WOD 6/29/16

5 years.

We could talk your heads off about how much good has happened at 28 W. Main St. But if you’ve been around, you know. While it’s always been about CrossFit, what many of us have discovered is that it’s also about friendship, community, and pushing each other every day to be better. Thank you, everyone, for making CrossFit Merced so amazing. And we promise this: it’s only going to get better. Tuesday, July 5 we will be back to our full schedule of classes in our new building at 900 Loughborough Suite A. But for now, let’s enjoy one final, 100+ degree WOD together!

STRENGTH:
1RM Snatch

CONDITIONING:
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull Ups

WOD 6/28/16

REMINDER! Wednesday will be our FINAL workout at 28 W. Main St.

We will be closed Thursday and Friday (and through the holiday weekend) so we can move to our new digs. Again, we apologize for the inconvenience this may cause you. We will have people at both places (Main and Loughborough) on both days, and while you are certainly not obligated to help, we would love any help you might be able to give.

WOD
STRENGTH:
EMOM 8
Back squat triples, across @ 70-75% of 1RM

CONDITIONING:
200m Run
40 Kb High Pulls
200m Run
40 Kb Swings
200m Run
40 Kb Goblet Squats
200m Run

WOD 6/27/15 and some news about the new spot…

It’s so close!

Guys and girls, in 8 days we will be in a new building. It’s been months of work, and there’s still much to do, but July 5 will be our first official day of WODs at 900 Loughborough Ave. We will also be restarting our CFM Kids program! (Woohoo!)

With that said, we need to give you a quick update for this week. We will have our normal schedule on Monday, Tuesday, and Wednesday, but will be CLOSED on Thursday and Friday. We apologize for the inconvenience, but if you REALLY want to work out, you’re certainly welcome to help us move mats, weights, the pull-up rig, barbells, kettle bells…you get it πŸ™‚ We will have folks at both places most the day on Thursday the 30th and Friday the 1st, and we’d appreciate any help you’d like to give us!

Thank you, members, for making CFM great. We love you and can’t wait to share this new building with you!

WOD

STRENGTH:
Work to a heavy complex-
1 Power Clean + 1 Hang Full Clean + 1 Push Jerk

CONDITIONING:
3 Rounds of
3 Bar Facing Burpees
6 Power Cleans (185/125)
12 Pull Ups
18 Push Ups

WOD 6/23/16

STRENGTH –
3×10 Kb Box Step Ups
3×8 Strict Pull Ups (or 3×5 Negatives)

CONDITIONING –
For time
21 Power Cleans (115/75) (Rx+ 135/85)
21 Ring Dips
400m Run
15 Power Cleans
15 Ring Dips
400m Run
9 Power Cleans
9 Ring Dips
400m Run

WOD 6/17/16

STRENGTH:
EMOM 8
1 Full Clean + Jerk, climbing

β€œDT”
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

*10 Minute Soft Cap
** Scale appropriately as needed!

WOD 6/16/16

STRENGTH:
LOTS of warm up sets, then:
Bench Press 4×2
*work to a near-maximal 2 Rep

CONDITIONING:

With a Partner:
20 Minutes, Alternating Rounds of –
20 Wallballs
10 Cal Row
*each partner completes a full round (wallballs AND row) before trading work.
**if ALL rowers are taken, an 80m run may be subbed for the row

WOD 6/15/16

STRENGTH:
20 Rep Deadlift – *Heavier than last week
This is our last week of 20 Rep Deadlifts. Continue to make them great.

CONDITIONING
12 Min Amrap
200m Run
3 Wall Climbs

CASH OUT:
30 Burpees! (not for time. Find a consistent pace you can do 30 straight!)

WOD 6/13/16

STRENGTH:
Every other minute for 5 rounds – 3 Back Squats
* work to a heavy (near maximal) set of 3.

CONDTIONING:
For Time
3 Rounds-
12 Pull Ups
12 Push Ups
12 Ab Mat Sit Ups
THEN
400m Run

WOD 6/9/16

SKILL:
Row Efficiency –
3x250m Sprint. Rest AT LEAST 2 Minutes between each set. Attempt to row faster each time, but do NOT sandbag the first row!
*Your FASTEST 250m Sprint will be recorded

CONDITIONING:
18-15-12
Row for Calories
Thrusters (95/65)