Four Year Anniversary Special!

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First, we would like to thank all of you who have supported us for the last 4 years. There are so many of you to thank helping us to build so many great moments. We are grateful to those of you who were brave enough to trust us with your fitness, and have since become friends.

Though we’ve been around for a while, we know there are still a lot of people out there in our community that haven’t been able to come try us out yet, so we created this opportunity for those of you who are finally ready to come try us out.

$40 for your first month!  
Plus, free intro FOUNDATIONS course!
$20 CrossFit Lite Memberships!

Click Here To Contact Us to set up your first appointment.

WOD: 3/4/15

Strength
Alternating Tabata Intervals for 6 Rounds:
Wall Climbs
Sit Ups

Conditioning
3 Rounds For Time:
400m Run
25 Wall Balls

The results from Week 1 are posted at CFM.  It was SO CLOSE!  As of now, the results are unofficial because, unfortunately, our scorekeeping got a bit unorganized.  Before we make any official announcements, we need you to check our work to make sure we didn’t make a mistake on your score.  See you here!

WOD: 3/3/15

Strength:

Back Squat (based on 1rm squat): 5×3@80%

Conditioning:
5 rounds of:
30 Double Unders
10 Overhead Squats 95/65#
5/3 Muscle-Ups – OR – 8/6 Chest-to-Bar Pull Ups (men/women)

We’re still adding scores for the first week of the CFM Open.  Stay tuned.

WOD: 3/2/15

BBG:

EMOM for 5:00-

5 T&G Power Cleans

Conditioning:

4 rounds for time of:

15 Bar-Facing Burpees
10 Thrusters (105/70)

Rest 1:00

There is still time to sign up and compete in the OPEN!  I know there a a (very) few of you who still haven’t signed up and done 15.1.  It’s ok – you’ve taken it right down the the wire, but there’s still time.  You have to CLICK HERE to sign up for the Open, then come to CFM to get judged on 15.1, then submit your score BEFORE 5 PM!

EVERYONE: We cannot submit your score for you.  You must submit your own score on games.crossfit.com.  Once you submit your score, we can validate it.  Be sure to double check to make sure you successfully submitted your score.  

WOD: 2/26/15

Conditioning
7 X 500m Row

*Post total time

You’re running out of time to SIGN UP FOR THE OPEN. Your team is counting on you.

Fridays:  All regular scheduled classes will remain open on Fridays, except for 5:30 PM.  Instead, we will start Friday Night Lights at 6:00 PM.  You may come early to warm up, but you’ll have to wait until 6 to sign up for a heat.  If you can’t make it on Friday night, you can come to the regular classes on Fridays.  If you aren’t able to make it at any time on Fridays, get a hold of your team captain to make a time on Saturday, Sunday, or Monday.  

WOD: 2/25/15

BBG
15 Minutes to work to a heavy 3 Position Clean (Hi Hang, Hang, Floor)

Conditioning

4 Rounds:
5 Power Cleans (155/105)
5 Burpee Box-Jumps 24/20″
10 KB Swings (70/53)
5 Burpee Box-Jumps 24/20″

This is a repeat of last Wednesday’s WOD, but with different weight and less rounds. Try to keep your pace as fast as possible with good technique.  

WOD: 2/24/15

BBG:

Back Squat:
1×3@85%,
3×2@90%,
1×3@85%

Conditioning:

3 rounds for time of:
10 Power Snatches 95/65#
10 TTB
*Rest 2:00
3 rounds for time of:
10 Power Cleans & Push Jerks 115/75#
10 C2B Pull-ups

Today was a bunch of fun.  We split our CFM coaches into 4 teams and we had a fantasy-football style draft.  We picked our own teams for the CF Open.  All of us were way excited about our teams when we finished.  

This year you are going to be on a team to compete against the other 3 teams each week.  You should have been contacted via text by one of your team captains today.  If you weren’t contacted, it’s because we don’t have an accurate mobile phone number for you, so let us know and we’ll get it sorted out.  We are hoping everyone choses to do this with us, because we think it’s going to be so much darn fun.  Don’t worry about whatever fitness level you’re at – you ARE going to help your team.  We’re setting up the scoring so that each team member can add to the team’s total; YOU CAN’T HURT YOUR TEAM by opting in.  All you need to do is Click Here to sign up for the open.  Then let one of your team captains know that you’re in.  After that it’s easy: Just show up on Friday.  You can come during the day, but it would be way cooler if you come to Friday Night Lights!  Every Friday night we’re going to do the Open workouts starting at 6 PM.   Then we’re going to hang out after for some beverages and shenanigans.  (Don’t worry if you can’t make it on Friday; all you have to do is get a hold of your team captain to judge your workout on Saturday, Sunday, or Monday to get a score)

The winning team is going to get custom team Championship T Shirts AND a trophy at CFM.  Get ready to cheer your faces off; this is going to be good.

