Ryan C. working on his HSPU’s WOD 1st Bench Press 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd For time: 50 Ring Dips Run 400 meters 50 Pushups Run 400 meters 50 Handstand Pushups Run 400...

CROSSFIT GAMES OPEN WOD #2 John F. – Great Form!! Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24″) Women:  100lb Deadlift/ 20″ Box Jump Description /Standards Deadlift This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the...

WOD 1st Deadlift 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd 3 rounds for time of: 40 Double Unders 30 Power Cleans, 95lb/65lb 20 Pullups 10 Kettlebell Swings, 1.5/1 pood COMP TEAM…ACTIVE REST DAY..STRENGTH WORK.. Please join us on April 16th for the YMCA Strong Kids Campaign 5k road race.   Start is at the Greendale YMCA beginning at 8:30 am.  Register the day of the race....

WOD 1st Shoulder Press 3-3-3(or more) Set1=70% Set2=80% Set3=90% 2nd 5 rounds for a time of: 5 Press/shoulder to overhead (anyway 155lb/95lb) 10 Burpees Comp Team.. strength and MetCON.  (for weight go as heavy as you can without having to put the bar down during the 5 presses…scale up) then Strict Ring Dips- 3 x 10reps Strict Toe to Bars -3 x 10reps Do all...

Rest Day/Makeup Day/Skill Development Comp Team and Tough Mudder Team….complete 4-800m runs.  These runs will be completed on Adams St…  Run up….rest on the way down….Use a vest, sandbag etc….make it...

WOD KAREN 150 wallball shots for time men 20lb-11′ women 16lb-9′ COMP TEAM:  CF Games OPED WOD #1…… then 20 minutes after do the Daily...

WOD 1st Squat 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd Front Squat 5-5-5-5-5 Overhead Squat 3-3-3-3-3 Comp Team….daily WOD Saturday we will redo the OPEN WOD #1.  This will be during the regular gym...

Tough Mudder participants..Check out the new info on the  CFCM Running/Endurance Team page..training info! WOD 1st Bench Press 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd “Elizabeth” For time: 21-15-9 Ring Dips 135lb Squat Clean Comp Team: REST for...

Team WOD…. In teams of 2…. 1 mile run 200 hip-back ext. 300 Plate Situps 45/25 1 mile run First 3 teams to the GHD machines win. If GHD is taken do situps first.. Both athletes run together but only 1 can perform situps and bk/hip ext. at a time.  Clock stops once both athletes cross finish...

WOD 1st Deadlift 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd 3 rounds for time of: 30 Pullups 185lb Deadlift, 21reps COMP Team:  strength Wod… then 3rds for time of : 10 muscleups and 10...

WOD 1st Shoulder Press 5-5-5(or more) Set1=65% Set2=75% Set3=85% 2nd Push Press 3-3-3-3-3 Push Jerk 1-1-1-1-1 COMP TEAM: daily WOD Then…. 3 x 5 unbroken  HSPU 3 x 20 unbroken Toe to Bars 3 x 20 unbroken Box...

GYM IS CLOSED FOR NUTRITION SEMINAR AND PALEO CHALENGE Active Rest Day: run, walk, hike, bike etc…. Comp team:  mobility exercises & run an easy...

Crossfit Open WOD #1    10min AMRAP : 30 Doubleunders, 15 power snatches.  Daily WOD “Adam Brown” 2 rounds for time of: 295lb Deadlift, 24reps 24” Box Jump, 24reps Wall Balls, 20lb, 24reps 195lb Bench Press, 24reps 24” Box Jumps, 24reps Wall Ball, 20lb, 24reps 145lb Clean,...

Attention CFCM members.  For the Next 6 weeks we will be hosting the Crossfit Games Open Wods every Saturday from 11-1.  We will still be open with a daily wod from 9-11.  At 11:00 we will change over to the Crossfit Games WOD.  The gym will not be closed, however this will be the only WOD allowed.  We will be hosting other Crossfit affiliate members at this time as well.  During these WODs we will be in full competition setup.  All athletes will...

Ronnie running with his son. Start ’em young!! Get ready for CF Kids. WOD “Nicole” AMRAP in 20 min of: Run 400 meters Max rep pullups COMP TEAM: 100 DOUBLE UNDERS then 100 kettlebell swings (2pood/1.5)  welcome our new supply...