12.1.14

CFFM WOD Monday 12.1.14
Strength: Back Squat 3 x 3+ @ 80%
Conditioning: 10min AMRAP of 5 x burpees, 7 x pull ups, 9 x air squats.
Extra Conditioning: Sprint 8 x 200m @ 90% Effort, Rest 2:1
http://youtu.be/pCeYOS2tZsg

11.30.14

CFFM WOD Sunday 11.30.14
OFF/Closed

11.29.14

CFFM WOD Saturday 11.29.14
Open Gym 8am - 10am

11.28.14

CFFM WOD Friday 11.28.14
Our annual post-Turkey Day tradition continues, The Filthy Fifty!!! WOD @ 9 a.m. only today.
For time complete 50 reps of each movement: Box Jumps, Jumping Pull Ups, Kettlebell Swings, Walking Lunges, Knees to elbows, Push Press, Back Extensions, Wall Ball Shots, Burpees, Double Unders.
http://youtu.be/29bhgOiNOqE

11.27.14

CFFM WOD Thursday 11.27.14
OFF/Closed
Have a great Thanksgiving everyone, we are closed today 

11.26.14

CFFM WOD Wednesday 11.26.14
Hump Day Fun! Partner AMRAP "USCG". 20-min AMRAP of 10 Power Cleans, 10 Burpees, 100-Meter Sprint. Partner one begins with 10 Power Cleans, holding the last rep in the rack position then Partner two performs 10 Burpees. Partner one drops the bar and sprints the 100-Meters then partners switch roles and Partner two performs the next set of Power Cleans to begin the next round. Guys use 135lbs, Girls use 95lbs, scale as needed.

11.25.14

CFFM WOD Tuesday 11.25.14
Partner "Diane" The CrossFit Benchmark Workout Diane is 21-15-9 rep rounds for time of 155lb/225lb Deadlift and Handstand Push Ups.
http://youtu.be/NEnxB3EF6cE

11.24.14

CFFM WOD Monday 11.24.14
Partner "Barbara" The CrossFit Benchmark Workout Barbara is Five rounds for time of 20 Pull Ups, 30 Push Ups, 40 Sit Ups, 50 Air Squats with a mandatory 3-minute rest between rounds.
http://youtu.be/beQn0K3ihT0

11.23.14

CFFM WOD Sunday 11.23.14
OFF/Closed

11.21.14

CFFM WOD Friday 11.21.14
TGIF Chipper!!! 
For time:
Row 500m
Run 300m
50 x WBS @ 14#/20#
35 x T2B
20 x Burpees
Run 300m
50 x Push Ups
Run 300m
20 x Burpees
35 x T2B
50 x WBS
Run 300m
*Congratulations, you have just completed the current wave of training, are you ready for a deload week? 
http://youtu.be/uKBy9XPBMME

11.20.14

CFFM WOD Thursday 11.20.14
Strength: Deadlift 1 x AMAP @ 85% *Recalculate working max
Conditioning: 7min AMRAP of 30 x DU, 10 x Burpees. (sub for dubs, box jump/steps)
Rxd Plus Version: 7min AMRAP of 40 x DU, 15 x Burpee Pull Up
Extra Strength: Dips x 50 reps, partition reps as needed
Extra Conditioning: Sprint 100m EMOTM x 10min @ 100%
http://youtu.be/jt61q6oGdHk

11.19.14

Partner Up for Hump Day FUN!!! 24min Clock. For the first 12-minutes partners alternate rounds of The Bear Complex @ 65lbs/95lbs. 1,2,3,4,5 ... continue adding one rep per round until time expires. **At minute 6:00 both partners run 300m. For the second 12-minutes partners alternate reps of pull ups. 1,2,3,4,5 ... continue adding one rep per round until time expires. **At minute 18:00 both partners run 300m. Score each AMRAP seperately for total reps.
http://youtu.be/8IQftORtxqk

11.18.14

CFFM WOD Tuesday 11.18.14
Strength: Bench Press 1 x AMAP @ 85%. Recalculate working max!
Conditioning: 21-15-9 for time of KBS @ 16k/24k, Weighted Lunges @ 16k/24k (holding KB to chest), Burpees.
CORE: Garhammer Raise x 25-50 Watch the Video!
http://youtu.be/dBURnGFp504

11.17.14

CFFM WOD Monday 11.17.14.
TBM "Throw Back Monday"
Strength: 3-RM Thruster. *Refer to 9.29.14. You have 15-min to establish your three-rep-max Thruster.
Conditioning: *Refer to 9.29.14. For time Row 1000m, Run 1-Mile.
Compare numbers, are you stronger? are you faster?
http://youtu.be/88jwDZtP35c

11.16.14

CFFM WOD Sunday 11.16.14  OFF/Closed

11.15.14

CFFM WOD Saturday 11.15.14 Open Gym 8am - 10am

11.14.14

CFFM WOD Friday 11.14.14
T-G-I-F Chipper!
For time complete
20 x TGUP (Turkish Get Up)
40 x Push Ups
60 x Mountain Climbers
Run 200m
15 x TGUP
30 x Push Ups
45 x Mountain Climbers
Run 300m
10 x TGUP
20 x Push Ups
30 x Mountain Climbers
Run 400m
Done!
"slowing down in the Turkish Get Up may give you necessary feedback to pattern movement better"
http://youtu.be/zK_kGMj1pOo

