Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! (Ends 1/31/10) Rest Day/Make up Day/Skill Development Finish all...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! (Ends 1/31/10) WOD Make up or Finish all Tests.  Monday we will have the “Helen” challenge as the...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! (Ends 1/31/10) Warmup 3rounds of: 10 Burpee box Jumps Samson Stretch Test Push: 15 Dips Pull: Rope Climb, 1 ascent WOD For time: 225 pound Deadlift, 15 reps 50 Pull-ups 225 pound Deadift, 12 reps 40 Pull-ups 225 pound Deadlift, 9 reps 30 Pull-ups 225 pound Deadlift, 6 reps 20 Pull-ups 225 pound Deadlift, 3 reps 10...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! (Ends 1/31/10) Warmup CrossFit Warmup Test Push: 30 Pushups WOD 21-18-15-12-9-6-3 75lb Power Snatch 1.5 Pood Kettlebell Swing Knees to Elbows Congratulations to Matt and Deanne on their recent...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup Row 1K Test Work Challenge: Run 1mile: 8min or less Push: Handstand Pushups: 5reps WOD 5rounds for time of: 185lb(115) Press, 5reps (overhead Press of your choice) 10 Burpees CFCM would like to welcome new members (from Left to Right): Shinya Amano, Laura Jette, Diedra Kittredge, Christian Rodriguez, Sarah Sheppard (crouching) and Liz...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Today will be a Skill Development Day.  We will be running class times as follow: 6am, 7am, 11am, 12pm, 4pm, 5pm, 6pm.  We will be going over the Squat and doing the Test of the Day, so if you are late, you will have to wait for the next class.  Warmup Jump Rope, 5min Skill Review Back Squat Test Hips: Back Squat 1xBW 24″ Box Jump, 30reps WOD 1st Squat...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup 3rnds of: 10 Pullups 10 Pushups 10 Air Squats 10 Knees to Elbows Test Pull: 10 Pullups WOD 1st Deadlift 5-5-5 2nd For time: 20″ Box Jump, 30reps 95lb Deadlift, 30reps 20″ Box Jump, 30reps 95lb Hang Squat Clean, 30reps 20″ Box Jump, 30reps 95lb Push Jerk,...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Rest Day/Makeup Day/Skill...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup CrossFit Warmup WOD For time: Row 500 meters Body weight Bench press, 30 reps Row 1000 meters Body weight Bench press, 20 reps Row 2000 meters Body weight Bench press, 10...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup As Needed for Contest Test Speed: 25 Double Unders, 1min time limit WOD “Annie” For time: 50-40-30-20-10 Double Unders Ab Mat...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup 3rounds of: 15 1pood KB swings 15 Pushups 15 Box Jumps Test Core: 15 Knees to Elbows 20 Second L-Sit WOD “Twins” Two rounds, of each couplet, for time of: 750 meter Row 20 Handstand Push-ups 115 pound Thruster, 20 reps 20 L-Pull-ups ***Complete two rounds of the first couplet and finish with two rounds of the second.  No rest time in between. ...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Attention Members!!!!  Change of plans….We will be open regular hours on Tuesday 1/19/10….However, there will be no morning class(6am to 8am only)  on Wednesday 1/20/10.  We apologize for the inconvenience.  National Grid will be doing work in the are and we will have no power and no heat during that time period.  Any complaints should be brought up...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Attention Members!!!!  Change of plans….We will be open regular hours on Tuesday 1/19/10….However, there will be no morning class(6am to 8am only)  on Wednesday 1/20/10.  We apologize for the inconvenience.  National Grid will be doing work in the are and we will have no power and no heat during that time period.  Any complaints should be brought up...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Attention Members!!!!  There will be no morning classes (6am to 8am) on Tuesday 1/19/10.  Warmup 3 rounds of: 10 Pullups 10 Pushups 10 Squats 10 Box Jumps Test Push: Bench Press 1xBW WOD 1st Bench 5-5-5 Weighted Pullups 5-5-5 *If you can’t do weighted pullups, then do strict pullups.  If you can’t get strict pullups, do 3rnds of (assisted as needed) max...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Attention Members!!!!  There will be no morning classes (6am to 8am) on Tuesday 1/19/10.  Rest Day/Make up Day/Skill...