EMOM 10:
1 Hi Hang Clean

Then, 2-3 minutes rest and 1 attempt at a max for the day

For Time:
20 Thrusters, (75/50) (Rx+ 95/65)
20 Sumo Deadlift High Pulls
20 Jerks
20 OHS
20 Front Squats
Every Minute, on the minute complete 3 Burpees (Rx+ = 5 burpees), starting at the 60 second mark.

*No dropping barbells above waist height. 5 burpees penalty for barbells dropped above the waist.

*Compare to 10/26/15

3 ME sets of unbroken C2B pull ups. If sets are less than 5 (or C2B are too difficult), do regular pull ups. These can be strict or kipping, but we do not recommend kipping pull ups to anyone who cannot otherwise do 5+ strict pull ups.

WOD: 12/4/18

Back Squat
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%
2 x 4 @ 85%

Perfect Push Ups: 10-9-8-7-6-5-4-3-2-1
Air Squats: 20-18-16-14-12-10-8-6-4-2
*Keep feet in place throughout the entire workout. For each set of push ups, keeping your knees straight and walk out with your hands, then when you are finished with your push ups keep your knees straigh as you walk your hands back to your feet, then stand and start your squats.

Advanced: Weight Vest
10 minute Soft cap

WOD: 11/29/18

20 Minute AMRAP:
20 KB Swings (53/35)
15 Situps – Ab Mat
250m Run (3 inside laps)

*Compare to 1/28/14


“Bulletproof Shoulder Complex”
4-5 Rounds…
8-10 Reps, 2 arms simultaneous, using dumbbells:
Front Raise
Lateral Raise
Reverse Fly

After 4-5 Rounds, finish with 2 sets to failure:
DB Arnold Press
*All movements should maintain midline stability and should be slow/strict

WOD: 11/28/18

As posted last week, the Michael and Lindsy Zuniga family is still dealing with their loss of home in Paradise, CA.  If you haven’t had a chance to donate, please consider doing so with their go fund me page.  THANK YOU!

3-4 Rounds:
A) Front Rack Box Step Ups x 8 Each Leg
B) Dumbbell Bench Press x 8 Reps
C) Single Arm Ring Row x 8 Each Arm

2 Rounds:
40 Walking Lunges
20 Toes-2-Bar
100m Farmer Carry (1 inside lap)
10 Burpee Box Jump Overs

3 Rounds:
A) Dumbbell Chest Fly x 8 Reps
B) Russian Twists – slow x 30 Seconds

WOD: 11/27/18

Back Squat
1 x 8 @ 70%
2 x 6 @ 75%
1 x 5 @ 80%
2 x 5 @ 80%+

*As we did last week, you may climb above the prescribed percentages, but only if you maintain stability, good positions, and full ROM.

5 Strict Pull Ups
5 Clean & Jerks (135/95)
500m Row
10 Strict Pull Ups
10 Clean & Jerks
400m Run
5 Strict Pull Ups
5 Clean & Jerks

*Advanced: +5 pull-ups/round; 185/125

3-4 Rounds:
Single leg box step downs x 10 each leg
Ring Body Saw x 20-30 seconds

WOD: 11/26/18

Hi Hang (Vertical Torso) Clean
3 x 2, 3 x 1

2 Rounds:
400m Row/Run (alternate)
20 Burpees
-Straight into-
2 Rounds:
400m Row/Run (alternate)
30 Air Squats
-Straight into-
800m Row, 20 Burpees
20 Burpees
-Straight into-
800m Run
30 Air Squats

*20 Minute Soft Cap.

3 Rounds:
Dumbbell Bent Over Row to External Rotation x 10 Reps
RNT Reverse Lunge x 10 Reps Each Leg


WOD: 11/21/18

FRIENDSGIVING PARTY TONIGHT – 7:00 PM.  We can’t wait to see you there.

A 10-Course Meal, CFM Style…

30 minute AMRAP:

10 Push Ups
10 Hip Extensions
10 Cal Ski (or row)
10 Cal Bike (or row)
10 Dumbbell Snatch (50/35)
10 Goblet Squats (50/35)
10 Pull Ups
10 Wall Balls
10 Burpees-to-target
250M Run

This is a 2.0 version of our traditional pre-thanksgiving WOD, and the gym will be set up to accommodate the movement of the athletes throughout.  If you’d like to compare to what we’ve done for the last 8 years, you click here here here here here here, or here and perform the original.

WOD: 10/20/18


Don’t miss it. 

