WOD: 9/20/18

Alternating EMOM x 15:
8 Dumbbell Shoulder Press (both arms)
10-15 Toes-2-Bar
40 Second Weighted Wall Sit, 20 Seconds Rest

20 Clean + Jerks (135/95)
-rest 1 minute-
30 Dips
-rest 1 minute-
30 Push Ups
-rest 1 minute-
200 Double-unders
-rest 1 minute-
40/32 Calorie Row

3 Rounds:
A) Yoke Carry x 100′
B) D-Ball Over Yoke x 5 Reps – heavy

WOD: 9/12/18

Alt Em 15: 20 Mountain Climbers
10-15 Toes-2-Bar
3 Dead Lifts (heavier than last week)

2 Rounds:
20 KB Swing (70/53)
20 Shuttle run (50′)
20 Push Ups
20 Shuttle run (50′)
*Touch floor with hand every change of direction

5 sets of Jerk Balance x 3-5 Reps, then
D-Ball Over Yoke x 20 Reps for time – Heavy

WOD: 9/11/18

2001m Row
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Toes-to-Bar
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
2001m Row

WOD: 9/10/18

8 sets of:
1 Snatch Balance + 1 Hang Snatch

3 Rounds:
11 Power Snatches (95/65)
22 Wallballs (20/14)
44 Double Unders
Compare to 11/27/17

4 Sets:
Bench Press 8 Reps + 5-10 Plyo Push Ups
*Perform 8 reps on the bench, then move quickly (AND SAFELY) to the floor and immediately perform the plyo push ups, with an explosive “jump” at the top of each rep.

WOD: 9/7/18

1a) 3×3-5 Wall Climbs
1b) 3×12-15 GHD Sit Ups
1c) 3×8 Bent Over Handle Row W/Landmine (1 second hold @ top)
1d) 3×8 Seated Dumbbell Shoulder Press

10 Rounds for time
3 Power Cleans (185/135)
6 Push Ups
9 Air Squats
Compare to 8/9/17

Intended Stimulus:  Develop capacity with a “heavier-than-normal” load.  Scale rounds before scaling load.  Slow down before scaling load.  The goal here is to get out of your comfort zone with loading.  It is understood that you will work more slowly, and with extended rest with the heavier loading.  For today’s purposes, fewer rounds with a heavier bar > 10 rounds with a lighter bar.

15 Minute Soft Cap.

WOD: 9/6/18

Cool stuff happening today:

1) Part I of our nutrition seminar at 7:30 PM. We’re calling it “Basics of Metabolism.”

2) Luis Garcia, who will be offering massage therapy here at CF, will will be around to give free 5-minute massages. This is a great opportunity to meet Luis and experience what he can offer.  Come meet Luis and make an appointment!

Overhead Squat
10-8-6-4-2-1 Climbing

1k Row, then
6 Rounds
6 Snatches (115/75)
6 Thrusters

10/7 Cal Row + 5 Burpees

WOD: 9/5/18


1) don’t miss out on Part I of our nutrition seminar this Thursday at 7:30 PM. We’re calling it “Basics of Metabolism.”

2) we are starting a partnership with Luis Garcia, who will be offering massage therapy here at CFM. Luis will will be around on Thursday to give free 5-minute massages. Come meet Luis and make an appointment!

Alternating EMOM x 15:
Push Ups x 10-15 Reps (adv: Ring Push Ups)
Toes-2-Bar x 10-15 Reps
Dead Lift x 3 Reps

8 Minutes to climb the Ladder
3 Burpee-to-plate
50′ Plate Push
*Every round, add 3 burpees

Bench Press: 100 Reps @135/85

WOD: 8/31/18

Labor Day: Our hard working coaches will be taking the day off to spend time with family and friends.  You are invited to the De Jagers’ home for our annual CFM BBQ.  Ask a coach for directions.

4 Rounds:
a) Upper Body Sled Pull w/Rope x 60′
b) Front Squat x 5 Reps


3 rounds:
50 double Unders
30 sit ups
20 Hang Power Snatch (95/65)
10 Overhead Squats (95/65)

Clean Pulls w/2 second pause @ front of knee: 4 sets of 3 reps, climbing

WOD: 8/30/18

Labor Day BBQ: You are invited.  Ask a coach about details.

EMOM 16:
30 Seconds ME Alternating Med Ball Push-ups, Rest
30 Seconds ME Russian Twist, Rest
30 Seconds ME Shoulder Touches, Rest
30 Seconds ME V-Ups, Rest

Then, 4 Rounds:
a) Bench Press x 10 Reps
b) Farmer Carry x 150m

20 Burpee Box Jump Overs
30 KB Goblet Squats (70/53)
20 Burpee Box Jump Overs

5 Minute Continuous walking Sled Drag – Heavy

WOD: 8/29/18

Labor Day:  You’re invited to the DeJager home to hang out with decent people and eat good food.  RSVP at the gym so we know how much to cook.  

15 Minutes to build to a heavy split jerk

15 Clean & Jerks (135/95)
800m Run
25 Strict Pull Ups (2 Minute Hard Cap for Pull Ups)
800m Run
15 Clean & Jerks
*Compare to 7/31/17
[Advanced: 185/125, C2B]

3 Rounds:
a) Single Arm Bent Row w/ Dumbbell x 10 Reps
b) Banded Straight Arm Lat Pull Downs x 10 Reps
c) Downward Facing Reverse Flys x 10 Reps

WOD: 8/28/18

Labor Day: Every CFM member is invited to Anthony and Jen DeJager’s house next Monday for a Labor Day party. Join us for BBQ, lawn games, swimming, and hanging out. Everyone is invited, so rsvp at the gym so we know how much food to cook.

Back Squat
1×8 @ 70%
2×8 @75%
1×6 @ 80%
1×6 @80%+

8 rounds:
250m run/row (alternate)
6 Thrusters (95/65)
6 Bar Facing Burpees
*16 Minute Soft Cap

3 Rounds:
a) Farmer Carry x 150m
b) Strict GH Raises x 10
c) Shoulder Touches x 30+