29_15

Warm-up:

Coaches choice 

 

Work capacity:

Pose Running drills

 

WOD:

Run 400m

50x Pull-ups

Run 400m

50x Push-ups

Run 400m

50x Sit-ups

Run 400m 

50x Squats

 

Post time to comments.

 

Skill of the week:

Running

“Tabata”

Monday, December 28th, 2015

Patty_12_28_15

Warm-up:

Coaches choice

 

Strength:

Hang Squat Clean

5-3-1 reps

 

WOD:

“Tabata”

SDHP (75/55)

Bar over burpees

Hang cleans

Bar over burpees

Push press 

Score = Total reps!!!

 

Post reps to comments.

 

Skill of the week:

Running

Daycare Hours Added for Break

Sunday, December 27th, 2015

Daycare hours for the week of 12/28-1/2

Tuesday 9-11am & 530-730pm

Thursday 9-11am & 530-730pm

Saturday 9-1030am

Sunday’s Program

Sunday, December 27th, 2015

Brittany_12_27_15

Warm-up:

Coaches choice

 

Strength:

Shoulder press

5-3-1 reps

 

WOD:

10 rounds of:

10x Wall ball (30/20)

15x Lateral box jump overs (24”/20”)

Rest 1 minute between rounds

 

Post time to comments.

 

Skill of the week:

Squats

Saturday’s Program

Saturday, December 26th, 2015

Candice_12_26_15

Warm-up:

Coaches choice

 

Strength:

10 minute EMOM complex 

Deadlift

Hang clean

Push jerk 

*Work up to a heavy weight/perform 1x rep of each movement

 

Skill:

Squat drills 

Super slow squats!

 

WOD:

5 rounds 

15x Front squat (135/95)

30x Double unders 

200m sprint 

Rest 1 minute between rounds

 

Post time to comments.

 

Skill of the week:

Squats