10.1.13

For time complete, 21-18-15-12-9-6-3 rep rounds of: Walking Lunges and Burpees. *After odd rounds (21/15/9/3) run 300m. *After even rounds (18/12/6) perform 15 pull ups.  Your welcome.

9.30.13

Strength: Back Squat 5, 5, 5 +. Conditioning: 10-min AMRAP of 20 KBS @ 35#/55#, Sprint 100m *Buy-in 75 WBS @ 14#/20#. Get some!!!

9.27.13

This is a WOD that everyone has done before. Think of your very (I mean VERY) first WOD with CFFM! Its time to put a score to it  TGIF people!!

9.26.13

BENCHMARK WEEK DAY FOUR! "Grace" for time complete 30 Clean and Jerks at 95lbs/135lbs. Get some!

9.25.13

BENCHMARK WEEK DAY THREE! Be ready for "Helen" or "Grace" depending on the weather it will be running or lifting! Get some!

9.24.13

BENCHMARK WEEK DAY TWO! "Diane" 21-15-9 for time of Deadlift @ 155/225#, Handstand Push Ups.

9.23.13

BENCHMARK WEEK DAY ONE! "Fran" 21-15-9 for time of 95/65lb Thrusters, Pull Ups.

9.20.13

TGIF! It is the last WOD of the quarter! Do you know what next week is??? Partner Up! Each partner does half the work: 100 Pull Ups while partner 2 holds chin over the bar; 100 Double Unders while partner 2 holds plank; 100 WBS - the ball NEVER touches the ground, if it does add 10 burpee foul!; 5 x 300m sprint relay, done!

9.19.13

Recovery/Make-Up Day.  Intermediate/Advanced trainees listen to your body and R-E-S-T or participate in active recovery and mobility.  If you missed Tuesday or Wednesday its time for a make-up session!  REMEMBER TO RSVP FOR YOUR CLASS!!!

9.18.13

Hump D-a-a-a-a-y-y-y-y!!!  Strength: Bench Press 5, 5, 5+ refer to 7.24 and 8.12. Conditioning: 7-min AMRAP of 3 x Power Clean, 3 x Push Press @ 85#/135#. *Every time you rest with the bar on the ground stop and perform 10 push ups.

9.17.13

Tuesday Chipper "50/20". For time complete: 50 Thrusters @ 45#/75#, 20 Burpees, Run 200m, 50 KBS @ 16k/24k, 20 Burpees, Run 200m, 50 T2B, 20 Burpees, Run 200m, 50 Walking Lunges, 20 Burpees, Run 200m,  Your welcome.

9.16.13

Strength: Work up to your 1-Rep Max Hang Clean (Power or Squat).  Focus on the "Power Position"!  Refer to the videos posted on our Facebook page. Conditioning: Row 1K TT.  Your form on the Rower is just at crucial for maximizing your efforts!  We've got more videos for that too, check them out on Facebook.

9.13.13

TGIF .... wait a minute, its Friday the Thirteenth?? Lets do something special.  "The BEAR"  7 rounds (unbroken) of Power Clean, Front Squat, Push Press, Back Squat, Push Press.  Option #1: The BEAR for max weight. Option #2: The BEAR for max reps (at prescribed weights, TBA). Option #3: Complete options 1 and 2. Get after it!!!