WOD 2/1/17

EVERYONE!! We still have Super Bowl squares left to fill! They have to be done by Friday so we can draw the numbers. Also, FRIDAY will be the last day to put in your order for the 1/4 pullover… sign up at the retail desk asap!!

Also, a few of us coaches have noticed some housekeeping items we would like to address. These are small things at the moment, but if left unattended to, could develop into bigger things in the future.

First, we LOVE, as we are sure you do, the community we have created at CFM. We root each other on, cheer for each other, maybe talk a little smack, but generally want each other to do well. We would like to encourage those folks who finish their workouts early to wait to put away equipment until the rest of the class is done; pull up a box or sit on the floor if you want, but, whenever possible, stay and cheers those in your class who are finishing up the WOD. This is a simple, but incredibly encouraging way to foster the community we want to see!

Also, we LOVE when people show up early or stay late to do extra/accessory work. Seriously, take full advantage of our gym hours and equipment whenever you like! However, we are going to ask that you be fully responsible for ALL equipment you use. This means caring for it like you paid for it – no dropping dumbbells or empty barbells, being gentle on the 10s, and putting everything away in it’s proper spot when you are finished using it. We understand it’s easy to forget (and we coaches do, too), but let’s all make an effort to care for equipment and put it away when finished!

Thank you everyone, we appreciate you.

8 Min EMOM
1 Full Clean + 1 Front Squat, Climbing

15 Min AMRAP
15 Deadlifts (225/155)
15 Wall Balls (20/14)
15/12Cal Row

WOD 1/31/18

Work to a Heavy 3 Rep Squat Snatch

2 Rounds
7 C2b Pull Ups
7 Squat snatches (95/65)
2 Rounds
7 C2B Pull Ups
5 Squat Snatches (135/95)
1 Round
7 C2B Pull Ups
3 Squat Snatches (155/105)

*scale appropriately!! Talk to your coach, ask what you should do to keep it challenging AND accessible!

WOD 1/30/18 and Super Bowl Squares!

YO! We have a pool going for the Super Bowl at CFM. Squares are on the board under the whiteboard for $20 apiece, which means big pay outs! $400 each for 1st, 2nd, and 3rd quarters, and $800 for the final score. Let’s fill the squares by Friday (CASH ONLY, and NO IOU’s!), then we will draw the numbers from a hat and post the results on Instagram πŸ™‚


Front Squat 8×3
Begin @ 70%, Climbing. Last 2 sets HEAVIER than last week.

50’ Dumbbell Lunges
16 T2B
8 DB Cleans

WOD 1/29/18

Lots more OPEN prep this week, guys and girls. Let’s get after it.

a) Seated Dumbbell OH Press 3×8
b) Bent Over Dumbbell (or KB) Row 3×8 (each arm)

Dumbbell snatches (50/35)
Burpee box jumps (24/20)

WOD 1/24/18

3 x 30 Sec Shoulder Touches/Handstand Walk
3 x 30 Sec Dumbbell Snatch (50/35)
3 x 30 Sec Russian twist W/Plate

12 Power Snatches (75/55)
12 Pull Ups
2 Inside Laps
[Advanced: 115/75; C2B]

WOD 1/23/18

Front Squat 5×5 @ 80%+
*heavier than last week

10-20-30-40-30-20-10 Double Unders (Advanced = go up to 50 DU and back down in sets of 10)
*each set must be unbroken or you must start that set over
**after each set you must complete 5 burpees

WOD 1/22/17 and “Open Prep”

We are officially 1 month away. Whether you love it or hate it, the CrossFit Open comes every year. It is a chance to throw down with everyone from every age from every country, and it is an absolute blast.

As we have in previous years, we will be placing you on a coach’s team. Whether or not you “officially” sign up for the open on the games site, we will still be doing the prescribed workouts on Friday nights (FRIDAY NIGHT LIGHTS!!), and we want as many people there as possible.

Our programming will be geared toward getting you ready to compete at YOUR best level.

