6.1.14

CFFM WOD Sunday June 1 OFF/Closed. Focus on active recovery: run, bike, walk, swim at a leisurely pace, get outside, stretch and mobilize, tomorrow starts a new wave of training at CFFM!

5.31.14

CFFM WOD Saturday May 31 Open Gym 8am - 10am. Free Introductory DEMO WOD at 9am.

5.30.14

TGIF!!! CFFM WOD Friday 5.30.14. WOD "Field Day/Play Day!" Lets play outside and get D-I-R-T-Y! Practice the following: Tire flips, Sandbag shouldering, Sledgehammers, Farmers Carry, Sled pulls. Have fun!!! (seriously, you WILL get dirty) **Make-up strength session: Squat, Press, Deadlift, Bench 1 x AMAP @ 85% recalculate working max for next wave of training.

5.29.14

CFFM WOD Thursday 5.29.14. WOD: 10-9-8-7-6-5-4-3-2-1 rep rounds for time of Air Squats and Push Ups. *After even rounds 10, 8, 6, 4, 2 perform 1 x Rope Climb Ascent **After odd rounds 9, 7, 5, 3, 1 perform 30 x DU.

5.28.14

Hump D-a-a-a-y-y-y!!! CFFM WOD Wednesday 5.28.14. WOD: Partner Up! 20-min AMRAP of 15 Russian Swings @ 16k/24k, 10 Burpees, 5 Pull Ups, Run 100m. Alternate work in this manner: Round 1 - Partner A, Swings; Partner B, Burpees; Partner A, Pull Ups; Both partners sprint; Round 2 - Partner B, Swings; Partner A, Burpees; Partner B, Pull Ups; Both partners sprint.**Make-up strength session: Squat, Press, Deadlift, Bench 1 x AMAP @ 85% recalculate working max for next wave of training.

5.27.14

Welcome back from the long weekend! CFFM WOD Tuesday 5.27.14. WOD: 21-15-9 rep rounds for time of Power Clean and Thruster @ 75#/115#.

5.26.14

CFFM WOD Monday 5.26.14. Memorial Day, one class only, doors open at 8:30am, WOD starts at 9am. THE MURPH CHALLENGE: For time within a 60-min cap: Run 1-mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1-mile w/20lb weighted vest. *Scale as needed. **Partition reps as needed. If you are attempting the workout Rx'd you are responsible for bringing your own weighted vest.

5.24.14-5.25.14

We are closed for the Memorial Day Weekend. Have fun and be safe!

5.23.14

CFFM WOD 5.23.14. 21 GUNS: A Memorial Day salute benefiting Team Red White and Blue, sponsored by WOD with Warriors, hosted by CrossFit Fort Myers.
21 minute AMRAP
400m Run
21 Push Ups
21 Box Jumps (20"/24")
15 Burpees
9 Pull Ups

5.22.14

CFFM WOD 5.22.14. Strength: Deadlift 1 x AMAP @ 85%. Testing out of the wave of 5's! Recalculate working max for next wave. Conditioning: "KAREN" 150 WBS for time within a 10-min time cap @ 14#/20#. Reference 11.18.13

5.21.14

CFFM WOD 5.21.14 Hump D-a-a-a-y-y-y!!! MOB-WOD: Anterior High Chain (Hip Flexor, Quadriceps). Conditioning:  Partner Up! 25-min AMRAP of 3X Power Snatch 65/95, 6X T-2-B, 9X Air Squats, 100m Sprint.

5.20.14

CFFM WOD 5.20.14. Strength: Bench Press 1 x AMAP @ 85%. Testing out of the wave of 5's! Recalculate working max for next wave. Conditioning: Conditioning: 12 Min AMRAP of 12x Jumping Lunges (6/Leg), 12x 1 arm Russian KBS (6/Arm).

5.19.14

CFFM WOD 5.19.14. WOD "GWEN" 15-12-9 Unbroken Clean and Jerk AHAP, same weight for all three sets, no time component. *Refer to 4.10.14. Extra Conditioning: Option 1.) Run 5 x 300m AFAP every 3-min, Option 2.) Row 5 x 375m AFAP every 3-min.

