9.1.14

CFFM WOD Monday 9.1.14 - 9am only
Hotshots 19
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

This is a partner wod, it will look like this: Rounds 1, 3 and 5 Partner A squats while B rests; B performs power cleans while A rests; A performs pull ups while B rests; both partners complete run together. Rounds 2, 4, and 6 Partner B squats while A rests; A performs power cleans while B rests; B performs pull ups while A rests; both partners complete run together.

Doors will open at 8:30am, the WOD starts at 9:00am so be ready! Afterwards we are firing up the grill and tapping a fresh keg of beer so bring a change of clothes and an appetite, stay a while and help us celebrate Labor Day the RIGHT way!

8.31.14

CFFM WOD Sunday 8.31.14 - OFF/Closed

8.30.14

CFFM WOD Saturday 8.30.14 - OFF/Closed

8.29.14

CFFM WOD Friday 8.29.14 TGIF!!!  Strength: Press 3 x 8+ @ 65%.  Conditioning: Row 1K TT. *Fastest times for Men/Women receive a t-shirt!  Extra Strength: Good Mornings 3 x 10-12

8.28.14

CFFM WOD Thursday 8.28.14. Strength: 5 rds, ascending weight: Hang Power Snatch + Overhead Squat + Hang Snatch. Conditioning: 10-min AMRAP: 10 Overhead Lunges (45/25), 5 Toes-2-Bar, 10 OH Lunges, 10 T2B, 10 OH Lunges, 15 T2B, 10 OH Lunges, 20 T2B ... continue adding 5 toes to bar to each round until time expires. Score total reps. Extra Conditioning: Death by 10-meters. http://youtu.be/xyJCmMW4bEo

8.27.14

CFFM WOD Wednesday 8.27.14. Hump D-a-a-a-y-y-y!!! MOB-WOD: Thoracic Spine, Upper Back, Neck, Scapula. Conditioning: 20min AMRAP of 30 x KBS @ 16k/24k, 30 x Push Ups, Run 300m
CORE: Russian Twists, collect a total of 50 reps (Left + Right = 1) http://youtu.be/V94UDjkJy5k

8.26.14

CFFM WOD Tuesday 8.26.14. Strength: Back Squat 3 x 8+ @ 65%. Conditioning: 3RFT within a 10-min cap: 15 x GTOH @ 95/65, 50 x DU. Extra Strength: Unilateral DB Bench Press 3 x 10-12. *GTOH = ground to overhead/anyway overhead, you may use a clean/jerk combo or snatch, the barbell must travel from the floor to full extension overhead on each rep. No drops!
http://youtu.be/Z-JPR2fokz0

8.25.14

CFFM WOD Monday 8.25.14 - New wave of training starts today!
Strength: 5 rds, ascending weight: Hang Power Clean + Hang Clean + Jerk. Conditioning: 10-min AMRAP: 10 Burpees, 5 Pull Ups, 10 Burpees, 10 Pull Ups, 10 Burpees, 15 Pull Ups, 10 Burpees, 20 Pull Ups ... continue adding 5 pull ups to each round until time expires.
CORE: Dead Bugs x 50 reps
http://youtu.be/I5xbsA71v1A

8.22.14

CFFM WOD Friday 8.22.14 TGIF!!! "The Filthy Fifty". 
50 reps each for time:
Box Jump 20"/24"
Jumping Pullups
KBS 16k/24k
Walking Lunge
KTE or Toes-2-Bar
Push Press 33/45
GHD Hypers
WBS 14/20
Burpees
Double Unders
http://youtu.be/ozhyom22d3c

8.21.14

CFFM WOD Thursday 8.21.14. “Elizabeth” 21-15-9 for time within a 12-min cap: Clean 135lbs/95lbs (power cleans are scaled), Ring Dips (scale to parallette dips or push ups) < refer to 10.31.13 >
http://youtu.be/rbJ3-bCjdZQ

8.20.14

CFFM WOD Wednesday 8.20.14. Hump D-a-a-a-y-y-y!!! “Moore” 20min AMRAP: 15-ft rope climb ascent, 1 rep (scale to beginner rope climb x 2 reps or supine ring rows x 10 reps), Run 400m, Max rep handstand push ups (scale to reverse wall walks x 3 reps). *Post rounds and number of HSPU completed for each round
http://www.crossfit.com/mt-archive2/007600.html

8.19.14

CFFM WOD Tuesday 8.19.14.  Two-4-Tuesday Partner WOD “Danny”  20min AMRAP: 30 Box Jumps 24”/20”, 20 Push Press @ 115lbs/75lbs, 30 Pull Ups.  < Teams of two will SPLIT the work on each round, that's 15 jumps (or steps), 10 presses, and 15 pull ups each. One person works while the other rests. > http://www.crossfit.com/mt-archive2/004626.html

8.18.14

CFFM WOD Monday 8.18.14. "The Bear"  One round = seven reps of the following sequence (unbroken): power clean, front squat, push press, back squat, push press. 
Option 1.) Work up to wax weight for one complete round.
Option 2.) Perform max reps at 135lbs (men) or 95lbs (women)
Option 3.) Perform Option 1 and Option 2, get some!!!
http://youtu.be/0WOP9J7QPwI

8.15.14

CFFM WOD Friday 8.15.14. TGIF!!! Strength: Press 1 x AMAP @ 75%. Conditioning: Cindy with a twist (refer to 8.14.12): 4-min amrap of 3 Pullups, 6 Pushups, 9 Squats; Rest 1-min; 6-min amrap of 4 Pullups, 8 Pushups, 12 Squats; Rest 1-min; 8-min amrap of 5 Pullups, 10 Pushups, 15 Squats.

