WOD 11/15/18

December 9th, we want EVERYONE at our annual Holiday Throwdown. PLEASE sign up on the board ASAP so we can plan well and have enough food! If you don’t have a partner, talk to a coach – we would be happy to pair you up with someone!

Conditioning 1:
Alternating Tabata
1) Push Ups
2) Sit Ups

Conditioning 2:
In a team of 3, complete 100 Clean and Jerks (155/105)

*This weight is supposed to be heavy. Scale accordingly 🙂 Ask a coach what THEY think you should lift, then do that!

WOD 11/14/17

Hey folks, just a reminder to sign up soon for the Holiday Throwdown, which will be on December 9th from 9am-12pm. We will be providing lunch and drinks, and are looking forward to a super fun event. We are designing the workouts this week, and will let you know what they are as soon as we are finished!

WOD
Strength
Back Squats 3×10 @ 75%+ (heavier than last week)

Conditioning:
Each Minute perform 5 pull ups and 5 Wall Balls
+1 Wall Ball per minute –

*Min 1 = 5 Pull Ups, 5 Wall Balls
*Min 2 = 5 Pull Ups, 6 Wall Balls
*Min 3 = 5 Pull Ups, 7 Wall Balls
…etc, until you are unable to finish the prescribed amount of wall balls in the minute

WOD 11/13/17

Strength:
Work to a 1RM Push or Split Jerk

Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees

Cash Out (if time permits)
1000m Row

WOD 11/10/17

Regular class schedule today – all classes open!

Today we will be honoring America’s veterans by doing the hero WOD “Trevor”. We appreciate and value those who have served so bravely for our country and our freedom. It will also be an opportunity for our members to invite their friends to workout alongside us! Please invite your friends to CFM, let’s do this one together!

For Time (In a Team of Four)
300 Pull Ups
400 Push Ups
500 Sit ups
600 Air Squats

*In a team of 4, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement.

WOD 11/8/17

YOOOO! We now have Kill Cliffs in the gym! Delicious recovery and energy drinks. You can check em out for yourself HERE. They are 1 for $3 or 2 for $5. Try them out and see if you love them as much as we do.

Strength:
a) 3×8 Strict Pull Ups (weighted if necessary)
b) 3×12 GHD Sit Ups
c) 3×14 Single Leg KB Deadlift
d) 3×1 Min Weighted Plank

Conditioning
For Time:
400 Meter Run, 30 Wall Balls (20/14), 30 KB Swings (53/35)
400 Meter Run, 20 Wall Balls, 20 KB Swings
400 Meter Run, 10 Wall Balls, 10 KB Swings

WOD 11/7/17 – and the 5k run is OFF!!

HEADS UP! Our Fall 5k is cancelled :/ – seems that daylight savings time has stolen all the light from our evening classes, and management has decided it might not be 100% safe to run in the dark. So tomorrow, come to your regularly scheduled class for some regularly scheduled programming!

ALSO, please sign up for our Annual Holiday Throwdown! This will be a friendly (AND competitive!) in-house competition on December 9th. We want to have as many athletes there as possible. More details to come soon, but for now, SIGN UP!!

Strength:
EMOM 10 – 2 Back Squats @ 70% + (heavier than last week)
Rest 3 Min, THEN 1 Set Max Effort for Reps at the same weight

Conditioning:
10-9-8-7-6-5-4-3-2-1
Hand Stand Push Ups
Box Jumps

WOD 11/6/17 (plus a 5k coming this week!)

HEADS UP! Our Fall 5k will be THIS Wednesday! Please do NOT show up to the gym that day, but instead at the corner of Bear Creek and McKee. Our coaches will be stationed there, and will have their timers ready!

ALSO, please sign up for our Annual Holiday Throwdown! This will be a friendly (AND competitive!) in-house competition on December 9th. We want to have as many athletes there as possible. More details to come soon, but for now, SIGN UP!!

WOD
Strength:
Bench Press 4×8

Conditioning
AMRAP 4:
25/20 Calorie Row
25 Burpees
Max C2B Pull Ups
rest 4 minutes
AMRAP 4:
25/20 Calorie Row
25 Burpees
Max Toes To Bar
rest 4 minutes
AMRAP 4:
25/20 Calorie Row
25 Burpees
Max Clean and Jerk (135/95)

WOD 11/3/17

Reminder! Open gym (Saturday) is from 8:30am-10am. Come lift, run, row. Make up a WOD you missed this week. Grab a friend or two and do a team workout. Need help with a movement? Coaches are there to help!

HOLIDAY THROWDOWN will be December 9th! Pick a partner (same sex) and lets have some fun! We will have a sign up sheet on the whiteboard soon. If you are a CFM member, you are welcome (and kind of expected!) to participate!

WOD 11/3/17

30 Min AMRAP

3 Rounds of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Air squats)
250m Run
250m Row

WOD 11/2/17

Yo. Pick your partner. If you’re a member of CFM, you’re already registered. The 2017 Holidy Throwdown will be DECEMBER 9th! Save the date. Gonna be GOOD.

Strength:
EMOM 12
1 Power Clean + 1 Split Jerk

Conditioning:
1000m Row, then
50 Hand Stand Push Ups
50 Kb Swings (53/35)
Then 800m run
*HSPU and KB swings may be split into any rep scheme

WOD 10/31/17

Dress up today! Come workout in your costume, best get-up of each class gets some CFM swag!

Strength:
Back Squat
3×10 @ 70% of lastest 1RM
*New cycle starts today! We will be squatting on Tuesday for the next 8 weeks – don’t miss it!

Conditioning:
3 Rounds:
50 Double Unders
20 Jumping Lunges
10 Power Cleans (135/95)

WOD 10/30/17

Here are some house keeping items for the week:
1) TODAY (Monday) will be our CFM Kids Halloween WOD. One class only at 4:30pm!! Come dressed up and get some cool prizes!

2) Tuesday will be the annual CFM Halloween WOD. Come in your costume (but be prepared to squat!). The best costume in each class will be given some CFM Swag 🙂

3) Tuesday also starts our new back squat cycle – using our most recent 1RM, we will use percentages for the next 8 weeks to get stronger!

Strength:
8×1 Power Snatch + Hang Squat Snatch

Conditioning
For Time:
12-9-6
Burpee Over Bar
Power Snatch (95/65)
directly into…
12-9-6
Burpee Over Bar
Clean and Jerks (95/65)

WOD 10/27/17

CFM KIDS! This coming Monday (the 30th) we will be having Bigs AND Littles at 4:30pm. It’ll be a costume contest WOD, so come in your costume and get some cool prizes!

Strength
Overhead Squat
10-8-6-4-2, Climbing

Conditioning
4 Rounds:
250 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
*1 minute rest between rounds

WOD 10/23/17

Strength:
Find a 1RM Front Squat

Conditioning:
400m Run
5 Rounds “The Chief” (135/95)
400m Run
3 Rounds “The Chief” (135/95)
400m Run
1 Rounds “The Chief” (135/95)
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

WOD 10/20/17

Strength:
EMOM 10
1 Power Clean + 1 Push Jerk, Climbing

Conditioning
AMRAP 3×3:
Complete 2 rounds of:
12 Deadlifts (95/65) (Adv: 115/75)
9 Hang Power Cleans
6 Push Jerks
then
Max Burpees in Time Remaining
*3 Min off in between rounds
**total score will be 3 rounds total Burpees