WOD 10/31/17

Dress up today! Come workout in your costume, best get-up of each class gets some CFM swag!

Strength:
Back Squat
3×10 @ 70% of lastest 1RM
*New cycle starts today! We will be squatting on Tuesday for the next 8 weeks – don’t miss it!

Conditioning:
3 Rounds:
50 Double Unders
20 Jumping Lunges
10 Power Cleans (135/95)

WOD 10/30/17

Here are some house keeping items for the week:
1) TODAY (Monday) will be our CFM Kids Halloween WOD. One class only at 4:30pm!! Come dressed up and get some cool prizes!

2) Tuesday will be the annual CFM Halloween WOD. Come in your costume (but be prepared to squat!). The best costume in each class will be given some CFM Swag 🙂

3) Tuesday also starts our new back squat cycle – using our most recent 1RM, we will use percentages for the next 8 weeks to get stronger!

Strength:
8×1 Power Snatch + Hang Squat Snatch

Conditioning
For Time:
12-9-6
Burpee Over Bar
Power Snatch (95/65)
directly into…
12-9-6
Burpee Over Bar
Clean and Jerks (95/65)

WOD 10/27/17

CFM KIDS! This coming Monday (the 30th) we will be having Bigs AND Littles at 4:30pm. It’ll be a costume contest WOD, so come in your costume and get some cool prizes!

Strength
Overhead Squat
10-8-6-4-2, Climbing

Conditioning
4 Rounds:
250 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
*1 minute rest between rounds

WOD 10/23/17

Strength:
Find a 1RM Front Squat

Conditioning:
400m Run
5 Rounds “The Chief” (135/95)
400m Run
3 Rounds “The Chief” (135/95)
400m Run
1 Rounds “The Chief” (135/95)
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

WOD 10/20/17

Strength:
EMOM 10
1 Power Clean + 1 Push Jerk, Climbing

Conditioning
AMRAP 3×3:
Complete 2 rounds of:
12 Deadlifts (95/65) (Adv: 115/75)
9 Hang Power Cleans
6 Push Jerks
then
Max Burpees in Time Remaining
*3 Min off in between rounds
**total score will be 3 rounds total Burpees

WOD 10/19/17

Strength:
4×10 Strict Pull Ups/4×4 Negatives (3 to 5 seconds)
4×8 Bench Press, Climbing

Conditioning
2 attempts at each:
1. Max Effort Unbroken Toes to Bar
2. Max Effort Unbroken Double Unders
3. 1 Min Max Effort Cal Row

Then ONE attempt at MAX EFFORT wallballs.

*take as much time as needed between attempts. Totals from each attempt will be added for final scores. For example , if you get 35 double unders the first attempt, and 27 the second, your score for double unders would be 62.

WOD 10/17/17

Thruster Ladder

For 30 Minutes, 1 Thruster every 30 seconds.

Rx athletes start at 95/65 and increase 10lbs every lift until failure, then restart the ladder and complete until time expires.

Scaled athletes start at 75/45.

WOD 10/13/17

Strength:
1RM Snatch, Power or Full
*3 fails Max 🙂

Conditioning:
With a Partner, for time –
For Time:
50 Kb Swings (70/53)
25 Barbell Facing Burpees
25 Power Cleans (165/115)
25 Barbell Facing Burpees
50 Kb Swings

WOD 10/11/17

REMINDER: Sweatshirts will be ordered Friday – get yours by signing the sheet at the retail desk!

Conditioning
AMRAP 6:
10 Box Jumps (24/20)
10 Hand Release Push Ups
Rest 6 Min

AMRAP 6:
10 Toes to Bar
30 Double Unders
Rest 6 Min

AMRAP 6:
Wallballs (20/14)
*15 Abmat sit-ups after each break

WOD 10/10/17

Don’t forget to Pre-order your sweatshirts! We will be placing orders this Friday, so if you want one, make sure to put your name and size on the sheet at the retail desk!

Strength
Emom 10
2 Power Cleans, touch and go, climbing

Conditioning
AMRAP 15:
7 Power Cleans (135/95)
7 Burpees
250 Meter Run

WOD 10/9/17

First, a big congratulations to our teams who competed this last weekend! We had 16 athletes in all, plus many more members there to cheer – SO MUCH FUN! Jen, Meredith, Dan, and Cameron took home 2nd place in the scaled division, and Alexa, Sid, Gus, and Anthony took 2nd in the Rx division. As always, CFM travels well!

WOD
Front Squat 6×4, Across – Heavier than last week (around 85%)

Conditioning:
10 Min
Row for Meters
30 seconds on, 30 seconds off

Compare to 5/10/17

WOD 10/6/17, SHIRTS, Sweatshirt PREorder, and Tomorrow!!

WOOO! Shirts are here! Men’s T-shirts are $20, and Women’s Tanks are $25 (they are made by Alternative Apparel – SUPER legit quality) Get one before they’re gone…

ALSO, we are PRE-ordering sweatshirts for the fall. The samples are in back on the merchandise counter (see pic below). Try one on and see how it fits, and size up or down accordingly. Guys will be pull-overs, girls will be zip-up! Sign your name and what size you want, as we will be ordering them next week!

REMEMBER there is NO open gym tomorrow, and CFM will be closed all day. We encourage you to head out to the Los Banos fairgrounds to watch the Barbell Rodeo! Lots of coaches and members will be competing. If you can’t make it out, we hope you USE your fitness this weekend. Go hiking, run a 5k, play soccer or basketball with your kids. Have FUN!

WOD

With a Partner, For Time
Run 800m
80 Wall Balls (20/14)
70 Kb Swings
60 Burpees
500m Row
400m Run
30 Power Cleans (115/85)
20 Power Snatch
10 Clusters