WOD 3/1/18 and a reminder

18.2 gets announced today. Got any predictions?

Also, PLEASE remember Friday will be regular schedule. We will NOT be having a Friday night lights, but 18.2 will be done in ALL classes, as well as some make ups and re-do’s on Saturday from 8:30am-10:30am.

Hamstrings, Quads, Hips, Shoulders

Alternating Tabata THIS (8 Rounds)
Kb Swings (70/53)
Push Ups
Ab Mat Sit Ups

*as we’ve stated before, we want you to be as ready for 18.2 as possible, whatever the workout may be. Your coach will lead you through some wonderful stretches today, maybe some quad smashing, maybe some foam rolling. We want to make sure you’re ready for tomorrow!

WOD 2/27/18

Strength –
5Γ—3 Back Squat, Climbing
*yes, we did the same sets and reps last week. Your goal for today is to KEEP the numbers from last week. If you beat them, bonus. Remember, during open season we are looking to maintain, not necessarily make tremendous gains πŸ˜‰

Conditioning –
12 Minute AMRAP
12 Pull Ups
9 Deadlifts (205/155)
6 Handstand Push Ups

WOD 2/26/18, some 18.1 notes, and how to train during the Open

First, way to turnout for 18.1, CFM!! What a great way to kick off the season. Friday night lights was a huge success, and we can’t wait to do it again – which lead us to this reminder:

THERE WILL NOT BE A FRIDAY NIGHT LIGHTS EVENT FOR 18.2! We will schedule the workout for Friday, and all regular classes will be in session, INCLUDING 5:30pm.

For 18.3 we will travel to Resident Crossfit in Modesto. More on that to come next week!

Training during open season

For a programmer, the Open is one of the most difficult seasons: We want you to provide you with quality workouts that challenge you WITHOUT fatiguing you for Friday. We don’t want to exhaust any specific movement, but want to give you the opportunity to practice efficiency of movement. This is a tough task, but one we enjoy.

For you, the athlete, your goal should be to KEEP MOVING WELL. Pay attention to your body; if something hurts, stop doing it. If your hands are ripped (or about to), stay off the rig. You won’t be setting any PRs this month – there will certainly be a time for that when we get back to linear strength cycles in April. For now, listen to your coaches, practice technique, and get a good workout in. Each Thursday we will be focusing on mobility and preparing your body for Friday. Trust the process πŸ™‚

WOD and 18.1 Make Ups

If you’ve yet to do 18.1, half of the gym will be dedicated to that today… You will be permitted to perform this workout as long as A) you have a judge, B) know the movement standards, and C) you are not interfering with our regular class schedule! Coaches will be available to help as much as possible, but will be focusing on regular programming.

15 Minutes to work to a heavy, but safe, split jerk. May use racks.

With a Partner, for time
Accumulate these totals using any rep scheme necessary:
60 Thrusters (95/65)
300 Double Unders
60 Bar Facing Burpees
*only one partner may work out at a time!
**OPEN BURPEE STANDARD! This means no stepping back or stepping up – must move both feet at the same time.

WOD 2/23/18 is 18.1 (and NO 5:30pm Class!)

OK friends, HERE IT IS:


It’s a triplet of Toes to Bar, Dumbbell Hang Clean and Jerks, and Rowing for Calories. But for the best info, check out the link above.

Here’s the plan for tomorrow –

All classes will be doing this workout (yes, there is a scaled version). Except for the 5:30 class, which is cancelled tomorrow. Sorry for the inconvenience.

Doors for FRIDAY NIGHT LIGHTS open at 6pm, Standards and workout briefing at 6:45, and heats begin at 7pm. This is a 20 minute workout, so we will need every heat full, and will need to stay on time πŸ™‚


WOD 2/21/17

Seems to have been some confusion about our Friday Night Lights schedule – so here it is πŸ™‚

18.1 – Friday, Feb 23rd: Doors Open at 6pm, Heats start at 7pm. BYOB!
18.2 – Friday, March 2nd: NO FNL! 18.2 will be done in REGULAR classes on Friday and Saturday
18.3 – Friday, March 9th: @ RESIDENT CROSSFIT in Modesto! We will gather at CFM at 5:30, leave Merced by 5:45, and get to Modesto by 6:30. Heats start at 7pm πŸ™‚
18.4 – Friday, March 16th: NO FNL! 18.4 will be done in REGULAR classes on Friday and Saturday
18.5 – Friday, March 23rd: This is the GRAND FINALE! We will be hosting Resident CrossFit, and we want to go out with a bang! Big Vic’s BBQ truck will be in the parking lot for ALL your food needs (Vic’s is incredible, you won’t be disappointed!), and we will stay late to celebrate with some adult beverages!

SOME FAQs on the OPEN:
Do I have to sign up to compete?
*If you’d like your scores to be registered on the CF games site and compete against the rest of the world, yes. It’s tons of fun and we highly encouraged this. Even if you don’t, however, you will be placed on a CFM team to compete for fun πŸ™‚

Do I have to work out on Friday Nights?
*Short answer: NO. However, we would LOVE as many of us as possible to throw down on Friday night. The atmosphere is electric, and it’s loads of fun to workout with those from the gym you might not see on a regular basis.

