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