WOD 1/23/17

Couple of house keeping items before the workout post –
First, we have a slight change in schedule for our CFM Kids program. Coach Demaris’ school schedule no longer allows for her to coach the little’s class on Monday and Wednesday at Thursday, which means Coach Becky will be taking over her classes, but moving them to Tuesday and Thursday at 4:30pm.

Our NEW CFM Kids schedule will be as follows:
Littles (5-9) at 4:30pm on Tuesday and Thursday
Bigs (10-13) at 5:30pm on Tuesday and Thursday

We apologize for any inconvenience this may cause you, but look forward to continuing our excellence in serving and teaching your kids the value of fitness!

Second, this is the LAST week of our back squat cycle, and we will test next week. If you miss squats today, you’ll want to make them up at some point this week.

Finally, this is week TWO of our Primal Challenge! Be sure to read what Holly has to say about eating well (post just below this one) and continue to weigh in and keep track of your progress on the scale in the office. Let’s have a great week!

Strength –
Back Squat
1×5 @ 75%
1×4 @ 80%
2×2 @ 85%
1×2 @ 90%
1×2 @ 95%

Conditioning –
14 Min AMRAP
7 Pull Ups
7 Toes 2 Bar
50 Double Unders
1 Inside Lap

How does Holly do it?


I never had to worry much about my weight when I was younger. I was active, more into dance and cheer than sports in high school. I do remember wishing I was skinnier. I had more of an athletic build and muscular legs but would have preferred to be Kate Moss skinny. (Only us 90’s girls will understand.)

Fast forward about 15 years and three kids later. I was struggling a bit to get rid of the last of that ‘baby weight’. I had never been one to work out consistently. I tried this or that but nothing really stuck. I tried to eat healthy by cutting calories and choosing low cal options.

Right after my son turned one my husband drug me kicking and screaming into Crossfit Merced. Lots of our friends were members and loved it. He wanted something we could do together to get in shape. I promised him I would try it but knew it wasn’t for me. I had never lifted a barbell in my life. Well, it did stick and I started to fall in love with how good I felt after surviving each tough workout. I was addicted to the feeling of accomplishment after each new PR. It also helped that everyone there was so accepting. I had found something new that I could be good at!

I started to feel stronger and noticed a difference in how my clothes fit, how my body looked and felt. I stopped caring and paying attention to the weight on the scale. About a month into my CrossFit journey, the gym participated in a Paleo challenge, but I didn’t take part in it; I had enough to figure out. I was still googling what movements were what when the workout was posted every night.

I did, however, pay attention. I listened to what my friends and the coaches were talking about eating. I looked up the Paleo diet and recipes and my husband and I started slowly changing the way we cooked and ate. I started to notice that I felt even better and that my body started to change even more rapidly. I was able to perform better in my workouts. It was about this time that I stopped caring about getting thin. I wanted to be fit! I started longing for that athletic body again and wanted to be strong. I realized I wanted my daughters to know that beauty comes in different forms and to grow up watching their Mom be strong and active.

The concept of eating right is simple, really; eat clean and natural.

Let’s try and approach nutrition with a common sense outlook – You wouldn’t fill up your favorite car with crappy fuel and expect it to run well. Nor would you NOT fuel it and expect it to run forever on fumes. We need to eat well to feel well and perform better at life.

A few of you have asked what I eat so here you go, in a nut shell…I eat a lot of protein, veggies, good carbs, good fat, and a little dairy. I try to eat lean meats but I do love a good steak or hamburger. I love fish but tend to overcook it so I need to work on that a bit. Veggies, the more the better! Good carb; we usually always have a case of sweet potatoes on hand and they are my go to. For healthy fats, I love avocados! I use a lot of coconut oil for cooking and have recently fallen in love with avocado oil. I’ve switched to using whole dairy products when I use them. My body doesn’t tolerate much dairy so I don’t consume very much. I eat fruit but it’s not really my favorite thing so I don’t really worry about eating too much. I try to stay away from bread and enriched products such as white rice and pasta. I also try to avoid sugar. I don’t drink soda and try and drink tons of water throughout the day. The first thing I do when I wake up in the morning is down some H2O. It just makes sense.

That being said, I am far from perfect. I have my ‘cheat’ meals, days, and weekends away. I love homemade brownies! I’d prefer to sit and eat the bowl of batter and not even put them in the oven:) I just try and space these ‘cheats’ out so they don’t become a habit. I can definitely attest that consistently eating well makes me feel better overall.

Please feel free to ask me for any recipes or snack ideas. We are in this together. Let’s eat well so we can feel and be well.

WOD 1/18/17

Alternating Tabata
Push Ups
Sit Ups
*Try to increase your number from last week by 1!

5 Minutes to complete
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

5 Minutes to complete
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

5 Minutes to complete
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
(No rest between rounds. Have weights ready to be changed)

*this is a variation of last year’s open workout 16.2. There are many scaling variations of this workout, but the goal is to do it as close to Rx as possible, and within each time domain given. If the squat cleans are not completed within the 5 minute time domain, simply move on to the next part with a new 5 minute time domian.

*IF the work is finished within the time domain, the athlete may move on to the NEXT part immediately without waiting for the 5 minute domain to expire

WOD 1/17/17

DAY 2 of the PRIMAL CHALLENGE. Be sure to weigh in on our scale in the office; we’ll do this every Monday to monitor our progress

Back Squat
1×5 @ 70%
1×4 @ 80%
2×3 @ 85%
1×2 @ 90%

3×5 Min AMRAP
Min 1 – Burpees
Min 2 – Step Ups
Min 3 – Push Jerk (95/65)
Min 4 – Cal Row
Min 5 – Rest
Total Reps = Score
*The goal here is to pick a number you think you can keep for all 3 rounds. Add your score after each round, then add all 3 rounds to get your TOTAL score.

