WOD 12/1/17 and Decorating!

If you have the time and inclination, our Christmas decorating crew will be going to work at 10am. Please join if you’re able πŸ™‚

Strength

15 Min to work on 3-Position Snatch (High Hang, Hang, Floor)

Conditioning – Friday Chipper

50 Wall Balls (20/14)

50 Pull Ups

50 Step Ups (24/20)

50 Overhead Squats (45/35)

50 Push Ups

50 Sit Ups

WOD 11/30/17

Strength
a) Bench Press 5×5
b) Strict Ring Row 5×8 (feet on boxes)

Conditioning

3×3 Minute AMRAP
1) 30/24 Cal Row, then Max Effort Thursters (95/65)
2) 30/24 Cal Row, then Max Effort Toes to Bar
3) 30/24 Cal Row, then Max Effort Bar Facing Burpees

WOD 11/29/17

CHRISTMAS TIME!! This Friday at 10am we will be decorating the gym and we would LOVE some help πŸ™‚ Come hang out with us and lend a hand if you can… and if you have any extra Christmas-y stuff laying around at home you might not be using we would put it to good use!

WOD
Strength/Skill
Handstand Walk Progressions and Practice

Conditioning
4 Rounds for Time
12 Deadlifts (115/75, Advanced 155/105)
9 Hang Cleans
6 Shoulder to Overhead
250m Run

WOD 11/24/17

Remember, we are on a short schedule today! Bring a couple friends and get down with this workout :). Coach Sid will be there with the clock running from 8am-11am!

Teams of 3
AMRAP 7:
50 Back Squats (135/95)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
Rest 3:00
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/115)
rest 3:00
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Weights and reps may be scaled as needed.

WOD 11/22/17

A 10-Course Meal, CFM Style…
30 minute AMRAP:
10 Pull-ups
10 (Abmat) Sit-ups
10 (Hand Release) Push-ups
10 Box Jumps (24β€³/20β€³) (step down)
10 Air Squats
10 KB Swings (53/35)
10 Hip Extensions
10 Double-Unders
10 Burpees
250M Run
Happy Thanksgiving, EVERYONE!!
*Just a reminder we are CLOSED all day Thursday and on a limited schedule Friday, 8am-11am πŸ™‚

WOD 11/21/17

Don’t forget we are on a holiday schedule Thursday and Friday! Check yesterday’s post πŸ™‚

Tuesday 21
Strength
Back Squat
1×8 @70%
1×8 @70% +
2×8 @ Heavier than last week

Conditioning
40 Cal Row
30 Sit Ups
20 Burpee Target
30 Sit Ups
40 Cal Row

WOD 11/20/17

Hey Friends, it’s Thanksgiving week, so we wanted to let you all know whats happening this week as far as schedule…
1) CFM kids will meet Monday at 9am, all ages! There will be no CFM Kids on Thursday, because of Thanksgiving!
2) Bootcamp will meet 7:30pm on Monday and Tuesday this week – NO Wednesday class!!
3) We will be closed ALL DAY Thursday for Thanksgiving.
4) We will also be on limited schedule Friday – Gym will open at 8am and close at 11am. There will be a team WOD planned and a running clock, so come in and get after it to work off all that pie πŸ™‚

ALSO! Sign up for the Holiday Throwdown if you haven’t yet! It’s December 9th from 9am-12pm, with lunch and drinks to follow. WODS are ALMOST finalized, and we will get them out to you by the end of this week!

Strength:
A) 3×4 Turkish Get Ups (2 each side)
B) 3×15 Strict Tempo Push Ups – weighted if possible
C) 1 Min Handstand Hold

Conditioning
4 Rounds:
15 Wall Balls
12 KB Swings (53/35)
6 Muscle Ups/12 C2B Pull Ups

WOD 11/17/17

Don’t forget to join us for OPEN GYM on Saturday! 8:30am-10:00. Come work on a skill, lift with your coaches, and get a good workout to start the weekend!

Strength:
a) Single Arm Land Mine Press – 3×8(each arm), As Heavy as Possible
b) GHD Sit Ups 3×12
c) D-Ball to shoulder 3×3

Conditioning
AMRAP 15:
10 Deadlifts (185/125)
10 Box Jumps (24/20)
10 Paralette Pass Throughs

WOD 11/15/18

December 9th, we want EVERYONE at our annual Holiday Throwdown. PLEASE sign up on the board ASAP so we can plan well and have enough food! If you don’t have a partner, talk to a coach – we would be happy to pair you up with someone!