WOD: 2/23/15

BBG
10 minutes to work to a heavy Power Snatch Double

CONDITIONING
8 rounds:
200m run/row (alternate)
6 thrusters (75/55)
6 Burpees

Four years ago when we started CFM, nobody know about CrossFit.  We got going here hoping to share it with whoever wanted to try it.   We thought that, if we stuck around long enough, eventually we’d be able to share this with some of you and we’d have a group who gets to do this together.  That first year we had about 5 of us sign up for the Open.  Back then it was a new process, and there were a lot of unknowns.  We didn’t know how fit we were; we didn’t know how fit anyone else was.  We were just curious, really.  The next year we got 20-something to sign up and it was a bunch of fun.  We didn’t do a very good job preparing ourselves so we didn’t perform as well as we would have liked, but that wan’t really the point.   The point was that we were stoked to be part of the group that could raise their fist and say, “Yeah, I did the Open.”  It was all about testing ourselves, but doing it together with each other.  Since then we’ve built momentum each year and gotten more and more people to sign up, and more importantly, more and more people to cheer with.  Last year there were over 70 CFMers signed up for the Open, but everyone was cheering together.  Friday NIght Lights is the most energetic event we do at CFM – it’s so much fun – and we’re excited that you get to do it with us again this Friday.

This year we’re hoping to keep it rolling.  Sign up For the Open.  You’ll be out twenty bucks, but it’ll get you onto the worldwide leaderboard.  We’ll put you on our team.  You’re going to have a blast.  

WOD: 2/17/15

Strength:
Back Squat (based on 1rm squat):
1×3@75%,
1×3@85%,
2×2@90%,
1×3@85%

Don’t miss Squat Day Tuesdays.

Conditioning:

Option 1: 12 Minute AMRAP
100 Wall balls 20/14# (men 10′ target/ladies 9′ target)
75 Double-unders
20 C2B Pull-ups

 Option 2: 12 Minute AMRAP
150 Wall Balls 20/14# (men 10′ target/ladies 9′ target)
90 Double Unders
30 Muscle Ups

EXERCISE SEASON IS HERE! The CrossFit Open will be here before you know it.  We’ll be having our first Friday Night Lights a week from this Friday!  If you are new, here’s what we’re talking about:
Everyone at CFM is going to sign up for the Open.  We’re all going to have a ton of fun together testing ourselves with whatever WOD they tell us to do.  Most of us are going to show up on Friday night at 6 PM and go crazy working out and cheering for each other.  After we do the Open WOD, we stick around for a while, have some beverages, and make some friends. You don’t want to miss out!
Also, we’re going to split our CFM group up into several teams, which will be picked by our coaches, who will be the team captains.  After we get into our teams, we’re going to have a little friendly competition to see who can be the best.  (Hint: the “best” team doesn’t necessarily have to be the fittest)  You’re going to have a lot of fun cheering on your teammates.

WOD: 2/13/15

Strength/Skill
1a) 3 X 30-60sec Handstand Hold
1b) 3 X 10-20 Power Push Ups
1c) 3 X 12 Weighted Hip Extensions

*Power pushups: add a deficit and/or weight if necessary

Conditioning
“Nasty Girls”
3 Rounds For Time:
50 Air Squats
15 Pullups – OR  - 7 Muscle Ups
10 Hang Cleans (135/95)

Clarification: you do not need to have a “sweetheart” to show up to the Team WOD tomorrow (Saturday).  Just show up and have fun :-)

WOD: 2/12/15

BBG
15 Minutes to develop a heavy Three Position Snatch (Hi Hang, Hang, Floor)

Conditioning:

10:00 AMRAP of:

2 Deadlifts 225/155#
10 Double-Unders
4 Deadlifts 225/155#
20 Double-Unders
6 Deadlifts 225/155#
30 Double-Unders
8 Deadlifts 225/155#
40 Double-Ubders
10 Deadlifts 225/155#
50 Double-Unders…

Continue increasing reps by 2 Deadlifts and 10 Double-Unders for the remainder of the 12:00.

WOD: 2/11/15

BBG
1) 10 minutes to work to a heavy set of the following: 2 TNG Power cleans + 1 Jerk

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for #1

Conditioning: (Chose one of the following options)

Option #1: “Karen”
150 Wall Balls for time (20/14)

Option #2: EMOM for 10 Minutes
8 Wallballs
8 KB Swings

Let’s have a ball!

Bring your sweetheart to the gym on Saturday for a Valentines Day WOD!

WOD: 2/10/15

Strength:

Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds

Conditioning:

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Cal Row
50 TTB
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#
20 Muscle-Ups

WOD: 2/9/15

Strength
3 Rounds:
1a) :45 ME C2B Pull Ups, Rest
1b) :45 Pistol Squat practice, Rest
1c) 5 TNG Power Snatch, Rest

Conditioning:

10 minute AMRAP at a conversational pace of:

25 6′ Target Burpees
25 Thrusters 65/45#

REST 1:00

4 minute AMRAP as fast as possible of:

10 6′ Target Burpees
10 Thrusters 65/45

It’s time to sign up for the CrossFit Open!  We’ll be participating in the Open again this year, and we want as many of you to sign up as possible.