MLK Schedule and WOD 1/16/17

Hey folks, don’t forget today is our FIRST official day of the PRIMAL CHALLENGE. Let’s do this thing together. If you’d like to, you can weigh in, do it in our office on the “official” scale. We’ll weigh in every week to track our progress; you don’t have to post your weight anywhere or tell anyone, just keep track for yourself. But remember – this challenge is NOT primarily about weight loss, but a healthier and fitter you. That’s the end game.

Also, we are on a holiday schedule today! We have open gym (which means the workout will be on the board and the clock will be running – you start on your own) from 8-10am and from 3-5pm. Additionally, there will be only ONE bootcamp class at 7:30pm.

And NO CFM KIDS TODAY!! All other classes will be as normally scheduled this week.


5 Rounds of Cindy
(5 Pull Ups, 10 Push Ups, 15 Air Squats)
500m Row
3 Rounds of Cindy
500m Row


It’s time, friends. The holidays are over, we’ve had our fun (and cookies), and now it’s time to get back to work – not only in the gym, but in the kitchen.

For 6 weeks (42 days) leading up to the open, our gym will be engaging in a Primal Challenge? What is it, you ask? Well, it’s a way of eating that will lead to greater energy, better health, loss of body fat, and, most likely, weight loss.

You can find PLENTY of information here: 21 Day Primal Challenge

While the specific challenge above is for 21 days, we figured we could try it for 6 weeks leading up to the open.

Some questions you may have:
1) How do I sign up? Answer: you just did.
2) What do I get for competing in this challenge? Answer: better health, body composition, and performance. Yes, that’s it. No prizes or trophies…We are doing this as a community for accountability’s sake. We want to be healthier versions of ourselves, and doing it together makes us stronger.
3) Do I HAVE to do this? Answer: of course not. You can do WHATEVER you want to do. However, the coaches at CFM have committed to doing this as well, and we would love for you to join us.
4) How do I measure success? Answer: the scale (for MOST of us) is a good indicator of how well we are doing. However, we will also be doing a couple WODs next week as a benchmark, and will repeat those same wods 6 weeks from now for empirical data about our performance.
5) What do I eat? AnswerWhat-to-Eat2
6) What else will be expected of me?

1. Eat real food.
2. Avoid sugar, grains, unhealthy fats, beans/legumes.
3. Align your carb intake with your weight goals and activity levels.
4. Move frequently: Get between 2-5 hours per week of moderate aerobic exercise.
5. Lift heavy things: Conduct 3-5 brief, intense sessions of full-body functional movements.
6. Sprint: Go “all out” at LEAST once a week.
7. Get 8 hours of sleep every night.
8. Get 15 minutes of direct sun exposure each day.
9. Play! Find time to let go, disconnect, unwind and have fun each day.

You probably have more questions… ask a coach! Or check out the website above. In any case, the best way to do it is to jump in. Our coaches will be posting their favorite quick and easy recipes, and we want to help you every single step of the way.

Who’s in??

Bench Press 10-8-6-4-2
Lateral Row 5×8

4 Rounds for Time
12 Toes to Bar
9 Thrusters (115/75)
3 D-Ball to Shoulder (150/100/80/30)

WOD 1/11/17

Full Clean
2×2 @ 65%
2×2 @ 75%
2×2 @ 85%
1×2 @ 90%
1×1 @ 95%
*these “doubles” are not touch-and-go. Drop the bar, immediately reset, and do the second lift.

Clean and Jerk (155/105)
*40 Double Unders after each set of C&J

WOD 1/10/16

Alternating TABATA (8 full rounds of each)
Push Ups
Ab Mat Sit Ups

60 Cal Row
50 Box Step Ups (24/20)
40 Burpees
30 Cal Row
20 Box Step Ups
10 Burpees

*For today, we are asking ALL athletes to step onto the box. WHY? Because in the last 3 opens, step ups have been acceptable for box jumps. While ultimately each movement starts on the ground and finishes on top of the box, each movement provides a different stimulus, and we’ve found athletes (generally) can move more quickly through step ups than box jumps. Let’s try that out today.

WOD 1/9/17

We are officially in “Open Prep” Season! I know that pumps some of you up, but I also know some of you just pooped your pants a little bit. Don’t fret; for the next few weeks we will be programming movements we KNOW will be coming in the Open (burpees, anyone?), and talking about progressions and modifications for said movements. Work on your double unders! Work on toes to bar! While we can never guarantee what Dave Castro has in store for us, we can prepare the best we know how. Let’s get after it this week!

Back Squat (3rd week of Cycle)
2×5 @ 70%
1×3 @ 80%
4×2 @ 85%

10 C2B Pull Ups
20 Wall Balls

2 Min Rest

5 C2B Pull Ups
20 Jumping Lunges (R+L=2)

WOD 1/5/17

Split Jerk Practice – Singles
*today is about getting better and more efficient at the split jerk – not necessarily heavy. That being said, we will increase weight safely until we reach a heavy(ish), but GREAT split jerk.

40 Cal Row
40 Kb Swings
40 Burpees
20 Cal Row
20 KB Swings
20 Burpees

WOD 1/2/17

Happy New Year! Might as well keep squatting! All classes as scheduled today; let’s get back to the routine of working out well!

Back Squat
2×5 @ 65%
5×3 @ 80%

5 Rounds for Time
7 Deadlift (115/75)
7 Hang Cleans
7 Shoulder to OH
7 Bar Facing Burpee