WOD 12/5/16 and Holiday Throwdown WODs!!

Monday:
This week we will be tapering (just a bit) so everyone can be fresh for this Saturday’s Holiday Throwdown. There will be advanced options for every workout which you are welcome to take advantage of. We also encourage extra work outside of programming – as long as it isn’t interfering with scheduled classes! Workouts for the HTD will be released tomorrow. Let’s have a great week!

Strength
8×1 Power Clean + Hang Full Clean

Conditioning:
500m Row, then
3 Rounds of
10 Pull Ups (ADV=C2B)
15 Ab Mat Sit Ups (ADV=T2B)
30 Double Unders (ADV = 60)
*HINT = if you DON’T have double unders yet, and are planning on competing this weekend, you should probably work on them today!

WOD 12/2/16

Don’t forget! This Saturday is BRING A FRIEND day. See you 12/3 at 10am for the fun, and make sure to bring all the homies!

Strength
Work to a Heavy Power Snatch, then

Snatch Pulls
3×3 @ 100% of 1RM Snatch

Conditioning

15 Minute AMRAP
5 C2B Pull Ups or 2 Muscle Ups
10 Box Jumps
15 Ab Mat Sit Ups
1 Inside Lap

WOD 12/1/16

Who’s YOUR partner for the Holiday Throwdown? Write it on the whiteboard today!

Strength:
EMOM 10
1 Power Clean + 1 Split Jerk
Start at 60% of 1RM, Climb every 2 minutes

Conditioning:
10-8-6-4-2
Squat Clean Thursters (115/75)
Bar-Facing Burpees

WOD 11/30/16

Don’t forget to pick a partner for the Holiday Throwdown! Sign ups are on the board. If you need a partner, just let a coach know and we’ll hook you up 🙂

Strength
A) 3×8 KB single leg dead lifts
B) 3×10 Weighted Hip Extensions
C) 3×8 Weighted Pull Ups (or negatives)

Conditioning
9 Minute AMRAP

10 Hang Power Cleans (135/85)
15 Push Ups (Advanced Ring Dips)
50 Double Unders

WOD 11/29/16 and some HTD info

Hey girls and guys, we’ve had a little change of plans. Instead of choosing partners out of a hat, we are going to let YOU pick your own partners for the Holiday Throwdown. Why? Because we want as many of you to participate as possible, and we figured you’d probably be more comfortable working out with a buddy. HOWEVER, there will still be many of you who need a partner; talk to a coach and we’ll get you hooked up! We’ll have a sign up sheet at the gym, so let’s start picking!

WOD
Pause Front Squats
5×2 @ 70-75% of 1RM
*our focus for today is staying TIGHT throughout the squat. Do not compromise midline stability! If your midline begins to break, drop weight!

Conditioning:

600m Row, then
3 Rounds of
12 Overhead Squats (95/65)
9 Handstand Push Ups
6 Burpee Pull Ups

WOD 11/28/16

Happy Monday!

First, remember to be free on December 10th… That’s the day of our annual in-house Holiday Throwdown! We will be competing from 8am – 11:30am, with award ceremony to follow, along with tri tip sandwiches and beer. We will be choosing partners at random this week; this is a GREAT opportunity to work out with someone you might not normally see during the week, and is more fun than you can shake a stick at.

Monday

Strength:
a) 4×6 Strict Press, Climbing (decrease reps if necessary, but INCREASE weight each set)
b) 4×10 GHD Sit Ups/ V-ups

Conditioning:
4 Rounds
20 Wallballs
20 Kb Swings (53/35)
THEN
200ft Walking Lunge (4 lengths of the pull up rig)

WOD 11/25/16

OPEN 8am-11am ONLY today! Come get your sweat on!

We WILL be open Saturday, as we usually are, 8:30 (open gym, weights) 10:00 team WOD.

Today’s heats will go off every 30 minutes, beginning at 8am.

With a Partner, only 1 works at a time:
2000m Row
100 Double Unders
80 Air Squats
60 KB Swings
40 Hand Stand Push Ups
20 Burpee Pull Ups

WOD 11/23/16

WOD 11/25/15 Thanksgiving Dinner 6!

