New Year’s  Gym Hours New Year’s Eve 12/31/09: 6am to 8am, 11am to 1pm New Year’s Day 1/1/10: Gym Closed Warmup 30 Pushups 30 Back Ext 30 Situps 30 Air Squats 30 Box Jumps WOD For Time: Squat 100reps Bench 100reps Deadlift 100reps Rx’d male: 135lb/Rx’d female:95lbs Use as many sets as needed to complete the 100 reps.  Complete all 100reps of each exercise before moving onto the nex exercise. Finish 15 Handstand Pushups or 2...

New Year’s  Gym Hours New Year’s Eve 12/31/09: 6am to 8am, 11am to 1pm New Year’s Day 1/1/10: Gym Closed Warmup CrossFit Warmup WOD “Fight Gone Bad” (reps) 3 Rounds for time of: Wall-ball, 20lb ball, 20reps Sumo deadlift high-pull, 75lbs, 20reps Box Jump, 20″ box, 20reps Push-press, 75lbs, 20reps Row, 20calories 1min rest Finish 30 Kettlbell Swings,...

Warmup Row 1K WOD 1st Bench 5-5-5 2nd 3 Rounds for time of: 21 Pullups 21 Ring Dips 50 Squats Finish 90 second L-Sit ***Score yourself by the amount of times you have to lower your feet.  The less the...

Warmup Jump Rope for 5min WOD “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Finish 3rounds of: 5 Pistols, each...

Rest Day/Make up Day/Skill...

Warmup 50 Double Unders WOD Squat 3-30-2-20-1-10 Press 3-30-2-20-1-10 Deadlift 3-30-2-20-1-10 ***The reps in sets should be unbroken.  EX. to get 30 reps we are not doing 3 sets of 10. Finish 3 rounds of: 30 Hip...

GYM CLOSED!!!! MERRY...

***Attention Members*** Our Christmas Holiday hours will be as follows: Christmas Eve-6:15am to 8am, 11am to 1pm Christmas- Gym Closed Happy Holidays!! Warmup CrossFit Warmup WOD “12 Days of Christmas” 12 Air Squats 11 Situps 10 Wall Balls, 20lb 9 KB Swings, 1.5pood 8 Burpees 7 Box Jumps, 24″ 6 Deadlifts, 95lb 5 Hang Power Cleans, 95lb 4 Thrusters, 95lb 3 Lunges, 95lb 2 Front Squats 1 1000meter row ***You must start over after the...

***Attention Members*** Our Christmas Holiday hours will be as follows: Christmas Eve-6:15am to 8am, 11am to 1pm Christmas- Gym Closed Happy Holidays!! Warmup Row 1K WOD “DT” For Time: 5rounds of: 155lb Deadlift, 12reps 155lb Hang Power Clean, 9reps 155lb Push Jerk, 6reps Finish 50 GHD Situps (Picture taken from CrossFit...

***Attention Members*** Our Christmas Holiday hours will be as follows: Christmas Eve-6:15am to 8am, 11am to 1pm Christmas- Gym Closed Happy Holidays!! Warmup 3rounds of: 10 back ext 10 medball cleans 10 double unders samson stretch WOD “Angie” For Time: 100 Pullups 100 Pushups 100 Situps 100 Squats Finish Overhead Squat...

***Attention Members*** Our Christmas Holiday hours will be as follows: Christmas Eve-6:15am to 8am, 11am to 1pm Christmas- Gym Closed Happy Holidays!! Warmup 3rounds of: 10 Pullups 10 Pushups 10 Box Jumps 10 Squats 10 Second L-Sit WOD For time: Row 1K 5rounds of: 21 SDHP, 95lbs 15 Burpees 9 Thrusters, 95lbs Finish For time: 50 Ring Push...

Rest Day/Make up Day/Skill Development ***The gym will still be open...

Warmup CrossFit Warmup WOD 1st Deadlift 5-5-5 2nd Three rounds for time of: Row 500 meters 21 Burpees Run 400meters Finish 30 Hang Snatches (full Squat),...

***Christmas Party Tonight!!!  At the Jewel Box on Green St. (The old Block 5).  7:30pm to ?*** Warmup As Needed WOD “Tommy V” For time: 115lb Thruster, 21reps 15ft. Rope Climb, 12ascents 115lb Thruster, 15reps 15ft. Rope Climb, 9ascents 115lb Thruster, 9reps 15ft. Rope Climb, 6ascents Dave is leaving!!!  Dave S. is leaving the CFCM family as he moves on to bigger and better things.  We will all miss him, as his hard work and...

Warmup Jump Rope, 5min WOD AMRAP in 20min of: 15 Box Jumps, 20″ 12 SDHP, 75lb 9 Ring Dips Finish 3 rounds of: max rep toes to bar or 50 Knees to Elbows On January 2nd we will be starting our CFCM Paleo Challenge.  Check out the link for more details. ...