WE ARE CLOSED FOR THE HOLIDAY

===== CFFM IS CLOSED FROM SATURDAY, DECEMBER 24 - SUNDAY, JANUARY 1, 2012. WE REOPEN FOR THE START OF THE NEW QUARTER OF TRAINING ON MONDAY, JANUARY 2, 2012. SEE YOU THEN, HAVE FUN AND BE SAFE!! =====

12.23.11 - Benchmark Week WOD #5

===== Nasty Girls ===== 3 RFT of 50 x air squats, 7 x muscle ups, 10 x hang power cleans @ 95#. (Nasty Boys use 135#) Sub pull ups and dips or push ups at 3:1 for muscle ups. TGIF!!!

12.22.11 - Benchmark Week WOD #4

===== Grace or Isabel ===== For time complete 30 Clean N Jerks or 30 Snatches with 135#/95#

12.21.11 - Benchmark Week WOD #3:

===== HELEN ===== 3 RFT of Run 400-Meters, 21 x KBS @ 16k/24k, 12 x Pull Ups. Get some!!!

12.20.11 - Benchmark Week WOD #2

===== DIANE ===== For time: 21-15-9 of Deadlifts @ 225#/155# and Handstand Push Ups. Try for single digits again. Scale accordingly! (Weights and movements)

12.19.11 - Benchmark Week WOD #1

===== FRAN =====
For time: 21-15-9 : Thrusters @ 95#/65#, and Pull Ups ... single digits peeps!! Get after it!!!

12.16.11 - Holiday WOD and Party! =====

Morning @ 8am only (WOD) ... evening @ 5pm (WOD & Party) ... TGIF!!!

12.15.11 - Strength + Core =====

1.) Power Clean - 3, 2, 2, 1, 1, 1 ... work up to a new 1-Rep Max,
2.) GHD Situps + Hypers 3 x 15-25 each,
3.) Handstand Holds (against wall) 3 x max time

12.14.11 - Open Gym / Mobility =====

Open Gym Hours 6am > 9am & 5pm > 7pm

12.13.11 - Conditioning ====

Interval Ladder x 3's: Perform three push-ups and three air squats, then six push-ups and six air squats, then nine - etc, etc. Adding three reps to each movement for the following work intervals: 3-Min On, Rest 1-Min, 6-Min On, Rest 2-Min, 9-Min On. *There is a Burpee buy-in to start each work interval! Get some :)

12.12.11 - Strength + CFE =====

1.) Back Squat > Work up to 82.5% of 1-RM for one maximal effort set. Refer to 11.28 and 11.14. Rest 5:00-10:00 minutes, then....
2.) Suicide Sprints > run three full flights of suicides, rest as needed between flights ... OR ... perform the CrossFit Endurance WOD

12.10.11 - Open House/Open Gym 8am-10am

===== Open House/Open Gym 8am - 10am =====

12.9.11 - Conditioning =====

5 rds for time of: 20 x KBS - AHAP/Overhead, 6 x Standing Broad Jump (6ft), Bear Crawl x 30-yds. TGIF!!!

12.8.11 - Strength + Strength Conditioning =====

1.) "Shoulder-2-Overhead/Anyway Overhead" 3-RM. Press, Push Press, Push Jerk, Split Jerk - any lift for a three rep max. Rest 5:00 Minutes, then: 2.) For time complete.... 15 x Power Clean @ 135#/95#, 100 x Double Unders, 15 x Power Clean @ 135#/95#.... 10-minute time cap!

12.7.11 - Mobility/Recovery/Open Gym =====

Open Gym Hours 6am > 10am and 5pm > 7pm.

12.6.11 - Conditioning =====

Congratulations to our finishers of the Tampa Tough Mudder last Saturday!!!
=====
For time complete:
Run 800-Meters,
21 x Thrusters @ 95#/65#,
15 x Burpees,
*Rest 2:00-Minutes,
Run 800-Meters,
*Rest 2:00-Minutes,
15 x Burpees,
21 x Thrusters @ 95#/65#,
Run 800-Meters

12.5.11 - Strength =====

Oly Complex #8:
5rds (not for time), 1 Rd = 3-Position Power Snatch + Overhead Squat.
*Refer to 11.17.11 - use 80-90% of 2-RM Power Snatch.
Rest 5:00-10:00 min, then...
Deadlift 1 x Max Reps @ 87.5% of 1-RM

12.3.11 - Open Gym =====

Open Gym and Open House from 8am - 10am. Come and get some!!

12.2.11 - Conditioning =====

Open House Friday - Come one, come all! Classes available @ 6am/8am/9am/5pm/6pm.
=====
AMRAP in 20-min:
1-Arm DB/KB Overhead Walking Lunge x 100-ft,
1-Arm DB/KB Push Press x 10 Left/x 10 Right,
1-Arm DB/KB SDLHP x 10 Left/ x 10 Right,
Run 200-Meters.
=====
*Go as heavy as possible. Breaking up the reps is allowed. Strict form is a must and will be enforced!