11.13.14

CFFM WOD Thursday 11.13.14
Strength: Press 1 x AMAP @ 85%
Conditioning: 7min ascending ladder x 3's of Deadlifts @ 225lbs/155lbs and Burpee over the bar (3/3, 6/6, 9/9, 12/12, etc) score total reps.
CORE: Dead bugs x 50, partition reps as needed.
Extra Strength: Dips x 50, partition reps as needed.
How to properly perform a Dead Bug from Power Athlete HQ:
http://youtu.be/S4MbswFZWq4

11.12.14

CFFM WOD Wednesday 11.12.14
"Wade"
Complete 5 rounds for time:
50 lbs One Arm Dumbbell Power Snatch – 11 reps
50 lbs One Arm Dumbbell Thrusters – 12 reps
Pull Ups w/ the 50 lbs Dumbbell – 11 reps
*Alternate hands as needed during the workout to complete the total reps.
(Scaling options are available!)

Wade’s Army is entering its third year in the fight against neuroblastoma. What started as a workout to honor a brave boy has evolved into an official 501c3 non-profit organization and a continued fight against this pediatric cancer.

Over $50K has been raised from 1200 donors to support a Phase I Clinical Trial with relapse/refractory neuroblastoma patients. Phase I trials are generally small center studies either not funded or underfunded by the government. Patients involved are children who have exhausted traditional therapies and are moving on in hopes of stability or remission.

Wade DeBruin and his family showed tremendous fight during Wade’s battle with neuroblastoma. We are asking for you to help us remember Wade and this fight by raising funds to support Wade’s Army in funding clinical trials and providing support for families in the fight against neuroblastoma.

Support the cause by making a donation to Wade's Army now, thank you!
https://www.classy.org/events/wades-army-2014/e30493

11.11.14

CFFM WOD Tuesday 11.11.14 Veteran's Day
"ARMISTICE" from our friends at WOD with Warriors.
9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minute rest and reflection followed by
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.
The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

11.10.14

CFFM WOD Monday 11.10.14
Strength: Back Squat 1 x AMAP @ 85%. Recalculate working max!
Conditioning: 7min AMRAP of 1 RD = 1 x Power Clean + 1 x Push Jerk, 2 x Power Clean + 1 x Push Jerk, 3 x Power Clean + 1 x Push Jerk. Rx'd weights 95lbs/135lbs.
Extra Conditioning: Tabata Row for calories (8rds)
Watch Chad Vaughn and Aja Barto complete "Grace" at 315lbs!
http://youtu.be/iEiy2szfbA4

11.9.14

CFFM WOD Sunday 11.9.14 OFF/Closed

11.8.14

CFFM WOD Saturday 11.8.14 Open Gym 8am-10am

11.7.14

CFFM WOD Friday 11.7.14 TGIF!!!
Strength: Deadlift 3 x 5+ @ 80%.
Conditioning: "ZAC" 15-minute clock: 50 DU, 15 T2B, 40 DU, 12 T2B, 30 DU, 9 T2B, 20 DU, 6 T2B, 10 DU, 3 T2B, max rep hand stand push ups with remaining time. Score time at completion of last T2B and total number of HSPU.
Extra Strength: Dips x 50, partition reps as needed.

11.6.14

CFFM WOD Thursday 11.6.14
Strength: 3-Position Power Clean 3 x 2 @ 90% of max weight from 10.16.14. One rep = (Power Position/Above Knee/Floor)
Conditioning: 7min Ascending Ladder of KBS @ 16k/24k, and Clapping Push Ups x 5's. (5,5,10,10,15,15,20,20...) continue adding five reps to each movement until time expires, score total reps.
Extra Conditioning: EMOTM x 10min sprint 100m AFAP
http://youtu.be/KjGvwQl8tis

11.5.14

CFFM WOD Wednesday 11.5.14 Hump D-a-a-a-y-y-y!!!
MOB-WOD: Anterior Shoulder/Downstream Arm (Pec/Anterior Deltoid/Tricep)
Partner Up! Teams of three will work to complete as many rounds and reps in 20-minutes of: Row 500m, 50 WBS @ 14lb/20lb, 50 Box Jumps @ 20"/24".
CORE: Plank holds
http://youtu.be/67QkUaJGYGc

11.14.14

CFFM WOD Tuesday 11.4.14.
Strength: Bench Press 3 x 5+ @ 80%.
Conditioning: For time complete 12 x GTOH/Anyway Overhead @ 95lbs/135lbs, Run 100m, 9 x GTOH @ 95lbs/135lbs, Run 200m, 6 x GTOH @ 95lbs/135lbs, Run 300m, 3 x GTOH @ 95lbs/135lbs.
Extra Strength: Step ups 3 x 10-12.
http://youtu.be/Z-JPR2fokz0

11.3.14

CFFM WOD Monday 11.3.14.
Strength: Front Squat 3 x 3 @ 90% of 3-RM, refer to 10.20.14.
Conditioning: AMRAP in 15min of 5 x HSPU, 10 x Burpees, 15 x Pull Ups.
CORE: Dead Bugs x 50, partition reps as needed.