WOD 7/25/16

Monday:
STRENGTH:
Back Squat
1X6 @ 70%
1×5 @ 75%
1×4 @ 80%
1×3 @ 85%
1×2 @ 90%
1×1 @ 95%
*all percentages based off 1RM
**These percentages are higher than 2 weeks ago. Today’s squats will be HARD, and may take up most of the hour. Stretch well, maintain form, and do your best!

CONDITIONING
500M Row Sprint

Hey, guys.
I can almost hear you thinking, “that’s it?” Yeah, that’s it. Here’s why; CrossFit, as you know, covers a broad spectrum of modalities and time domains. Today we want you to do your squats WELL. We want you to get stronger, and we want you to take your time to fully recover between sets.

We ALSO want you to sprint the row. Hard. We firmly believe intensity is the variable that most efficiently and directly leads to adaptation. In plain English – WORKING REALLY HARD IS GOOD FOR YOU. Let’s work hard today.

WOD 7/22/16

STRENGTH:
Bench Press
6×3

CONDITIONING:
Alternating EMOM for 14 Min
Even: 10-20 Wall Balls (20/14)
Odd: 10-20 KB Swings (53/35)
*Post Lowest Scores for Wall Balls and KB Swings
**The goal here is to challenge yourself for all 7 rounds – pic a number and stick with it! If, after a few rounds it’s too hard, of course you can decrease your reps!

WOD 7/18/16

“House”
7 RFT of:
3 Deadlifts (315/225)
6 Box Jumps (30″/24″)
9 Burpees
200M Run (around the building)

Today marks the passing of one of our friends and a first-year CFM member, Gabe Houser. We do this WOD today for him. Most of you have had the opportunity to ring our “HOUSE” bell at some point when you hit a PR – but many of you don’t know that bell is in honor of our friend Gabe.

If you type “House” into the search field on this website, you’ll find out a bit about him. He was a good, good man, and left a wife and baby too early. Today we honor his memory by doing a workout he would have loved (heavy deadlifts!) AND hated (everything else!).

There is no time cap. Yes, the movements are scaleable, but we encourage you to work hard – as you do everyday and as Gabe did at 5:30am everyday – to finish this workout.

One more thing; each time you complete a round, please ring the bell. Let’s have the box ringing loudly today.

WOD 7/15/15

STRENGTH:
5×5 Snatch-Grip Deadlift, Climbing

CONDTIONING:
For Time:
80 Kb Swings (53/35)
80 Burpees
*reps may be split into any scheme you choose! The goal is to finish all 160 reps in the shortest time possible.

WOD 7/13/16

STRENGTH:
Back Squat
1×5 @ 70%
1×4 @ 75%
1×3 @ 80%
1×2 @ 85%
1×1 @ 90%
*all percentages based off 1RM

CONDITIONING:
10 Min AMRAP
20 Walking Lunges
15 Push Ups
10 Jumping Air Squats
5 Toes to Bar
*Total reps = score (50 reps per round)

WOD 7/11/16

STRENGTH:
6×1 Strict Press + 1 Push Press +1 Split Jerk
*this is a skills practice as much as it is a “strength” session. Listen to your coach, pay attention to cues, and get better today!

CONDITIONING:
3 Rounds for Time –
400m Run
12 Push Press (95/65) (Rx+ = HSPU)
24 Double Unders

WOD 6/8/16

Thank you, everyone, for making our first week in our new spot so great! And thank you for bearing with us as we work out the kinks 🙂 With that in mind, a few housekeeping items:

1) Please keep all gym bags and personal gear NOT being used in (or near) the cubbies in the front of the building.

2) Please return all equipment to the the place it came from.

3) When applicable, use poker chips to count rounds instead of chalk marks on the floor.

4) When doing extra/accessory work or different programming than CFM’s please defer the main WOD space to the classes. We hope to provide a great “extra” space soon!

WOD
STRENGTH:
Work to a heavy complex of –
1 Power Snatch + 1 Hang Full Snatch + 1 OHS

CONDITIONING:
5 Rounds for Time
7 Power Snatch (95/65)
7 Hand Release Push Ups
250m Run

*our 250m run course is one time around the building, staying on the sidewalk. Yes, it’s a bit weird to run 250m instead of 200m, but we can do it! You may use the front OR back doors, as long as you exit and enter through the same ones 🙂

WOD 7/7/16

Just a reminder our CFM kids program is in full swing! Little ones (5-9) meet on Monday and Wednesday at 4:30, and the older kids (10-14) meet on Tuesday and Thursday at 5:30. We’d love to have your kids learn to love fitness!

STRENGTH:
1a) 4×8 Strict Pull Ups OR 5 negatives
1b) 4×8 Strict Ring Dips (sub box dips)

CONDITIONING:
50 Cal Row buy-in, then
3 Rounds
21 KB Swings (53/35)
15 Box Jumps (24/20)
9 V-Ups

WOD 7/6/16

STRENGTH:
EMOM 10
Back squat x 3, across
*heavier than last week (shoot for 75%ish of your 1RM)

CONDITIONING:
10 Min AMRAP
10 Deadlifts (185/125)
10 Burpees
10 Wallballs (20/14)

WOD 7/5/16

Tomorrow.
It’s been literally months in the making, but tomorrow we are officially in our new building at 900 Loughborough. Classes at 5:30, 8, and 9am, 3:30, 4:30, 5:30, and 6:30pm. Also, CFM kids is back up and running at 5:30pm!

Thank you everyone for you patience, for your help, and for your encouragement. CFM is only great because of our great coaches and our amazing members. 

WOD

With a partner, 20 min amrap

7 HSPU

4 Full Clean and Jerk (155/105)

17 Pull Ups

76 Double Unders

*apportion reps as needed, only one person working at a time

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