7.1.14

CFFM WOD Tuesday 7.1.14.
STRENGTH: Back Squat 1 x AMAP @ 90%
Extra Strength: Uni-DB Bench, 3 x 10-15
CONDITIONING - Complete five (5) rounds, each round consists of 1-min max rep DU's, 1-min max rep Burpees, 1-min rest.

6.30.14

CFFM WOD Monday 6.30.14. 
STRENGTH: Complete five rounds of the following complex: Hang Power Clean + Front Squat + Hang Clean + Jerk. Increase weight on each round. Refer to 6.2.14.
CONDITIONING - "GRACE" 30 Clean and Jerks for time within a 10-min cap. Women use 95lbs, Men use 135lbs.
Extra Conditioning: Row 3 x 400m AFAP, rest as needed for full recovery

6.29.14

CFFM WOD 6.29.14 OFF/Closed. Get outside and enjoy some active recovery! Run, bike, or swim (not for time) break a sweat and get some Vitamin D therapy.

6.28.14

CFFM WOD 6.28.14 Saturday - Open Gym 8am - 10am

6.27.14

CFFM WOD 6.27.14 Friday TGIF!!!
Strength: Deadlift 3x3+ @ 82.5%. Extra Strength: Uni-DB Press, 3 x 10-15. Conditioning: Run a 5K for time.

6.26.14

CFFM WOD 6.26.14 Thursday
Strength: Hang Snatch 3-RM. Conditioning - 8min AMRAP: 5 Snatch 55#/75#, 10 Burpees, 10 Snatch 55#/75#, 10 Burpees, 15 Snatch 55#/75#, 10 Burpees, 20 Snatch 55#/75#, 10 Burpees... continue set/rep scheme as long as possible.

6.25.14

CFFM WOD 6.25.14 Wednesday Hump D-a-a-a-y-y-y!!!
MOB-WOD: Anterior High Chain (Quadriceps/Hip Flexors). Conditioning: Partner Helen WOD: Complete three rounds of Run 400m, 21 x KBS @ 16k/24k, 12 x Pull Ups. One partner works while the other rests, both partners complete ALL the work.

6.24.14

CFFM WOD 6.24.14 Tuesday
Strength: Bench Press 3x3+ @ 82.5%. Extra Strength: Bulgarian Split Squat, 3 x 10-15. Conditioning: 8min AMRAP: 5 WBS 14#/20#, 20 DU, 10 WBS 14#/20#, 20 DU, 15 WBS 14#/20#, 20 DU, 20 WBS 14#/20#, 20 DU... continue set/rep scheme as long as possible.

6.23.14

CFFM WOD 6.23.14 Monday
Strength: Hang Clean 3-RM. Conditioning - For time within a 15-min cap complete 21-15-9-15-21 rep rounds of Toes-2-Bar, Push Ups, Air Squats.

6.19.14

CFFM WOD 6.19.14. WOD #1 (Strength) Isabel 30 Snatches for time (any style) @ 95lbs/135lbs within a 10-min cap. WOD #2 (Met-Con) 7-min AMRAP of *100 DU buy-in, then max rounds of Cindy (5 pullups, 10 pushups, 15 squats).

6.18.14

CFFM WOD 6.18.14. Mobility-WOD: Posterior High Chain. Conditioning: Partner Up! 5 rounds for time of: 50m suitcase carry 16k/24k, 50m waiters carry 16k/24k, 10 Wall Ball Sprawl 14#/20#, 300M Run. Alternate work, one works while the other rests, except on run, both partners must complete all work. Happy Hump D-a-a-a-y-y-y!!!

6.17.14

CFFM WOD 6.17.14. Strength: Back Squat 3x3+ @ 82.5%. Extra Strength: Uni-DB Bench, 3 x 10-15 AHAP. Conditioning: *Reference 1.21.14: Complete Five 90-sec rounds, 15 SDLHP buy in (55/75) max rep burpee over the bar. Score total burpees.

