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 ๐Ÿ™‚ – 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) 3×50โ€™ 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. ๐Ÿ™‚

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 โ€œmerry Christmasโ€ 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)

WOD 12/4/17

The Holiday Throwdown is THIS WEEK! If you would still like to participate and haven’t signed up, you have until Wednesday to do so. All the workouts have been released; check our Instagram page if you haven’t seen them yet. Our goal was to make them accessible to everyone, yet challenging enough for our top athletes.

Here are some house keeping items for Saturday… if you aren’t competing, feel free to scroll down to today’s workout ๐Ÿ™‚

*Doors will open at 8:15, athletes briefing at 8:45, and heats will start promptly at 9am. Our goal is to be done by noon so we can eat and hang out together!

*Tri-tip sandwiches, chips and drinks will be provided. We are asking for a small donation to offset the cost of food and prizes. HOWEVER, it is not mandatory! This competition is a way for us to say THANK YOU for your continued support of CFM. We love this community and are grateful for you.

*There will be a 50/50 raffle and some other games happening at the same time as the competition – we are still trying to raise as much money as possible for Sid to get her to Miami for Wodapalooza!

*If you are competing, you are also judging ๐Ÿ™‚ We fully intend to HOLD THE STANDARD as it pertains to range of motion and movement.

*Please feel free to invite your friends to watch you compete! This is gonna be FUN!

WOD 12/4/17
*this week’s programming is intended to be challenging without interfering with Saturday’s workouts. Let’s get after it!

Strength:
EMOM 10
1 Power Clean + 1 Full Clean

Conditioning:
4 Rounds:
AMRAP 1:00 at each station: 45 sec work, 15 sec transition
Wallballs (20/14)
Dumbbell Snatch (50/35)
Calorie Row
Rest 1:00 between rounds

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 youโ€™re able ๐Ÿ™‚

Strength

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

Conditioning โ€“ 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 ๐Ÿ™‚ 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 Styleโ€ฆ
30 minute AMRAP:
10 Pull-ups
10 (Abmat) Sit-ups
10 (Hand Release) Push-ups
10 Box Jumps (24โ€ณ/20โ€ณ) (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 ๐Ÿ™‚

WOD 11/21/17

Don’t forget we are on a holiday schedule Thursday and Friday! Check yesterday’s post ๐Ÿ™‚

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 ๐Ÿ™‚

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