Can I scale the workouts?
*OF COURSE. As always, the workouts are scaleable to fit your fitness level. EVERYONE can compete


Strength –
a) Dumbbell Push Press 3Γ—5, across (but heavy)
b) Bent Over KB Row, 3×8 (each arm) across (but heavy)
c) 3Γ—1 Minute Handstand Hold (may work on shoulder touches here if you’d like)

Conditioning –
4 Rounds for Time
30 Double Unders
20 KB Swings (53/35)
10 Box Step Ups (24/20)
*do 3 burpees to start the workout, then 3 burpees every minute on the minute until the final rep of box step ups is complete!

WOD 2/20/18

THIS FRIDAY is our first Friday Night Lights event! Here’s how it’ll go: Dave Castro will announce 18.1 on Thursday afternoon at about 5pm. We will program that workout for ALL Friday classes. If you can’t make it to 7pm this week, simply come to the class you normally come to. That being said, we would LOVE as many people as possible to work out on Friday night! It will be a blast. BYOB, come work out and cheer on others as we kill whatever CrossFit HQ puts in front of us!

Still haven’t signed up for the open?

It’s only $20, and you can do it HERE.

Also, we will do our absoute best to program with the open in mind over the next 5 weeks. It is a delicate process – we want to provide you with challenging, quality workouts, but not over-tax you for what is coming on Friday!

Finally, by Tuesday night, ALL members of CFM will be put onto a Coach’s team. Whether or not you “officially” sign up for the open, all of us will be competing in a fun, intra-gym competition during the open! Stay tuned for which team you will be on!

Back Squat 5×3, Climbing

8 Chest to Bar Pull Ups
10 Perfect Push Ups
12 Alternating Dumbell Snatch (50/35)
150m Run (Out the front, in the back)

WOD 2/19/18 and some words about the OPEN

This is the week! This Thursday Dave Castro will announce the first workout of the OPEN season, 18.1. And we will do it together on FRIDAY at 7pm – our first Friday night lights!

This year we will ONLY be hosting 2 such events. This Friday the 23rd, and March 23rd. These are the first and the last Open workouts of the season. In the middle, during week 3, we will go visit Resident Crossift in Modesto on Friday, March 9th. In return, they will close out the open season with us in Merced!

THIS Friday will be a BYOB event. Come, workout, stay and hang out and have a drink or two with us!

More about the OPEN and our CFM teams to come this week!

WOD 2/19/18

15 Min to work to a heavy Squat Snatch

3 Rounds of 1 Min Intervals:
Min 1: Wall Balls
Min 2: Row for Cal
Min 3: Toes to Bar
Min 4: Burpee Target
Min 5: Rest

WOD 2/15/18

First, if you haven’t signed up for the CrossFit Open, DO IT. Just click this link.

Also, more to come very soon about the open and how we will be functioning for the next 5 weeks, but we wanted to let you know we will be teaming up with Resident CrossFit in Modesto for a couple of Friday Night Lights! They’ll travel to us once, and we’ll head up there once. More details to come!

Dumbbell Cleans & Presses
6 sets of 5 Dumbbell Cleans + 5 Dumbbell Presses, Climbing
*We have a premonition that these movements may be coming up in the next couple weeks. The goal for today is to get VERY familiar with them.

9 Minute AMRAP
9 Hang Power Cleans (95/65) (Adv 135/95)
9 V-Ups
9 Hand Stand Push Ups
*2 Burpees Every Minute on the Minute!

WOD 2/14/17

Happy Valentine’s Day, folks. Here’s a partner workout you’re sure to love πŸ™‚

Bench Press 10-8-6-4-2

With a Partner, AMRAP 20
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees over Partner
20 Cleans (115/75)
20 Jerks (115/75)
10 Snatches (115/75)
250m Run

WOD 2/7/18

Muscle Up Progressions
*yes, we fully understand most of our members will not be ready to even attempt a muscle up today. However, everyone can do the progression! Also, the skill – and learning how to arch and hollow your body correctly, can and does translate to many other movements in Crossfit! Come ready to learn and work hard today!

3 x 3:00 on / 3:00 off:
50 Double Under Buy-In, followed by AMRAP:
10 Front Squats (95/65)(adv 135/95),10 Bar Facing Burpees, Max Cal Row
*total calories will be final score

WOD 2/6/18 and some OPEN information

Whether you love it or hate it, OPEN season is coming. The CrossFit Games Open is 5 consecutive weeks of workouts where you get to compete against literally everyone in the world. Yes, that sounds intimidating; don’t let it be.

Just like in all our classes, EVERY workout can be scaled. It’s a blast to do the workouts CrossFit HQ prescribes every Friday, to be cheered on by a bunch of friends, and to be able to give your absolute best in a crazy an fun environment.

We would like to encourage everyone to officially sign up for the Open HERE. In doing so, you will get to see exactly how you rank against people in your own age group and workout category each week.

And, even if you don’t sign up for it, you’ll be on one of the coach-led teams here at CrossFit Merced. These teams will compete each week for bragging rights for 5 weeks, at which point we will crown a victor. IT IS A BLAST.

If you have more questions about how the open goes and what we do, please ask a coach. We are excited to test our fitness with you this Open season!

Work to a 1RM Front Squat

3 Rounds:
33 Air Squats
22 Pull Ups
11 Handstand Push-ups