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!!!

9.12.13

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!  Get some, Thirsty Thursday, peace out.

9.11.13

In observance of Patriot's Day we are hosting two WOD's.  The first WOD is from our friends at WOD For Warriors "Operation Vigilance" 2730-feet of rope climbs.  The second WOD is from our friends at CrossFit Football "Never Forget" 3 rounds of 9 x Power Cleans @ 225#, 11 HSPU, 100m Sprint.  We'll work together as a team to complete the work, scaling options are available.

9.10.13

For time complete: Run 300m, (3 rounds of: Standing Broad Jump x 8 reps and 20 x KBS); Run 300m, (3 rounds of: Handstand Push Ups x 10 reps and 20 x Jump Squats); Run 300m, (3 rounds of: Standing Broad Jump x 8 reps and 20 x KBS); Run 300m.

9.9.13

Strength: Deadlift (Refer to 8.21.13) 3 x 5 + at 90% of 5-RM. Conditioning: For time (within a 10-minute time cap) complete 75 Shoulder-2-Overhead/Anyway Overhead @ 75#/115#. *Every time you break from the bar sprint 100m.

9.6.13

TGIF! Strength: You have 20-minutes to work up to your heaviest 3-RM Overhead Squat (no racks) Refer to 8.19.13. Conditioning: Complete five (5) 90-second rounds, back-to-back, of AMRAP: Power Clean, Lunge Left, Lunge Right, Push Press @ 65#/95#. Your buy-in at the start of each round is ten (10) SDLHP. Get some!!!

9.5.13

Strength: Press (Refer to 8.16.13) 10, 10, 10+ at 70% of 1-RM. Conditioning: Partner Up! Two people work to complete the following 4-minutes AMRAP of Wall Ball Shots, Rest 1-minute; 4-minutes AMRAP of 200m Sprints, Rest 1-minute; 4-minutes AMRAP of Burpee Box Jumps. Partners may partition reps any way they want, and work together to complete as many reps as possible at each station.

9.4.13

Hump D-a-a-a-a-y-y-y-y-y!!! Complete the following within a 40-minute time cap: Run 300m, 5 rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats), Run 300m, "Annie" 50-40-30-20-10 rep rounds of Double Unders and Sit Ups, Run 300m, 5 rounds of "Cindy" (5 pull ups, 10 push ups, 15 air squats), Run 300m.

9.3.13

Strength: Power Snatch (Refer to 8.14.13) 5 x 3 @ 80% + 2-5lbs. Conditioning: 7-min AMRAP of 5 Thrusters @ 65#/95#, 5 Burpees Over The Bar, 5 Thrusters @ 65#/95#, Sprint 100m. Welcome back from the long weekend!