WOD 7/24/17

Ladies and Gentlemen, our event Sunday for Tamara was SO, so good. We raised lots of money and showed how much we love the Simmons family. Well done. Be on the lookout for some #TamaraStrong tee shirts coming soon!

Also, in case some of you were wondering – we didn’t forget. To honor our friend Gabe who passed away 5 years ago last Monday, we will be doing our annual “HOUSE” WOD this Saturday. More to come on that this week…

7.24.17

Strength
15 minutes to work to a heavy
Power Clean + Push Jerk

Conditioning
3 Rounds of:
12 Dead Lifts (155/105)
9 Hang Power Cleans
6 Shoulder to OH
250m Run

AMRAP for TAMARA

Here it is!! Heat schedule for tomorrow’s AMRAP for Tamara! Come early to warm up (doors open at 8am), stay to cheer everyone on! Tacos are served at 12 – free for registered athletes, donations accepted (as long as there is food left!) for anyone else who is hungry. Also our good friends next door at Villas Mexican Restaurant will be open for business 🙂

Amazing raffle prizes, as well as prizes for the podium (1st, 2nd, and 3rd place).

We also encourage you to bring a hand written note or a card of encouragement for the Simmons family.IMG_6247

WOD 7/21/17

STOP! Before you read this workout, scroll up and sign up for our event! We still have room, and we want to support Tamara and her family as much as possible!!

Strength
1a) 3×5 Tire Flips
1b) 3×8 Bench Press

Conditioning
4x200m Row Sprint
Rest exactly 1 min between sprints

WOD 6/18/17

Conditioning 1
Alternating AMRAP 10
Even: 6-10 Thrusters (95/65) (Adv 115/75)
Odd: 8-12 Pull Ups (Adv C2B)
*The goal here is to keep the same number throughout the AMRAP. Also, challenging yourself and failing is way better than sandbagging 🙂

Conditioning 2
For time
100Kb Swings (53/35)
50 HR Push ups
*reps may be split any way needed

WOD 6/17/17

Strength
8×1 Full Clean + Split Jerk, Climbing

Conditioning:
3 Rounds of:
AMRAP 3
50 Double Unders
10 Power Cleans (135/85)
10 Bar Facing Burpees
Rest 1 Minute
*start each new AMRAP where you left off the previous

Support Tamara Simmons

OK, the day is almost HERE! Heats start at 9am – we will post heat schedules on FRIDAY night here and on our social media platforms.

There will be incredible raffle prizes, food, drinks, and of course the WOD! Come support Tamara and the Simmons Family this Saturday at CrossFit Merced!

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These are our friends Tamara and Josh with their awesome kids Jackson and Jenna.

Tamara just found out recently that she will be in the fight of her life, as she was diagnosed with breast cancer. While she still has much to learn about the treatment and the road ahead, we are sure it won’t be easy.

If you know Tamara like we do, you love her and her family, and you would do anything in your power to help in any way possible. So, that’s what we are going to do.

The CFM team has decided on July 22 we will host a friendly competition, and we want EVERYONE there.  The sole focus of the event is to create support for Tamara, Josh, and their family.  To accomplish this, we are hosting a friendly fitness competition that includes food, raffle gifts, and winners’ prizes.  Please join us as we lift up the Simmons family together. The competition will be held from 8:30 AM to Noon on Saturday, July 22 and will include a 10 minute workout for everyone, plus food, prizes, and gifts for the winners.

WOD: 10 Minute AMRAP of Wallballs and Clean & Jerks (135/95) 

Fill out my online form.

The goal for this event is to create support for Tamara and her family as she starts her treatment.  We are glad to have you at the event – it’s going to be great.  Also, though, we want to be a source of sustained encouragement for the Simmons family throughout her fight, which will require a sustained effort.  Please bring with you a personal note of prayer, encouragement, and support in an envelope.  Thank you.

 

SAVE THE DATE 7/22! (And WOD 7/13/17)

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These are our friends Tamara and Josh with their awesome kids Jackson and Jenna.

Tamara just found out recently that she will be in the fight of her life, as she was diagnosed with breast cancer. While she still has much to learn about the treatment and the road ahead, we are sure it won’t be easy.

If you know Tamara like we do, you love her and her family, and you would do anything in your power to help in any way possible. So, that’s what we are going to do.

The CFM coaches have decided on July 22 we will host a competition, and we want EVERYONE there. While details of this event are still a bit up in the air, here’s what we know. Cost will be $50 per team (it will be a partner event), which will include lunch and drinks, and EVERY DOLLAR of the proceeds will go toward helping the Simmons family with travel, childcare, meals, etc. The workout will be accessible to EVERYONE, so please come, work out, have a great time, and support our friends.

More details to come!

WOD 7/13/17

Strength:
EMOM 8
Power Clean + Hang Full Clean, Climbing

Conditioning:
4 Rounds, Tabata Scoring (lowest score in any round is your TOTAL Score)
:45sec on, :15sec off (to allow for transitions)
Min 1: Row for Cal
Min 2: Push Jerk (95/65)
Min 3: Burpee Target 6″

WOD 7/11/17

This is the last week of our back squat cycle, as next week we will de-load. If you’ve been following the program as prescribed, we can PROMISE you are stronger than a month ago. Let’s finish strong today!

Strength:
Back Squat
5×7
*1×7 @ 70%
*1×7 @ heavier than 70%
*1×7 @ heavier than above
*1×7 @ or above your last set of 8 from LAST week
*1×7 @ HEAVIER than your last set of 8 from last week

Conditioning:
1000m Row
800m Run
15 Power Cleans (185/125)

WOD 7/10/17

Happy Monday, everyone.

Strength –
15 Minutes to work to a heavy, but safe, split jerk.

Conditioning
With a Partner, for time
In this order:
60 Thrusters (95/65, Adv 115/75)
300 Double Unders
60 Bar Facing Burpees

WOD 7/6/17

SQUAT DAY.

Strength:
Back Squat 4×8
Start at 70%
Increase your second set.
Your 3rd set should be what your 10s were last week.
Your 4th set should be HEAVIER than your 10s last week.

Conditioning:
10 Min. :30 work/ :30 rest
Row for Meters

WOD 7/4/17 Independence Day

1776 Team WOD
In Teams of 3, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it).

Kettlebell Swings 53/35

Box Jumps 24/20

Air Squats

Pushups

Burpees

Pull-ups

Situps

Calories Rowed

Power Cleans (135/95)

Wall Balls (20/14)

Shoulder to OH (135/95)

WOD 6/3/17 and 4th of July Schedule

On Tuesday (the 4th of July) our hours will be as follows:

9am-12pm, Open Gym. A workout will be posted and the clock will be running, so come get sweaty before fireworks!

WOD
EMOM 10
1 Power Clean + 1 Push Jerk, Climbing

Conditioning
AMRAP 15:
40 DU
20 Burpees
10 OHS (115/75)

WOD 6/30/17

Last reminder – If you have an aunt/uncle/sister/brother/cousin/in-law/gramma/poppa who’s interested in what we do here at CFM, bring them to bring a friend day on Saturday! Fun starts at 9am 🙂

Conditioning:
“Jackie”
1,000m Row
50 Thrusters (45#)
30 Pull-ups
*We will use partners as judges today!

Strength/Accessory Work:

1) Max Reps of Double Unders in 2 Minutes
2) Max Reps of Wall Balls in 1 Minute
3) Max Reps of Hand Release Push Ups in 1 Minute