Conditioning 1:
Alternating Tabata
1) Push Ups
2) Sit Ups

Conditioning 2:
In a team of 3, complete 100 Clean and Jerks (155/105)

*This weight is supposed to be heavy. Scale accordingly πŸ™‚ Ask a coach what THEY think you should lift, then do that!

WOD 11/14/17

Hey folks, just a reminder to sign up soon for the Holiday Throwdown, which will be on December 9th from 9am-12pm. We will be providing lunch and drinks, and are looking forward to a super fun event. We are designing the workouts this week, and will let you know what they are as soon as we are finished!

WOD
Strength
Back Squats 3×10 @ 75%+ (heavier than last week)

Conditioning:
Each Minute perform 5 pull ups and 5 Wall Balls
+1 Wall Ball per minute –

*Min 1 = 5 Pull Ups, 5 Wall Balls
*Min 2 = 5 Pull Ups, 6 Wall Balls
*Min 3 = 5 Pull Ups, 7 Wall Balls
…etc, until you are unable to finish the prescribed amount of wall balls in the minute

WOD 11/13/17

Strength:
Work to a 1RM Push or Split Jerk

Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees

Cash Out (if time permits)
1000m Row

WOD 11/10/17

Regular class schedule today – all classes open!

Today we will be honoring America’s veterans by doing the hero WOD “Trevor”. We appreciate and value those who have served so bravely for our country and our freedom. It will also be an opportunity for our members to invite their friends to workout alongside us! Please invite your friends to CFM, let’s do this one together!

For Time (In a Team of Four)
300 Pull Ups
400 Push Ups
500 Sit ups
600 Air Squats

*In a team of 4, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement.

WOD 11/8/17

YOOOO! We now have Kill Cliffs in the gym! Delicious recovery and energy drinks. You can check em out for yourself HERE. They are 1 for $3 or 2 for $5. Try them out and see if you love them as much as we do.

Strength:
a) 3×8 Strict Pull Ups (weighted if necessary)
b) 3×12 GHD Sit Ups
c) 3×14 Single Leg KB Deadlift
d) 3×1 Min Weighted Plank

Conditioning
For Time:
400 Meter Run, 30 Wall Balls (20/14), 30 KB Swings (53/35)
400 Meter Run, 20 Wall Balls, 20 KB Swings
400 Meter Run, 10 Wall Balls, 10 KB Swings

WOD 11/7/17 – and the 5k run is OFF!!

HEADS UP! Our Fall 5k is cancelled :/ – seems that daylight savings time has stolen all the light from our evening classes, and management has decided it might not be 100% safe to run in the dark. So tomorrow, come to your regularly scheduled class for some regularly scheduled programming!

ALSO, please sign up for our Annual Holiday Throwdown! This will be a friendly (AND competitive!) in-house competition on December 9th. We want to have as many athletes there as possible. More details to come soon, but for now, SIGN UP!!

Strength:
EMOM 10 – 2 Back Squats @ 70% + (heavier than last week)
Rest 3 Min, THEN 1 Set Max Effort for Reps at the same weight

Conditioning:
10-9-8-7-6-5-4-3-2-1
Hand Stand Push Ups
Box Jumps

WOD 11/6/17 (plus a 5k coming this week!)

HEADS UP! Our Fall 5k will be THIS Wednesday! Please do NOT show up to the gym that day, but instead at the corner of Bear Creek and McKee. Our coaches will be stationed there, and will have their timers ready!

ALSO, please sign up for our Annual Holiday Throwdown! This will be a friendly (AND competitive!) in-house competition on December 9th. We want to have as many athletes there as possible. More details to come soon, but for now, SIGN UP!!

WOD
Strength:
Bench Press 4×8

Conditioning
AMRAP 4:
25/20 Calorie Row
25 Burpees
Max C2B Pull Ups
rest 4 minutes
AMRAP 4:
25/20 Calorie Row
25 Burpees
Max Toes To Bar
rest 4 minutes
AMRAP 4:
25/20 Calorie Row
25 Burpees
Max Clean and Jerk (135/95)

WOD 11/3/17

Reminder! Open gym (Saturday) is from 8:30am-10am. Come lift, run, row. Make up a WOD you missed this week. Grab a friend or two and do a team workout. Need help with a movement? Coaches are there to help!

HOLIDAY THROWDOWN will be December 9th! Pick a partner (same sex) and lets have some fun! We will have a sign up sheet on the whiteboard soon. If you are a CFM member, you are welcome (and kind of expected!) to participate!

WOD 11/3/17

30 Min AMRAP

3 Rounds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Air squats)
250m Run
250m Row