Archive for July, 2017

Please visit Wodify to view daily WODs!

Wednesday, July 19th, 2017

Open Gym 530am – 830am

Sunday, July 16th, 2017

CFM will be open tomorrow (Monday) 530-830am. Come on in anytime!!!


 

Please visit Wodify to view daily WODs..

Sunday, July 16th, 2017

Sunday’s Program

Sunday, July 16th, 2017

Patty_07_16_17

Warm-up:

Coaches choice

 

WOD:

Teams of 2

30 minute AMRAP

5x Muscle-ups (Bar or ring)

20x Dips

30x Box over burpees

40x HSPU’s

50x K2E

*Team MUST do 60x Double unders between movements

Mod for muscle-ups is chest to bar and dumb bell tricep extensions

 

Post rounds to comments.

“Rough”

Saturday, July 15th, 2017

JoLo_07_15_17

Warm-up:

Coaches choice

 

WOD:

“Rough”

Minute 0-10

1 mile Run

Then

Clean and jerk (135 / 95) for max reps

Minutes 10-13

Rest

Minutes 13-20

800m Run

Then

Snatch (115 / 80) for max reps

 

Post score to comments.

Friday’s Program

Friday, July 14th, 2017

CFM_Kids_07_14_17

Warm-up:

Coaches choice

 

WOD:

21x Thrusters (95 / 65)

400m Run

Rest 3 minutes

15x Thrusters (115 / 80)

400m Run

Rest 3 minutes

9x Thrusters (135 / 95)

400m Run

3 minute rest

6x Thrusters (155 / 105)

400m Run

Rest 3 minutes

3x Thrusters (185 / 135)

400m Run

 

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OPEN GYM TOMORROW AM!!

Thursday, July 13th, 2017

CFM will be open 530am – 8:30am for open gym tomorrow, Friday!! Come on in during those hours for a workout or to practice a skill!

Thursday’s Program

Thursday, July 13th, 2017

Rig_07_13_17

Warm-up:

Coaches choice

 

Work capacity:

12 minute AMRAP

8x Snatches (95 / 65)

10x T2B

Rest 30 seconds

 

WOD:

6 RFT:

250m Row

15x Wall ball (20 / 14)

10x Push press (95 / 65)

1x Rope climb

 

Post time to comments.

Wednesday’s Program

Wednesday, July 12th, 2017

Ryan_07_12_17

Warm-up:

Coaches choice

 

Strength:

Bench press

1 rep max

 

WOD:

18 minute AMRAP

8x Pull-ups

10x Back squats (135 / 95)

8x Bar over burpees

10x Box jumps (24” / 20”)

250m Row

 

Post rounds to comments.

Tuesday’s Program

Tuesday, July 11th, 2017

Amanda_07_11_17

Warm-up:

Coaches choice

 

Strength:

Squat clean

1 rep max

 

WOD:

5 rounds

Each round is 3 minutes

Get as far as possible each round

30x Air squats

20x Deadlifts (135 / 95)

6x Push jerks

Max Double unders or paralette jump overs

Rest 3 minutes after each round

 

Post score to comments.