WOD 12/29/17 and New Year’s Day Schedule

Hey Folks, we fully expect you to be up late celebrating New Year’s Eve on Sunday, which means nobody will be at the gym early on Monday. Here’s the schedule for Monday the 1st –

OPEN GYM 3-6pm. There will be a workout on the board (or you can do one of your own!) and the clock will be running. Come get sweaty to break in the New Year.

WOD 12/29/17

Strength:
a) Bench Press 3×8, as heavy as possible
b) GHD Sit Ups 3×15

Conditioning:
With a Partner
18 Min AMRAP
300 Double Under buy-in (cumulative), then

5 Clean and Jerks (135/95)
10 Burpees
10/7 Cal Row
*alternate movements

WOD 12/27/17 and CFM Kids

Hey folks, just a heads up that CFM Kids will be at 9:00am for ALL ages this Thursday, 12/28. Hope to see you there!

STRENGTH:
8 x 1 Power Clean + 1 Hang Squat Clean + 1 Jerk, Climbing

CONDITIONING:
5 rounds:

9 Pull Ups
6 Shoulder to Overhead (135/85)
2 inside laps

WOD 12/22/17

We will be open Saturday (open gym) from 8:30-10:00am! Closed Monday for Christmas, regular hours on Tuesday the 26th! 🙂

WOD
12 days of Christmas WOD

1 Say “MERRY CHRISTMAS!”
2 overhead squats
3 shoulder to overhead
4 power cleans
5 deadlifts
6 burpees
7 push-ups h/r
8 air squats
9 sit ups
10 wallballs
11 pull-ups
12 jumping heel clicks

The order is the same as the song: 1. 2, 1. 3, 2, 1. 4, 3, 2, 1. 5, 4, 3, 2, 1. And so on…

Choose your load for the barbell.

Have some fun!

WOD 12/21/17

Strength/Conditioning

8 min EMOM 1 full snatch, climbing
3 min rest
8 min EMOM 1 c&j, climbing
3 min rest
8 min EMOM 2 front squats, climbing

Start c&j from your last snatch weight

Start front squats from your last c&j weight.

Record heaviest lifts from each session

EXTRA – if time permits, do a 2k row @85% effort

WOD 12/19/17

Yes, we do normally back squat on Tuesdays… However, we will be attempting a new 1RM on Wednesday this week – be prepared!

Strength:
Bench Press 10-8-6-4-2

WOD 1:
7 Min AMRAP
10 Wall Balls (20/14)
10 Box Jumps (24/20)
10 Pull Ups

7 Min Rest

WOD 2:
7 Min AMRAP
30 Double Unders
15 Perfect Push Ups
50′ Walking Lunge

Th

WOD 12/15/17

HEADS UP! There will NOT be a 5:30pm class today to accommodate our staff Christmas party. We apologize for any inconvenience this might be!

Strength:
EMOM 10
1 Power Clean + 2 Push Jerks, Climbing

Conditioning:
“Annie” 50-40-30-20-10 w/3 Power Cleans EMOM
Double Unders
Ab Mat Sit Ups

WOD 12/14/17

HEADS UP! This FRIDAY the 15th, we will not have our 5:30 pm class in order to accommodate our staff Christmas Party. We apologize for any inconvenience this may cause!!

Teams of 3:
AMRAP 25:
100/70 Calorie Row, 100 Power Cleans (135/95)
100/70 Calorie Row, 80 Push Jerks (135/95)
100/70 Calorie Row, 60 Front Squats (135/95)
100/70 Calorie Row, 40 Clusters (135/95)

WOD 12/13/17

HEADS UP! This FRIDAY the 15th, we will not have our 5:30 pm class in order to accommodate our staff Christmas Party. We apologize for any inconvenience this may cause!!

Strength:
Emom 10
Hang Full Sntach, Climbing

Conditioning
AMRAP 12:
12 Hang Snatches (95/65)
12 Box Jumps (24/20)
12 Toes to Bar

WOD 12/12/17

HEADS UP! This FRIDAY the 15th, we will not have our 5:30 pm class in order to accommodate our staff Christmas Party. We apologize for any inconvenience this may cause!!

Strength:
Back Squats
8×3 @ 85-90%

Conditioning:
21-15-9
Burpees
Wall balls
Ab Mat Sit Ups

WOD 12/11/17


First, allow us just a moment to express our gratitude to you, our CFM community. The Holiday Throwdown 2017 was a HUGE success. So many athletes of ALL fitness levels were able to compete right along side each other. It truly was a tangible example of everything we strive to be, and none of it would be possible without you. Thank you.

A few extra special thank you’s need to be sent out, as well… to Morgan Madruga for smoking and slicing all the meet; to Andrea Alvarado for doing all the scoring for us; to Rosa and Missy for organizing and executing the fundraiser for Sid. To Jeff Cole and Becky Drum for being the judges’ judges. For any and all of you who helped set up, tear down, judge, cheer, or just drink beer – thank you.

CFM is a special place for us, and we strive to make it that way for you, too. Merry Christmas and thank you again 🙂 – Anthony and Matt

WOD
Strength:
a) 4×8 HSPU (strict if possible)
b) 4×3 D-Ball to shoulder (as heavy as possible, as quickly as possible)
c) 3×50’ Double KB Front Rack Lunges

Conditioning
For Time:
75 Double Unders
50 Air Squats
25 C2B Pull Ups
50 Kettlebell Swings (53/30)
25/20 Cal Row

12/8/17

TOMORROW is the the Holiday Throwdown! Let’s have some fun!

Strength
a) Bench Press 5×5
b) 4×1 Min Plank Hold (weighted if possible)

Conditioning
12 Min AMRAP
With a Partner, Alternating Movements
20 Double Unders
5 Burpees
5/4 Cal Row

*This workout is meant to move quickly. Transition from one to another as fast as possible. 🙂

WOD 12/7/17

OK, folks, the heat schedule for the holiday throwdown is on the board! Heat will start promptly at 9 AM so we can be sure to be done by noon.

Doors will open on Saturday at 8:15 AM, and an athlete briefing will be at 8:45. Again, if you are working out, please plan on judging at least one event.

Tri-tip sandwiches and beer will be available directly after we crown a winner. A donation to offset the cost of food and drinks is appreciated, but not expected. This friendly competition is a way for us to say “merry Christmas” And thank you for your business throughout the year. Crossfit Merced is special only because of you!

Strength:
EMOM 10
Full Snatch, Climbing

Conditioning:

3 Rounds:
9 Power Snatches (115/75)
12 Box Jump Overs (24/20)
9 C2B Pull Ups

WOD 12/6/17

Hey friends, our registration for the Holiday Throwdown is officially closed! We will be posting heat schedules at the gym in the next day or two.

If you missed all the details, we will be posting them again, but for now you can scroll down to Monday 12/4/17 and find LOTS of pertinent information!

WOD
Strength:
a) 3x125m KB Farmer Carry
b) 3×8 Strict Pull Ups
c) 3×15 Tempo Push Ups (3 sec down)

Conditioning:
AMRAP 9:
+3 Ladder
3 Burpee Over Bar
3 Clean and Jerks (135/95)
6 Burpee Over Bar
6 Clean and Jerks

WOD 12/5/17

Strength:
Back Squats
1×5 @ 75%
1×5 @ 80%
2×5 @ 85%
2×5 @ Heavier than last week (between 85% and 90%)

Conditioning:
For Time:
100 Kb Snatches
*may be done from the hang position – does not have to touch the ground between reps. Also, these do not need to be alternated.

Cool Down
1000k row (not for time)