Archive for August, 2016

“The Diamond Dave Dose”

Wednesday, August 31st, 2016

CFM_Kids_08_31_16

Warm-up:

Coaches choice

 

Work capacity:

22 Day push-up challenge DAY 9!

Then

With a partner:

Partner 1: Run 800m

Partner 2: Double unders (max reps) 

Partner 1: Run 400m

Partner 2: Double unders (max reps)

Partner 1: Run 200m

Partner 2: Double unders (max reps)

Partner 1: Run 100m

Partner 2: Double unders (max reps)

Each person runs and does DU’s

 

WOD:

“The Diamond Dave Dose”

3 rounds

9-6-3x reps

Power clean (155 / 105)

Thruster (155 / 105)

 

Post time to comments.

 

Skill of the week:

Pistols

Tuesday’s Program

Tuesday, August 30th, 2016

CFM_Draft_08_30_16

 

CFM Fantasy Football Draft 2016!

 

Warm-up:

Coaches choice

 

Work capacity:

22 Day push-up challenge DAY 8!

 

Strength:

Shoulder press

5-3-1 reps

 

WOD:

3 rounds

21x Pull-ups (chest to bar)

12x Overhead squats (95 / 55)

Run 400m

 

Post time to comments.

 

Skill of the week:

Pistols

“Widowmaker”

Monday, August 29th, 2016

Thrwdn_08_29_16

Warm up:

Coaches choice

 

WOD:

“Widowmaker”

Compare to Monday, April 18th, 2016

2 rounds

10x Handstand push-ups

20x Box jumps

30x Pull-ups

40x Push-ups

50x Double unders

10x Knees to elbows

20x Dips

30x Burpees

40x Sit-ups 

50x Squats

 

Cap at 35 minutes!

 

Bonus:

2 mile run!!!

 

Post time to comments.

CFM In House Competition 2016!

Sunday, August 28th, 2016

CFM_InHouse_16

 

In house-August 28,

Today!!! Sunday 2016 at 9am

4 person teams strategically structured by CFM

1 division (all athletes will be able to contribute to the team)

 

 

3 Events

Team Uniforms Encouraged!

50/50 at the door

Refreshments afterwards

After party at the Tansey’s Pool !!!

 

Good luck to all our competitors!!!

No Regular Classes Tomorrow Due To In House Competition!

Saturday, August 27th, 2016

Due to our annual in house competition, there will be no regular scheduled classes tomorrow, Sunday 8/28/16. If you are not competing, please come in and help support your classmates. Then join us afterwards for a social at Ryan and Patty Tansey’s house. See you all there! Thank you!

No Babysitting Saturday am 8/27

Saturday, August 27th, 2016

Saturday’s Program

Saturday, August 27th, 2016

Prep_08_27_16

Warm-up:

Coaches choice

 

Work capacity:

22 Day push-up challenge DAY 6!

 

WOD:

16 minute EMOM

Minute 1: Row 15 calories

Minute 2: 20x Wall ball (20 / 14)

Minute 3: 25x SDHP (75 / 55)

Minute 4: 30x Push press (75 / 55)

 

Scale weight accordingly to finish the reps!!! These rep schemes are meant to be unbroken or completed in 2 sets! 

 

Repeat sequence until 16 minutes is up!

 

Score = you get 1 point for every completed round within the minute

 

Max score is 16 points

 

Post score to comments.

 

Skill of the week:

Push-ups

In House Wod #2 – Endurance

Friday, August 26th, 2016
Wod 2 – Endurance Wod
Row  (cal) (50/40)
100 double unders
400m run
As a team, for time!!

Follow the leader style until row completed, then you may pass teammates.

Mod 100 Double unders for 100 Paralette jumps/steps

Your time is when last athlete returns from run!!

Friday’s Program

Friday, August 26th, 2016

Class_08_26_16

Warm-up:

Coaches choice

 

Work capacity:

22 Push-up challenge  DAY 5

 

WOD:

Run 800m

25x Shoulder to overhead (135 / 95)

Row 500m

25x HSPU

Run 800m

25x KB swings (70 / 55)

Row 500m

 

35 minute cap!!!

 

Post time to comments.

 

Skill of the week:

Push-ups

CFM In House Competition 2016

Thursday, August 25th, 2016

game-time1

In house-August 28,

Sunday 2016 at 9am

4 person teams strategically structured by CFM

1 division (all athletes will be able to contribute to the team)

 

 

3 Events

Team Uniforms Encouraged!

50/50 at the door

Refreshments afterwards

After party at the Tansey’s Pool !!!