A 10-Course Meal, CFM Style…
30 minute AMRAP:
10 Pull-ups
10 (Abmat) Sit-ups
10 (Hand Release) Push-ups
10 Box Jumps (24″/20″) (step down)
10 Air Squats
10 KB Swings (53/35)
10 Hip Extensions
10 Double-Unders
10 Burpees
200M Run
Happy Thanksgiving, EVERYONE!!
*Just a reminder we are CLOSED all day Thursday and on a limited schedule Friday

WOD 11/22/16

First! The HOLIDAY THROWDOWN is coming up December 10th! If you’re a member at CFM, you’re already registered!! We’ll be throwing names in a hat soon and drawing your partner 🙂 It’s a great opportunity to compete with and against friends in an encouraging environment. If you’ve done it before, you know how good it is. We’ll be competing from 8am-11am, with awards and lunch encouraged. We’d love for EVERYONE to be there!

Tuesday
Strength/Skill
15 Min to work to a heavy Split Jerk

Conditioning:

3 Minutes
45 Wall Balls
Max Cal Row

3 Min REST

3 Minutes
100 Double Unders
Max Cal Row

3 Min Rest

3 Minutes
45 KB Swings (53/35)
Max Cal Row

WOD 11/21/16

Hey folks, here’s a heads up about this week’s holiday schedule. We will have all regular classes Monday through Wednesday, we will be closed completely Thursday for Thanksgiving, and open ONLY 8am-11am on Friday. Let’s have a great week!

Strength
Deadlift
5×5, Climbing

Conditioning
10-8-6-4-2
Front Squat (135/95)
Burpee Over Bar

WOD 11/17/16

Strength:
EMOM 10
1 Push Press + 1 Jerk, Climbing

Conditioning:
3 minutes per round, with 3 minutes rest between rounds

Round 1
Row 30/24 Cal
Max Effort Wall Balls

Round 2
Row 30/24
Max Effort Burpees

Round 3
Row 30/24
Max Distance Walking Lunges

WOD 11/16/16

Strength:
a) 3x100m yoke carry
b) 3x1min weighted plank
c) 3x1min wall sit

Conditioning:
10 Min AMRAP

10 Hang Power Snatch (75/55)
10 Box Jumps/Step Ups (30/24)
10 Sumo Deadlift High Pulls
10 Push Ups (Advanced Ring Dips)

Veterans Day Wod – “Jerry”

We will only be open 8-11am on Veterans Day. Clock will be running, show up and join us.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

“Jerry”
Run 1 Mile
Row 2k
Run 1 Mile

*scaled version – 1/2
Run 1/2 Mile
Row 1k
Run 1/2

WOD 11/10/16 and Veteran’s Day

Ladies and Gents, just a reminder we will be on holiday schedule – open gym from 8-11am – on Veteran’s Day (Friday). Please set your calendars accordingly 🙂

Strength
EMOM 10
1 Power Snatch + 1 Hang Full Snatch

Conditioning
5 Rounds for time
21 Plate Ground to Overhead (45/35)
15 Jumping Lunges
9 C2B Pull Ups

WOD 11/9/16 and Veteran’s Day Schedule

Friends, this Friday is Veteran’s day, and we will be on a holiday schedule – only open from 8am-11am (which means you’ll probably have to show up by 10am to work out). We are currently deciding which Hero WOD to enjoy :).

Conditioning 1:

Alternating Tabata (8 Total Rounds)
Hand Stand Push Ups
Kettlebell Swings

Conditioning 2:

10 Minute AMRAP
20 Cal Row
20 Wall Balls
20 Burpees

WOD 11/8/16

Strength
Pause Front Squat
5×2 @70-75% of 1RM (2 Second Pause at bottom)

Conditioning:
“A Pair for a Pair”
With a Partner, for Time
4 Rounds of
10 Clean and Jerks (135/85)
20 Pull Ups

Cash Out:
10 Tire Flips, not for time