WOD 8/24/16

Everyone! Today is a GREAT workout. If you’ve never done “FGB” before, it’s certainly a memorable one. There are a lot of movements and a lot of reps, and it’s easy to lose count. That’s totally understandable. With that being said, here’s a good read from the CrossFit Journal.


Bench Press 5×5

“Fight Gone Bad”

3 Rounds of:
1 minute max reps Wall Balls (20/14)
1 minute max reps Sumo Deadlift High Pull (75/55)
1 minute max reps Box Jumps (20 for everyone)
1 minute max reps Push Press
1 minute max reps Calorie Row
1 minute rest
*total reps = score

A classic CrossFit Workout – Enjoy!

WOD 8/22/16

Hey, what are you doing Labor Day?  Because a CFM Labor Day pool party is happening, and all active members and their families are invited.  Stay tuned.

ALSO, in case you haven’t heard, our Tuesday/Thursday CFM Teens class will now be coached by Becky Drum. Becky is CrossFit L1 and CrossFit Kids certified, and will make a fantastic addition to our coaching team. We will also be pushing this class back to 6pm, and plan on finishing by 6:45pm. Please contact Matt if you have any questions!


8×1 Full Clean + 2 Front Squats (climbing)

3 Rounds of
250m Row
400m Run
10 Burpees
*1 minute rest after each round

No “pacing” this workout. The rest is built in. GO HARD.

WOD 8/18/16

Back Squat
*Please do your best to stick to percentages!

12 Min Amrap
250m Row
25m OH Walking Lunge (45/35 plate)
*In crowded classes, 25 KB High Pulls may be subbed for the row. However, we would really prefer athletes on the rower today!

WOD 8/17/16

1a) 4×8 Strict Press
1b) 4×30 sec L-sit (paralette/rings/boxes)
*L-sits are HARD, but there are many ways to scale. Talk to your coach to see which is best for you!

For Time:
50 Burpees
50 Power Cleans (135/95)
50 Ab Mat Sit Ups (Advanced T2B)

WOD 8/16/16

20 Min – High Hang Snatch
*We will start with an empty bar, and snatch a LOT from the high hang position. The goal today isn’t necessarily to get heavy, but to get BETTER – to get more efficient with the barbell.

Overhead Squats (115/75 Rx, 75/45 Scaled)
*30 Double Unders after each set of OHS

“If you can snatch efficiently, you’re probably a good dancer, too.” – Anthony DeJager

WOD 8/12/16

1a) 3×8 Barbell/Ring Roll outs
1b) 3×1 min Weighted Plank

10min Alternating EMOM with a Partner

Min 1-2 Row for Cal/Air Squats
Min 3-4 Row for Cal/Strict Press (45/35)
Min 5-6 Row for Cal/Sit Ups
Min 7-8 Row for Cal/Push Ups
Min 9-10 Row for Cal/Pull Ups

Work for 45 sec each minute, allow 15 sec for transition from rower to other movements.

WOD 8/3/16

Row Efficiency –
3x250m Sprint. Rest AT LEAST 2 Minutes between each set. Attempt to row faster each time, but do NOT sandbag the first row!
*Your FASTEST 250m Sprint will be recorded

3 Rounds for time
21 Plate Ground to Overhead (45/25)
15 OH Walking Lunge
9 Hand Stand Push Ups
1 Muscle Up (Sub 3 Pull ups + 3 Dips)

WOD 8/1/16

Front squat triples, across @ 70-75% of 1RM

250m Run
40 Kb High Pulls
250m Run
40 Kb Swings
250m Run
40 Kb Goblet Squats
250m Run

*YES, we did this one about 6 weeks ago. It was so good, we decided a retread was necessary 🙂

WOD 7/28/16

1a) 3×14 Front Rack Walking Lunges
1b) 3×10 HSPU (Do as many as possible strict, then finish the set kipping if necessary)

500m Med Ball Run (20/14) *2 Laps around building
50 Wall Balls
250m Med Ball Run *1 Lap around building
25 Wall Balls
125m Med Ball Run *1/2 Lap
10 Wall Balls