8.1.12

Strength: Front Squat 5 x 3. Refer to 7.13.12. Add 5#-10#. Accessory Strength: Learn and practice the Turkish Get Up. AHAP! :)

7.31.12

For time complete: 3 rds of Run 300-Meters, 15 x OHS @ 55#/75#; 3 rds of Run 200-Meters, 15 x Toes-2-Bar; 3 rds of Run 100-Meters, 15 x Power Snatch @ 55#/75#.

7.30.12

Strength: Press 3 x 5. Refer to 7.11.12. Add 2-5#. Conditioning: 6-min AMRAP of Sumo Dead Lift High Pull (SDLHP) + Burpee-Over-The-Bar x 3's. Start with 3 x SDLHP/Burpees, then 6 x SDLHP/Burpees, then 9 x SDLHP/Burpees, continuing to add 3-reps per round until time runs out. Rx'd weights: 65#/95#.

7.29.12

OFF/Closed

7.28.12

Early Open Gym Hours for Saturday, July 28: 7am > 9am. Group Demo WOD @ 9am.

7.27.12

TGIF! Strength: Power Clean 5 x 3. Refer to 7.9.12. Add 5#-10#. Conditioning: Prowler ('nuff said)

7.26.12

Strength: Bench Press 3 x 5. Refer to 7.6.12. Add 5-10#. Accessory Strength: Upper "Pull-Horizontal Plane" Barbell Bent Over Rows x 3-5 sets (Refer to 7.11.12). Upper "Push-Vertical Plane" Handstand Holds or Handstand Push Ups x 3 sets.

7.25.12

For our dear friend and CrossFitter, Mike "Coast Guard" Mastrianni. We wish you the very best in your new endeavors. You will always be a part of our family here at CFFM! "USCG" 20-min AMRAP of: Partner up! One round = 10 Power Cleans @ 95#/135#, 10 Burpees, 100-Meter Sprint. Partner one begins with 10 Power Cleans, holding the last rep in the rack position while Partner two performs 10 Burpees. Partner one drops the bar and sprints 100-Meters then switches roles as Partner two performs the next set of Power Cleans to start the next round.

7.24.12

Tuesday Chipper. For time complete: Row 750-Meters, 5 rds of "Cindy" [5 Pull Ups, 10 Push Ups, 15 Air Squats], 3 rds of 20 x KBS @ 35#/55# + Sprint 100-Meters, "Annie" [50-40-30-20-10 DU, Sit-Ups]. Post WOD stretch/mobility.

7.23.12

Strength: Power Snatch 5 x 3. Refer to 7.4.12. Conditioning: For time complete 21-15-9 of Thrusters @ 65#/95# and Burpees *300-Meter Sprint Cash Out.

7.22.12

OFF/Closed

7.21.12

Open Gym 8am - 10am.

7.20.12

TGIF! Strength: Back Squat 3 x 5 *Refer to 7.2.12 - add 5-10#. Conditioning: For time complete 15 x Clean N Jerk @ 95#/135#, Sprint 300-Meters, 10 x Clean N Jerk @ 95#/135#, Sprint 200-Meters, 5 x Clean N Jerk @ 95#/135#, Sprint 100-Meters. *10-min Time Cap*

7.19.12

PLAY DAY!!! No set workout today. Regular class schedule. Your goal today: pick something you need to work on and get after it! Need suggestions? When is the last time you climbed a rope? Performed a handstand? "Skin-the-cat?" Newbies need to learn the Oly lifts? We can get creative and come up with some fun practice stuff today ;)

7.18.12

Strength: Overhead Squat 5 x 3 ; Accessory Strength: Trunk/Core - GHD Sit-Ups/Hypers x 3 sets (increase reps from last week), 1-Arm Kettlebell Rows x 3 sets max reps, DB Lateral Raises x 3 sets max reps.

7.17.12

CrossFit Benchmark WOD "Lynne": Five rounds for max reps of body weight bench press and pull ups. There is no time component for this WOD. Post-WOD stretch/mobility.

7.16.12

Strength: Deadlift 5-RM. Conditioning: 5 rds of 1-Minute On, 1-Minute Off. You have one minute to complete 15 Russian KB Swings AHAP and 10 Burpees, then rest for one minute. If you don't complete the work in the given time count a foul. Each foul = Run 300-Meters.

7.15.12

OFF/Closed

7.14.12

Extra early open gym hours 7am > 9am. We have a group DEMO Workout scheduled for 9am. Thank You!

7.13.12

Strength - Front Squat 5 x 3 ; Conditioning - 7-minutes AMRAP of Power Snatch @ 55#/75# x 10 reps, Box Jumps @ 20" x 10 reps. TGIF!!!

7.12.12

Thursday Partner Chipper WOD. With a partner complete for time: Run 200-Meters, 150 x KBS @ 35#/55#, Run 200-Meters, 100 Pull-Ups, Run 200-Meters, 50 Dead-Bugs, Run 200-Meters. *Only one person can work at a time. While one person is working the other is holding a plank. Both partners must complete all the running. You can divide up the reps for the remaining exercises at your discretion.

7.11.12

Strength - Press 3 x 5; Accessory Strength/Trunk - Upper Back, Triceps, GHD Sit-Up/Hip Ext. (Refer to 7.4.12)

7.10.12

A Devilish Tuesday! Warm-Up: "Death by 10-Meters" ... then: "666" AMRAP in 6-min of 6 x Deadlift @ 135#/225#, 6 x Burpees-Over-The-Bar. Post-WOD Mobility.

7.9.12

Strength - Power Cleans 5 x 3; Conditioning - 2 minutes amrap of Wall Ball Shots, 2 minutes amrap of Chest 2 Bar Pull Ups, 2 minutes amrap of Clapping Push Ups, Cash Out: Walking Lunge 100-Meters.

7.8.12

OFF/Closed

7.7.12

The gym is closed for our first Beach WOD of the summer!

7.6.12

Strength: Bench Press 3 x 5; Conditioning: 10-min AMRAP of 20 DU, 10 T2B. TGIF!!!

7.5.12

Complete 4 rounds @ 100% effort of: Row x 400-Meters AFAP + Prowler Push x 4 x 25-Meters AHAP. This is an untimed event. Rest as needed between rounds. Post-WOD Mobility Complex.

7.4.12

Classes @ 6am, 7am, 8am, 9am. Strength: Power Snatch 5 x 3 , Accessory Strength/Trunk: Pull Up Static Holds and GHD Sit-Up/Hip-Extension.

7.3.12

For time complete five rounds of: Run 300-Meters, 20 x KBS @ 35#/55#, 20 x Box Jump @ 20". Post-WOD stretch/mobility complex.

7.2.12

Strength: Back Squat 3 x 5 ; Conditioning: CrossFit Games Open WOD 12.1 As many reps as possible in 7-minutes of Burpees.