Sign Up so we have an estimate for food and tables. 

Bring something delicious. 

If it’s store-bought, it’s cool, but if you bring a good homemade dish you’re a superstar.

Do your hair.  Wear you nice boots.



No exercising.

Good People.

Back Squat
2 x 8 @ 70%
2 x 6 @ 75%
2 x 5 @ 75%+

Then, 30 minutes with moderate rest between movements:

A) Push Press x 5 Reps
B) partner-plank alternating reach x 30 – 45 seconds
C) yoke carry x 100′
D) D-Ball cleans x 4 reps


Bench Press with chains: 3 x 8

WOD: 11/19/18

Don’t forget to RSVP for the Friendsgiving Dinner/Party on Wednesday night at 7:00 PM.  CFM is donating some of the meat, but this is a potluck event, and we would like you to bring a family-favorite dish.  If you don’t have time to bring homemade, we also need sides and desserts (Bonus points if it’s from Jantz or Costco).  You can designate your contribution to the party on the sign-up sheet at they gym.  Please also bring serving utensils and toppings (sauces, gravy, whipped cream, etc.) for your food.

We are also encouraging you to donate to those who have been displaced by the Camp Fire.  Check last week’s post for details.

Thanksgiving Week Schedule
Monday & Tuesday: Regular Class Schedule
Wednesday: Regular Morning Schedule, 3:30 PM, & 4:30 PM (5:30 PM & 6:00 PM closed for Friendsgiving Party)
Thursday & Friday: Closed for Thanksgiving Holiday
Saturday: Regular Schedule (Open Gym 8:00 AM – 10:00 AM)
Boot Camp Schedule: Monday Regular Class, Tuesday Night (Wednesday class is moved to Tuesday), and next week will have FOUR classes on Monday through Thursday.

Hi-Hang (Vertical Torso) Snatch:
3 x 2, 3 x 1

4 Rounds:
Single Leg Glute Bridge w/1-second hold @ top x 5 reps each leg
Strict Pull Ups x 5-8 Reps (add weight if possible)
Front Rack Step Back Lunges w 1 Second hold @ bottom x 5 reps each leg
Dip Support x 30 seconds (Rings or boxes ok) [advanced: 30 seconds tempo ring dips; tempo = 2,2,2,2]

Again, the air quality is poor due to the smoke.  The goal here is to keep your heart rate moderate, so that you don’t breathe heavily.  The goal now, as always, is to BUILD you up, not BEAT you up.  I guarantee that anyone doing conditioning workouts while the air is quality is this poor is doing significantly more harm than benefit.  Be smart. Take advantage of the opportunity to strengthen today’s movements.  Get fitter.

WOD: 11/16/18

RSVP for the CFM Friendsgiving Dinner next Wednesday, 7/21/18 at 7:00 PM (see details on yesterday’s post).  Regarding donations, our local firefighters recommended that we support the Red Cross efforts.  You can click: Red Cross Website, or text the word CAWILDFIRES to 90999 to make a $10 donation.  For specific donations, coach Demaris has friends and family (Michael and Lindsy Zuniga) that have lost their entire home, and are literally sleeping couch-to-cough every night – and need our help. Click here to see their Go Fund Me page Notes:  There has been lots of clothing already donated, and they have no home, so there is no room for more clothes (or toys or school supplies – yet). They have commented that the best way to donate is cash and gift cards for restaurants and grocery stores. 

Thanksgiving Week Schedule
Monday & Tuesday: Regular Class Schedule
Wednesday: Regular Morning Schedule, 3:30 PM, & 4:30 PM (5:30 PM & 6:00 PM closed for Friendsgiving Party)
Thursday & Friday: Closed for Thanksgiving Holiday
Saturday: Regular Schedule (Open Gym 8:00 AM – 10:00 AM)
Boot Camp Schedule: Monday Regular Class, Tuesday Night (Wednesday class is moved to Tuesday), and next week will have FOUR classes on Monday through Thursday.