6.16.14

CFFM WOD 6.16.14. WOD #1 (Stength) CrossFit Games Open WOD 11.3: Complete as many rounds and reps as possible in 5-minutes of Clean (165lbs/110lbs), and Jerk (165lbs/110lbs). WOD #2 (Met-Con) *Reference 1.20.14: Row 1k TT.

6.14.14

CFFM WOD Saturday 6.14.14 Open Gym 8a - 10a

TGIF 6.13.14

CFFM WOD Friday 6.13.14 Friday the 13th, really? Lets Deadlift! Strength: Deadlift 5x3+ @ 75%. Conditioning "Tabata Cindy" Complete 8 rds of Tabata Pull Ups, rest 1-min, 8 rds of Tabata Push Ups, rest 1-min, 8 rds of Tabata Air Squats. *Score lowest round of each movement. Extra Strength: Uni-DB Press, 3 x 10-15.

6.12.14

CFFM WOD Thursday 6.12.14. Strength: Power Snatch Touch-and-go 3-RM. Conditioning: For time within 7-min cap: 15 x Snatch High Pull, Run 300m, 10 x Snatch High Pull, Run 200m, 5 x Snatch High Pull, Run 100m. Use 100% of 3-RM Touch-and-go Power Snatch.

6.11.14

CFFM WOD Wednesday 6.11.14 Hump D-a-a-a-y-y-y!!! MOB-WOD: Posterior Shoulder/Lats. Conditioning: Teams of 3 complete the following for time: 1200m Relay, 100 Box Jumps @ 20"/24", 100 KBS @ 16k/24k, 100 KTE, 1200m Relay.

6.10.14

CFFM WOD Tuesday 6.10.14. Strength: Bench Press 5x3+ @ 75%. Conditioning: 3 RFT of 50 x DU, 20 x Burpees. Extra Strength: Bulgarian Split Squat, 3 x 10-15

6.9.14

CFFM WOD Monday 6.9.14. Strength: Power Clean Touch-and-go 3-RM. Conditioning: *Refer to 1.24.14: 7-min AMRAP of 9 x Power Clean, 6 x Front Squat, 3 x Push Jerk @ 75#/115#. Extra Conditioning: Row 3 x 500m AFAP, Rest/Work 2:1

6.7.14

CFFM WOD 6.7.14 - Gym closed, we are at the beach 

6.6.14

CFFM WOD 6.6.14. TGIF!!! Strength: Press 5x3+ @ 75%. Extra Strength: Single Leg DL w/KB/DB, 3 x 10-15. Conditioning: "Short Tosh" complete five rounds of Run 100m, rest :20 sec, Run 200m, rest :40 sec, Run 300m, rest :60 sec. *Don't forget tomorrow the gym is closed and we are heading to the beach for our first beach wod of 2014! https://www.facebook.com/events/1421543784777279/

6.5.14

CFFM WOD 6.5.14. Strength: Complete five rounds of the following complex: Hang Power Snatch + OHS + Hang Snatch + OHS. Increase weight on each round. Conditioning: 7-min ascending ladder of Push Ups/Overhead Lunges @ 25lbs/45lbs x 2's.

6.4.14

CFFM WOD 6.4.14. Hump D-a-a-a-y-y-y!!! MOB-WOD - Pec/Anterior Shoulder. Conditioning: Partner Up! 20-min AMRAP of Run 400m, 20 x Power Clean @ 95lbs/135lbs, 10 x T2B. *Partners split the work 50/50 on each round, one works while the other rests.

6.3.14

CFFM WOD 6.3.14. Strength: Back Squat 5x3+ @ 75%. Extra Strength: Uni-DB Bench, 3 x 10-15. Conditioning: 8-min AMRAP (each rd is 1-min) of Max Rep KBS @ 16k/24k for rds 1,3,5 & 7; Max Rep DU's for rds 2,4,6 & 8. *Score lowest rounds.

6.2.14

CFFM WOD 6.2.14. The start of a new wave of training! Strength: Complete five rounds of the following complex: Hang Power Clean + Front Squat + Hang Clean + Jerk. Increase weight on each round. Conditioning: 7-min ascending ladder of Burpees/Pull Ups x 3's. *Refer to 1.6.14