5.16.14

CFFM WOD Friday 5.16.14. Strength: Press 1 x AMAP @ 85% *Testing out of the wave of 5's! Conditioning: Death by Burpees. Extra Strength: Single Leg Deadlift w/DB/KB 4 x 10-15.

5.15.14

CFFM WOD Thursday 5.15.14. Strength: Snatch 3, 2, 2, 1, 1, 1 work up to your max weight! *Refer to 4.24.14. Conditioning: 10-min AMRAP of 1-arm KB Thruster + Lunge (x 5 reps Left/ x 5 reps Right), Run 100m. Extra Strength: C-O-R-E

5.14.14

CFFM WOD Wednesday 5.14.14. MOB-WOD - Posterior High Chain (Glutes/Hip Capsule). Conditioning: Partner Up! 20-min AMRAP Partner WOD, each partner does all the reps: 200M Sprint, 20 Sit-Ups while Partner holds Plank, 15 WBS while partner holds handstand, 10 push-ups while partner holds Chin over bar. Hump D-a-a-a-y-y-y!!!

5.13.14

CFFM WOD Tuesday 5.13.14. Strength: Back Squat 1 x AMAP @ 85% *Testing out of the wave of 5's! Conditioning: 10 rds :30sec ON/:30sec OFF, rds 1,3,5,7,9 max rep double unders, rds 2,4,6,8,10 max rep pull ups. *Score lowest rounds! Extra Strength: Unilateral DB Bench Press 4 x 10-15.

5.12.14

CFFM WOD Monday 5.12.14. Strength: Clean and Jerk: 5 x 3+1 (five sets of three cleans + one jerk) work up to your max weight! *Refer to 4.21.14. Conditioning: 5-min ascending ladder of Deadlift + Hang Power Clean + Push Jerk, by 1's: (1+1+1, 2+2+2, 3+3+3, 4+4+4, 5+5+5....) Rx'd weights 95#/135#. Extra Conditioning: Sprint 8 x 200m every :90sec, AFAP.

5.11.14

CFFM WOD Sunday 5.11.14.  OFF/Closed - Active recovery.  Go for a walk, a bike ride, a swim - get out and move at a leisurely pace and soak up some Vitamin D therapy!  Happy Mothers Day :)

5.9.14

CFFM WOD Friday 5.9.14.   Strength: Deadlift 3 x 5+ @ 77.5% Conditioning: Death by 10-meters. Extra Strength: Unilateral DB/KB Press, 4 x AMAP/AHAP.

5.8.14

CFFM WOD Thursday 5.8.14.   Strength: Snatch Complex. Complete five (5) rounds of: Snatch High Pull + Power Snatch + Hang Snatch + Overhead Squat. Conditioning: 21-15-9-6-3 rep rounds for time within a 12-min time cap of Front Squat @ 95#/135# and Burpees. Extra Conditioning: 100m Sprints OTM x 10min, AFAP.

5.7.14

CFFM WOD Wednesday 5.7.14.   Mobility: Thoracic Spine (Upper Back, Neck, Scapula) Conditioning: Chipper for time, Run 400m, Box Jump x 40 reps, Run 300m, KBS x 40 reps, Run 200m, T2B x 40, Run 100m.

5.6.14

CFFM WOD Tuesday 5.6.14.   Strength: Bench Press 3 x 5+ @ 77.5% Conditioning: 10min AMRAP of 10 x Overhead Lunge @ 25#/45#, 30 x DU. Extra Strength: Posterior Chain - GHD Hip Extension 3 x 10-15 reps.

5.5.14

CFFM WOD Monday 5.5.14.   Strength: Clean and Jerk Complex. Complete five (5) rounds of: Clean High Pull + Power Clean + Hang Clean + Split Jerk, AHAP. Conditioning: Tabata Pull Ups, Tabata Push Ups, Tabata Air Squats. Score Total Reps. Extra Conditioning: Row 3 x 500m @ 100%, rest as needed between rounds for full recovery.

5.2.14

CFFM WOD Friday 5.2.14.  TGIF! Strength: Press 3 x 5+ @ 77.5%. Refer to 4.18.14. Conditioning: “Touch-N-Go Isabel” Snatch 95#/135#, 30 reps for time within a 10-min time cap. *Foul = every time you rest the bar on the ground perform 5 deadlifts. Extra Conditioning: PROWLER