EMOM 10:
2 Hi-Hang (Vertical Torso) Cleans

35 Minutes, resting as needed between movements
Double KB Front Squat x 8 Reps (advanced: Goblet Pistol Squats x 8 each leg)
Double Handle Bent Row w/1-second hold @ top x 8 Reps
Single Leg Straight Leg Deadlift x 8 Reps each side
Close Grip Bench Press x 8 Reps
Farmer Carry x 80m
Flutter Kick x 30-45 Seconds

Prioritize :
1) Stability and ROM
2) Load
3) volume
(do not prioritize speed today)

*In order to maximize increases in physical capacity, it is not always beneficial to perform a traditional “Conditioning” workout (sometimes known as a “Met Con”) each day.  Instead, we sometimes forgo a traditional “sweat your face off” workout to develop new skills and build capacity across the musculature in the form of strength and stability.  Currently, the poor air quality has reminded us that today is another great opportunity to build capacity without conditioning.  This workout (and yesterday’s) is in place to address weaknesses in our positioning and failure-points of other foundational movements.  Move continuously through the movements, with moderate rest (approximately 45-60) seconds between movements.

Walking Sled Drag w/harness: 4 x 60 seconds

WOD: 11/15/18

ANNOUNCEMENT: The devastation from the fires in Butte County has been utterly awful.  Our own, Jeff Cole, has been in Paradise since last week doing his part to help protect the town.  The stories of loss are heartbreaking, and there are many such stories.  This is a picture of the CrossFit Gym in Paradise, CA. 

We have decided to help, and we want you to join us.  On the evening of Wednesday, November 21 (THE NIGHT BEFORE THANKSGIVING), we are hosting a FriendsGiving party at CFM.  The party will start as a potluck, and CFM will be hosting and donating lots of additional food.  Please join us at the party and bring a dish to share.  We will be asking for donations of money and supplies (but not mandatory).  We will be donating 100% of the proceeds. Sign up on the sheet at the gym so we know how much food, tables, and supplies to bring. (Note: as of the moment of this posting, we have not finalized specifically where the money will be donated, but we are working with the local fire department(s) to determine where resources are needed most – we will let you know.)  

Party Details…
RSVP: at CFM asap
Date/Time: 11/21/18 at 7:00 PM until closing
Dress: Nice (Harley said 30% off to any CFM member who buys something at H&H for the party)
Bring: a dish to share, drinks, and a check for donations (check is optional, recipient TBA)
Mood: Bring your smiles – we’ve got lots to be thankful for and great friends to share the good times

Build to a heavy set of the following complex:
1 Snatch Balance + 2 Overhead Squats

20 Min of :40 work/:20 rest
4 Rounds of
Min 1: Deadlift x 5 Reps – TNG
Min 2: Box Step Ups (can add load)
Min 3: Shoulder Touches (wall or box)
Min 4: Walking Lunges (can add load)
Min 5: Alternating Med Ball Push Ups
* Choose the amount of reps to make it challenging


Muscle Up Drills – ask a coach for help 🙂

WOD: 11/13/18

Congrats to each team who competed at the 2018 CFM Holiday Throwdown on Saturday.  This year’s comp was another huge success.   It was great to get together to celebrate fitness through friendly competition.  We’re already excited for 2019.  Here are the winners from Saturday:

Womens’ Rx
1st Place: Demaris and Dominique Zuniga
2nd Place: Merissa Bondi and Jen DeJager
3rd Place: Sid Anderson and Rachel Hatano

Womens’ Scaled:
1st Place: Sue Smith and Amy Pelissier
2nd Place: Kathy Wilson and Andrea Alcon
3rd Place: Gina Young and Tamara Simmons

Mens’ Rx
1st Place: Gus Sanchez and Julian Perez
2nd Place: John Sweigard and Dan Holmes
3rd Place:  Eric Anderson and Cam Brigham

Also, Ash and Ritu won the Coed Division.

Back Squat
1 x 10 @ 65%
1 x 8 @ 70%
2 x 6 @ 75%
1 x 5 @ 75%+

7 Rounds:
7 KB Swings (70/53)
7 Toes-2-Bar (Scaled: V-Ups)
7 Burpee Pull Ups
* Rest 30 Seconds after each round.
Compare to 5/29/15

Incline Bench Press: 3 x 8

VETERANS’ DAY 11/12/18

Modified Schedule: Open Gym from 8:00 AM to 10:00 AM

Thank you, to all of the service members who have served to protect our country.  Your service has preserved our precious freedom.

Come in and make up a workout, or jump into the workout posted below. We will run heats of “Holleyman” every 30 Minutes.

With a Partner, alternating rounds, or by yourself:
30 Rounds of –
5 Wallballs
1 Clean (225/155)
*Compare to 5/9/17
30 Minute Soft Cap.

Today is for the service veterans – some of whom are members here at CFM.  We’ll post a recap of the 2018 CFM Holiday Throwdown tomorrow.