8.14.14

CFFM WOD Thursday 8.14.14. Strength/Skill Practice (refer to 7.24.14): Flat footed snatch high pull + muscle snatch + snatch balance. 20-min to work on Oly Complex, start with empty bar, focus on proper position/speed, increase weight as form allows. *If you are unable to perform snatch balance then work on snatch push press + overhead squat. Conditioning: Tosh Ladder (not for time) complete 2rds of run 100m, 200m, 300m, 200m, 100m *rest/work 1:1. Thirsty Thursday, get some!!!

8.13.14

CFFM WOD Wednesday 8.13.14. Hump D-a-a-a-y-y-y!!! Strength: Deadlift 1 x AMAP @ 75%. Conditioning: For time within a 10min cap: 20 x KBS, 20 x Walking Lunge, 15 x KBS, 15 x Burpees, 10 x KBS, 10 x Walking Lunge, 15 x KBS, 15 x Burpees, 20 x KBS, 20 x Walking Lunge. Rx'd 16k/35k. Get some!!!

8.12.14

CFFM WOD Tuesday 8.12.14. Mobility: Trunk (Psoas, Low Back, Oblique). Two-4-Tuesday! Partner up for this 20-min AMRAP of: 1 Rd = 10 Push Press @ 95/65, 10 Box Jumps @ 24/20, 100-Meter Sprint. Partner one begins with 10 Push Presses, holding the last rep in the rack position then Partner two performs 10 Box Jumps. Partner one drops the bar and sprints the 100-Meters then partners switch roles and Partner two performs the next set of Push Presses to begin the next round. Guys use 95lbs, Girls use 65lbs, scale as needed. Step ups allowed for box jumps.

8.11.14

CFFM WOD Monday 8.11.14 - Strength: Bench Press 1 x AMAP @ 75%. Conditioning: 12-min AMRAP of 1 Round = 5 x Power Clean @ 135/95, 25 x DU, 5 x Front Squat @ 135/95, Run 200m. Get some!!!

8.9.14

CFFM WOD Saturday 8.9.14 Open Gym 8am - 10am

8.8.14

CFFM WOD Friday 8.8.14. TGIF!!!! Strength: Back Squat 1 x AMAP @ 75%. Conditioning: For time, Row 1000m, 100 Double Unders, Run 1-mile. Happy Friday peeps!!!

8.7.14

CFFM WOD Thursday 8.7.14. Olympic Lifting Skill Work: Fine tuning the Power Clean w/Clean Pull + Hang Clean High Pull + Hang Power Clean warm-up complex.  Conditioning: "DT" Complete five rounds for time within a 15-min cap of 12 x Deadlift, 9 x Hang Power Clean, 6 x Push Press. Rx'd = 155#/105#. Scale weights, reps and/or sets as needed. Here is Jason Khalipa, third fittest man on earth, performing "DT" http://youtu.be/Dv5jjeJ2DQM

8.6.14

CFFM WOD Wednesday 8.6.14. Hump D-a-a-a-y-y-y-y!!! Strength: Press 3 x 10+ @ 67.5%. Conditioning: "Running Cindy" 20-min AMRAP of 5 Pull Ups, 10 Push Ups, 15 Air Squats; with a 300m Run @ 5:00, 10:00 and 15:00 minutes. Score total rounds and reps. Refer to 6.3.13.

8.5.14

CFFM WOD Tuesday 8.5.14.  Mobitliy: Knee, Medial/Anterior Shin, Calf.  Conditioning: Two-4-Tuesday Partner WOD Fun! For time complete: 40 x KBS, 40 x Box Jumps, Run 200m, 30 x KBS, 30 x Box Jumps, Run 200m, 20 x KBS, 20 x Box Jumps, Run 200m, 10 x KBS, 10 x Box Jumps, Run 200m. Partners alternate work, each person completes all the reps. Rx'd = 24k/16k, 24"/20" (step ups allowed).

8.4.14

CFFM WOD Monday 8.4.14.  Strength: Deadlift 3 x 10+ @ 67.5%. Conditioning: 7-min AMRAP of 3 x Burpee, 10 x WBS, 6 x Burpee, 10 x WBS, 9 x Burpee, 10 x WBS, 12 x Burpee, 10 x WBS.... continue adding three burpees to each round until time expires. Score total reps. Rx'd = 20#/14#. Manic Monday!!!