If you are new to the Open, PLEASE ask a coach or veteran member about it, and stay tuned here as we will be giving you more updates and opportunities to be ready for these 5 tough workouts πŸ™‚

a) 3x50ft OH Walking Lunge
b) 3×1 Min Plank (Weighted if possible)

500m Row
KB Swing
Goblet Squat
500m Row

WOD 1/19/18

A) Single Leg KB Deadlift 3×5 Each Leg
B) Plank Hold – 3×1 Min, Weighted if Possible
C) Shoulder Touches – 3×12 (R+L=1)

With a Partner, For Time:
80/60 Cal Row, then

4 Rounds for time of:
12 Overhead Squats (95/65) (Adv 115/75)
12 Chest to Bar Pull Ups

Then 40/30 Cal Row


Clean and Jerk
1 Squat Clean +1 Split Jerk, Climbing

3 Rounds:
12 Hang Power Cleans (95/65)
12 Front Squats (95/65)
12 Bar Facing Burpees
*Advanced option 135/95

WOD 1/17/18

Happy Wednesday, Y’all.

a) Single Arm Land Mine Press 3×8 each arm
b) Bent Over KB Row 3×8 each arm

21-15-9 (Advanced = 27-21-15-9)
Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (24/20)
Push Presses (75/55)

WOD 1/16/17


Front Squat 4×6 @ 75-80%
*Heavier than last week. If it takes you less than 20 minutes to do these squats you are a) not going heavy enough, b) not warming up well, or c) not doing all the sets or reps. These will be hard. And that’s ok, it’s good for you.

Power Snatch (75/55, Adv: 95/65)
Toes to Bar


First, we need to take a moment to congratulate Sid. Some GRUELING workouts at Wodapolooza this weekend, but she represented and made us SO PROUD!! Some favorite moments include the end of the partner lunge (as Sid collapsed at the finish line) and watching her overcome that wet, 150lb sandbag. It was amazing to watch her perform at such a high level on such a big stage. Great job, Sid!!

Second, all classes will be happening for MLK day. Yes, even 5:30am. Let’s get after it!

Snatch – 20 Min to work to a 1RM

For Time
1k Row
200 Double Unders
50kb Swings

WOD 1/12/18 and Wodpalooza Coverage

As most of you know, our own Sid Anderson will be competing in Miami this weekend in one of the biggest CrossFit competitions of the year. Wodpalooza is a prestigious and VERY competitive event; simply qualifying for it is a huge deal.

Sid will be throwing down with her teammates tomorrow at 8:30am, 1pm, and 4:38pm. And guess what?? You can watch it LIVE right HERE.

You will need to create an account with FloElite, but it’s pretty simple. Then you can scream at your screen for Sid to go faster (kinda like she does to YOU each week!). After tomorrow’s events we will know her schedule for Saturday and Sunday, too. LET’S GO SID!!!


Friday Chipper!

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/75)
30 Toes to Bar
30 Push Press (115/75)
30 Deadlifts (115/75)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

WOD 1/11/18

a) Seated Dumbell Press – 4×6
b) Bulgarian Split Squat – 4×5, each leg
c) GHD Sit ups – 4×12

3×3 Min AMRAP
*3 Min Rest Between intervals
a) 24/18 Cal Row, then Max effort wall balls
b) 24/18 Cal Row, then max effort HSPU
c) 24/18 Cal Row, then max effort Target Burpees

*with the 3 minute rest in between the AMRAPs, these are designed to be SPRINTS. Row hard, Wall ball hard, HSPU fast, and Burpee faster. Let’s get it.

WOD 1/10/18

Deadlift – 3×8, Climbing

β€œThe Chief”
Five 3-Minute AMRAPs of:
3 Cleans (135/95)
6 Push Ups
9 Air Squats

*rest 1 minute between AMRAPs

**Continue next AMRAP from where you left off previous AMRAP

WOD 1/9/18

Strength: Front Squat – 3×8 @ above 70%
*each set of 8 should be heavier than your sets last week

8 Minute AMRAP
10 Weighted Step Ups (45/35 plate) (24/20 box)
10 Chest to Bar Pull-Ups
40 Double Unders

WOD 1/8/18

8×2 OHS w/ 2 sec pause at bottom
*these SHOULD be climbing – however, we want to emphasize positioning and stability over load today.

3 Rounds for Time –
6 Power Snatches (95/65)
3 Lateral Barbell Burpees
6 Overhead Squats (95/65)
3 Lateral Barbell Burpees
6 Squat Snatches (95/65)
3 Lateral Barbell Burpees
*if shoulder mobility is a factor for the OHS and Squat Snatches, front squats and cleans may be substituted


Don’t forget homies, tomorrow is bring a friend day at CFM. Doors open at 8:30am. We will be doing a giant team WOD at 9am, so don’t miss it!

15 Min to Practice High Hang Snatch

Teams of 3
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)

*Yes, this is a long workout. Yes, you may scale it; decrease the reps or the weight if necessary. The goal is to move quickly through the movements.

**Only one athlete may work at a time, and reps may be split/apportioned as needed