1.14.14

Terrible Tuesday! Strength: Bench Press 5 x 10 + @ 60%. Conditioning: Complete three rounds. Each round is 4-minutes long. Rest 1-minute between rounds. Rd #1 Run 300m, max rep burpees (score total burpees), Rd #2 Run 300m, max rep wall ball shots (score total wall balls), Rd #3 Run 300m, max rep burpees (score total burpees). Add up total reps for all three rounds. Thank you very much.

1.13.14

Strength: Power Clean 3, 3, 3, 3, 3. Work up to a 3-RM. Conditioning: 8-min AMRAP of 8 x Russian KBS Left, 6 x Front Squat Left, 4 x KB Push Jerk left, repeat on right side.  Extra Conditioning: 100m Sprint Repeats on the minute for 10 minutes @ 100%.

1.12.14

OFF/Closed

1.11.14

Open Gym 8am - 10am. Strength: Deadlift 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 + @ 85%.  Work on your goats!!!

1.10.14

Strength: Press 5 x 10 + @ 60%. Conditioning: Complete 3 rounds (not for time) of Row 400m, Prowler 100m.

1.9.14

Strength (Technique) 3-Position Power Snatch, Top > Down. Conditioning: 7-min AMRAP of T2B x 7 reps, OH Lunge x 14 reps (25#/45#).

1.8.14

WOD: 20-min AMRAP of Push Ups x 12 reps, KBS x 21 reps (16kilos/24kilos), Run 300m.

1.7.14

Strength: Back Squat 5 x 10 + @ 60%. Conditioning: 7-min AMRAP of Push Jerk x 7 reps (75/115), and 21 DU.

1.6.14

Strength (Technique) 3-Position Power Clean, Top > Down. Conditioning: 7-minute ascending ladder of Burpees and Pull Ups x 3's.  (3 Burpees, 3 Pull Ups, 6 Burpees, 6 Pull Ups, 9 Burpees, 9 Pull Ups, etc.) Score total reps completed in 7-minutes. Welcome back!

HOLIDAY HOURS - Please check our Facebook page for daily updates

12.19.13

CFFM Benchmark Week WOD #4
GRACE (Clean and Jerk) or ISABEL (Snatch) 30 reps for time @ 135#/95#. 10-min time cap.

12.18.13

CFFM Benchmark Week WOD #3
HELEN 3RFT Run 400m, 21 KBS @ 24k/16k, 12 Pull Ups. 15-min time cap.

12.17.13

CFFM Benchmark Week WOD #2
DIANE 21-15-9 Deadlift @ 225#/155#, HSPU. 12-min time cap.