6.1.12

TGIF! Compare to 5.4.12 1.) Bench Press Reps Testing: Women use 45#, 75# or 95#. Men use 135#, 185# or 225#. You have two attempts to determine max reps at chosen weight. 2.) Deadlift 3-RM. Add 5#-10# from last attempt.

5.31.12

Within a 15-minute time cap: 75 x WBS @ 14#/20#, 5 Rounds of: Sprint 100-Meters, 15 x KBS @ 16k/24k, Max rep rope climbs.

5.30.12

10-min AMRAP of: 500-Meter Row Buy-In, then 5 x Deadlift, 5 x Hang Power Clean, 5 x Push Press @ 95#/135#.

5.29.12

20-min AMRAP of 5 Burpees, 10 Pull Ups, 15 Push Ups, 20 Air Squats.

5.26.12 - 5.28.12 Closed/OFF

CFFM is closed from 5.26.12 - 5.28.12 in observance of Memorial Day. Regular class schedule resumes Tuesday, May 29. Take an extra day off and enjoy the Holiday. Thank you and be safe!

5.25.12

Morning class @ 8am ONLY. Doors Re-open at 5pm for CFFM Open House/Pot-luck BBQ/Wod For Warriors "21 Guns Memorial Salute" Partner WOD. TGIF!

5.24.12

Snatch 5 x 3 @ 90% of 1-RM from 4.23.12.

5.23.12

"Jackie" For time: Row 1-K, 50 Thrusters @ 45#, 30 Pull Ups.

5.22.12

15-min AMRAP: 5 Push Ups, 7 T2B, 9 KBS @ 16k/24k.

5.21.12

"Field Work" 5 Rounds Not For Time (rest as needed between rounds): Prowler Push Low Bar ONLY AHAP x 40-yds, Bear Crawl x 20-yds, Sprint x 80-yds.

5.18.12

15-min AMRAP of (beginners) 3 pull ups, 6 push ups, 9 air squats (intermediate) 3 handstand push ups, 6 pistols, 9 pull ups (advanced) 3 muscle ups, 6 handstand push ups, 9 pistols

5.17.12

Row 1K then complete as many reps as possible of Deadlift @ 185#/275# within a 7-minute time cap.

5.16.12

3 RFT of 21 Thrusters @ 65#/95#, Run 200-Meters, 21 Burpees.

5.15.12

"Annie" for time: 50-40-30-20-10 of Double Unders/Sit Ups.

5.14.12

Clean 5 x 3 @ 90% 1-RM from 4.13.12.

5.13.12

OFF/Closed

5.12.12

Open Gym 8am - 9am. Instructional Clinic for new clients, 9am - 10am. Overhead Squat and Mobility. Pre-requisite reading: pages 39-45 in the CrossFit Training Guide.

5.11.12

"Field Work" Friday! One word: PROWLER. WOD = Coaches Choice. Deal with it! *New clients: Instructional Clinic on Clean and Jerk progression.*

5.10.12

10-min AMRAP of Snatch/Push-Up Ladder: 3-2-1 Go! 1 Snatch, 5 Push-Ups, 2 Snatches, 5 Push-Ups, 3 Snatches, 5 Push-Ups, 4 Snatches, 5 Push-Ups.... continue adding one snatch rep to each round until time expires. Use 80% of 1-RM Snatch from 4.23.12 (Power/Squat or Split). Get some!!!

5.9.12

Interval "Mash-Up": Perform as many reps as possible of the following exercises during the given work interval. (No rest between intervals!) 4-min amrap Rope Climbs, 3-min amrap Wall Ball Shots, 2-min amrap Double Unders, 1-min amrap Box Jumps.

5.8.12

For time complete: Row 500-Meters, Run 150-Meters, 60 KBS @ 16k/24k, Run 300-Meters, 40 KBS @ 16k/24k, Run 300-Meters, 20 KBS 16k/24k, Run 150-Meters, Row 500-Meters.

5.7.12

For time complete: 10-9-8-7-6-5-4-3-2-1 rep rounds of burpees. *After even numbered rounds perform 20-yds of walking lunges. *After odd numbered rounds complete 10 pull ups.

5.6.12

OFF/Closed

5.5.12

Open Gym 8am - 10am.

5.4.12

TGIF! Bench Press Reps Testing: Men use 135#, 185# or 225#. Women use 45#, 75# or 95#. Two attempts to set max reps at chosen weight. Deadlift 3-RM, add 5-10# from 4.5.12.

5.3.12

3 RFT of 10 Handstand Push Ups*, 20 Pistols, 30 Push Ups*, 40 Sit Ups. *Every time you break up the reps of HSPU and PU you must run 100-Meters.

5.2.12

3-min Max Calorie Row, Rest 3-min, 3-min Max Rep Front Squat @ 115#/185#, Rest 3-min, 3-min Max Rep Muscle Ups. *C2 damper set @ #10 for all participants. *Front squats are taken out of the rack. If the barbell is dropped the set is over. *Sub for Muscle Up: A.) Strict Dead Hang Pull Ups, or B.) Static Chin Up Hold For Max Time.