2.22.15

CFFM WOD Sunday 2.22.15 - OFF/Closed. Good luck to our Barbell Club as they compete today in Melbourne at the R.A.W. United Support The Troops Open Powerlifting Meet! http://stronglife610.net/r-a-w-united-powerlifting-federat…/

2.21.15

CFFM WOD Saturday 2.21.15 - OFF/Closed. The gym is closed today because our people are competing at the Saint Valentine's Day Massacre Event hosted by CrossFit Hurt in Cape Coral. Come cheer on your fellow CrossFitters! Event info here https://www.facebook.com/pages/The-Saint-Valentines-Day-Massacre/1521192728163700

2.20.15 COMP PRACTICE WEEK

CFFM WOD Friday 2.20.15 - COMPETITION PRACTICE WEEK, Day #5.
*Refer to CFG Open WOD 14.3
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch
WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch
Score total reps.
**Post WOD Mobility!!!**
http://youtu.be/MQR7O66uZw4

2.19.15 COMP PRACTICE WEEK

CFFM WOD Thursday 2.19.15 - COMPETITION PRACTICE WEEK, Day #4.
*Refer to CFG Open WOD 11.4
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups
Score rounds and reps.
**Post WOD Mobiltity!!!**
http://youtu.be/9m1-jWLd8vI

2.18.15 COMP PRACTICE WEEK

CFFM WOD Wednesday 2.18.15 - COMPETITION PRACTICE WEEK, Day #3.
*Refer to CFG Open WOD 11.6, CFG Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Score total reps.
**Post WOD Mobility!!!**
http://youtu.be/_nlGXXQyxJ8

2.17.15 COMP PRACTICE WEEK

CFFM WOD Tuesday 2.17.15 - COMPETITION PRACTICE WEEK, Day #2.
Instrucor led dynamic warm-up, then...
Strength: Press 1 x AMAP @ 75%. Recalculate working max.*Refer to 1.6.15,1.28.15.
Conditioning: Complete as many rounds and reps as possible in 4 minutes of:
Kettlebell Swing, 12 reps
12 Hand Release Push-Ups
If 72 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 144 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 216 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
Score completed rounds and reps.
**Post WOD Mobility!!!**
http://youtu.be/kHtt49_Pljw

2.16.15 COMP PRACTICE WEEK

CFFM WOD Monday 2.16.15 - COMPETITION PRACTICE WEEK, DAY #1.
Instrucor led dynamic warm-up, then...
Strength: Back Squat 1 x AMAP @ 75%. Recalculate working max.*Refer to 1.5.15, 1.27.15.
Conditioning:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
20 x Double Unders
10 x Toes-2-Bar
From 3:00-6:00
2 rounds of:
25 x Double Unders
12 x Toes-2-Bar
From 6:00-9:00
2 rounds of:
30 x Double Unders
14 x Toes-2-Bar
Etc., following same pattern until you fail to complete both rounds. Score rounds and reps!
**Post WOD Mobility!!!**
http://youtu.be/SRzQYACti14

2.6.15

CFFM WOD Friday 2.6.15 TGIF!!!
Instructor led Dynamic Squat warm-up, then...
Teams of 3 will compete in the following events: 1.) Max Back Squat tonnage in 12-minutes, Two minute break then, 2.) Max Distance Rope Climb Ascents (in feet).
Post-WOD Mobility 
http://youtu.be/AD0uO7JGdZU

2.5.15

CFFM WOD Thursday 2.5.15
"Danny" 20-min AMRAP of 30 x Box Jump 24"/20", 20 x Push Press 115lbs/75lbs, 30 x Pull Ups.
http://youtu.be/4DklYEgBLh0

2.4.15

CFFM WOD Wednesday 2.4.15 Hump D-a-a-a-y-y-y!!!
Instructor led Dynamic Deadlift warm-up, then...
Strength: Deadlift 3 x 10+ @ 67.5% refer to 1.13.15.
Conditioning "EMOM x 10"
At the top of minutes 1, 3, 5, 7, 9 perform 12 x Slam Balls. At the top of minutes 2, 4, 6, 8, 10 perform 24 x Mountain Climbers (L + R = 1)
Finisher: Ring Dips x 100
http://youtu.be/P2r3yNnJq-0

2.3.15

CFFM WOD Tuesday 2.3.15
Instructor led Dynamic CNJ Warm Up, then...
Strength/Skill: Clean and Jerk 5x2+1 (Refer to 1.12.15)
Conditioning: Tabata Row (Calories for reps), rest 1-min, Tabata Burpees, rest 1-min, Tabata Lunges. *Score total reps.
Finisher: Pendlay Rows 3x10-12. Add 5lbs from last workout.
http://youtu.be/grxVHi5LpRo