1.8.12

=====CLOSED/OFF=====

1.7.12

=====Open Gym Hours 8am - 10am. Make up a wod you missed earlier in the week!=====

1.6.12

"Cindy" 20-min AMRAP of: 5 Pull Ups, 10 Push Ups, 15 Air Squats. ===== Post WOD Stretch/Mobility

1.5.12

*Recovery/Mobility/Skill* Warm-up then 1.) Mobility Circuit x 20-min, 2.) Practice Gymnastics Skill Set x 20-min from Gymnastics WOD http://www.gymnaticswod.com

1.4.12

3 RFT of: Sprint Full Gasser, 21 KBS @ 24k/16k, 12 Burpees. ===== Accessory Strength Work, Upper Body =====

1.3.12

AMRAP in 10-minutes of: Push Press @ 135#/95# x 7 reps, Push Ups x 7 reps, Box Jumps @ 20" x 7 reps [from CrossFit Football]: ===== Accessory Strength Work, Lower Body =====

1.2.12

"Jerry" For time: Run 1-Mile, Row 2K, Run 1-Mile. In honor of Sgt Major Jerry Dwayne Patton, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. (CF HQ May 9th, 2010)

WE ARE CLOSED FOR THE HOLIDAY

===== CFFM IS CLOSED FROM SATURDAY, DECEMBER 24 - SUNDAY, JANUARY 1, 2012. WE REOPEN FOR THE START OF THE NEW QUARTER OF TRAINING ON MONDAY, JANUARY 2, 2012. SEE YOU THEN, HAVE FUN AND BE SAFE!! =====

12.23.11 - Benchmark Week WOD #5

===== Nasty Girls ===== 3 RFT of 50 x air squats, 7 x muscle ups, 10 x hang power cleans @ 95#. (Nasty Boys use 135#) Sub pull ups and dips or push ups at 3:1 for muscle ups. TGIF!!!

12.22.11 - Benchmark Week WOD #4

===== Grace or Isabel ===== For time complete 30 Clean N Jerks or 30 Snatches with 135#/95#

12.21.11 - Benchmark Week WOD #3:

===== HELEN ===== 3 RFT of Run 400-Meters, 21 x KBS @ 16k/24k, 12 x Pull Ups. Get some!!!

12.20.11 - Benchmark Week WOD #2

===== DIANE ===== For time: 21-15-9 of Deadlifts @ 225#/155# and Handstand Push Ups. Try for single digits again. Scale accordingly! (Weights and movements)

12.19.11 - Benchmark Week WOD #1

===== FRAN =====
For time: 21-15-9 : Thrusters @ 95#/65#, and Pull Ups ... single digits peeps!! Get after it!!!