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: 15 Burpees Samson Stretch WOD   For time: 50 Walking lunge steps, alternating steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 1.5Pood 30 Sit-ups 20 Hang squat cleans, 95lb 25 Back...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup CrossFit Warmup Test Hips: 1.5xBW Deadlift WOD 1st Deadlift 3-3-3 2nd Four rounds for time of: Run...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! As you may have noticed we have eliminated the Finish portion of the Daily workout and have added the Test portion.  A good idea would be to create your own finish by working on the Athletic Standards you need to improve on to pass your level.  Warmup 3rnds of: 10 Ring Dips 10 Squats 10 Box Jumps Samson Stretch Test Speed: 500 meter Row, 2min WOD 1st Squat...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup 3 rounds of: 20 Double Unders 15sec L-Sit Test Core 20 GHD Situps 30 Back Extensions WOD 1st Push Press 5-5-5-(15-20) **After you finish your 3 heavy sets of 5, finish off with a high rep set maxing out at 15 to 20 reps.  Record this weight and # of reps. 2nd Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up For weighted...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Today will be a Skill Day.  We will be going over and refreshing proper form for the Cleans.  We will be having scheduled class times today.  They will be as follows.  615am, 7am, 11am, 12pm, 4pm, 5pm, 6pm. Warmup  Row 1000meters or 45lb SDHP, 100reps Skill: Power Clean Test Power Clean: 3/4 x BW WOD For time: 10-9-8-7-6-5-4-3-2-1 155lb Power Clean Burpees 1.5...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Paleo Challenge Contestants…..Please Post weekly points on Paleo Challenge Site! We now have a Testimonial section to our website.  If you scroll down you should see it on the left hand side.  It is the link labeled “Testimonials”.  Please feel free to leave (serious) comments on your CFCM experiences. Today we will be starting our Fitness...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Starting this Monday we will be starting to incorporate fitness levels into our programming.  I will post more info on this tomorrow! Today is the end of the 1st week of the Paleo Challenge.  We have put up a score board above the bathrooms.  Add up your points for the week, so we can put them in.  Hope everyone is doing well. Rest Day/Make up Day/Skill...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup CrossFit Warmup WOD For time: Row 5000 meters Finish 45lb Overhead Squat,...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup As needed for contest WOD “CF Football Total” Power Clean 1 Rep Squat 1 Rep Bench 1 Rep Deadlift 1 Rep *Perform a single maximal effort for the lifts listed above.  *After warm-ups, 3 attempts are allowed. *Total must be done in the specified order. *Combine all 4 lifts to create CF Football...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup 75 Double Unders or attempts WOD “Cindy” AMRAP in 20mins of: 5 Pullups 10 Pushups 15 Squats Finish L-sit, 90sec Drop feet as needed.  Stop time when feet are dropped.  Continue when...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup Run 800 meters WOD Five rounds for time of: 30 Kettlebell Swings, 1.5 Pood 30 Burpees 30 Knees to Elbows Finish Run 800...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup 3rnds of: 10 Burpees 15 Double Unders or attempts WOD 1st For time: Row 1500meters 2nd “Elizabeth” For Time: 21-15-9 135lb Squat Clean Ring Dips ***Rx’d only if Row is completed first! Finish 100 Ab Mat Sit...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Warmup CrossFit Warmup WOD “Danny” Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups Finish Push: 5 Handstand...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Paleo Challenge begins!!!…..Meeting at 10am at Gym. Rest Day/Makeup Day/Skill...

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! Paleo Challenge starts Sunday!!! Meeting at 10am at Gym!!! Warmup Row 1k WOD 1st Power Clean 3-3-3 2nd For time: 21-15-9 Squat Snatch, 95lbs Pullups Finish Speed: Run 800 meters, all out effort.  Record...