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Attention Members!!! The gym will be closed Memorial Day 5/31. Rest Day/Make up Day/Skill...

Attention Members!!!  The gym will be closed on Memorial Day (Monday 5/31).  Warmup As needed WOD The WPD SWAT PT Test.  Otherwise known as the “Reando Standards” The events will be announced tomorrow.  The test will start at 11am.  It takes approximately 45min.  This test will be open to CFCM members only. ...

Warmup Jump Rope for 5min WOD 1st Squat 5-5-5 Set1=40% Set2=50% Set3=60% 2nd “Fran” For time: 21-15-9 95/65lb...

Warmup CrossFit Warmup WOD 1st Bench Press 5-5-5 Set1=40% Set2=50% Set3=60% 2nd For Time: Run...

Warmup As Needed for team WOD Team WOD In teams of 2: For time: 100 Walking lunge steps 50 Pull-ups 100 Box jumps, 20 inch box 50 Double-unders 50 Ring dips 50 Knees to elbows 80 Kettlebell swings, 1.5 pood 80 Sit-ups 40 Hang squat cleans, 95lb/65lb 50 Good Mornings, 45lb/35lb 60 Wall ball shots, 20 pound ball 6 Rope climb ascents Only on athlete may work at a time.  Athletes must complete all the reps of each exercise before moving onto the...

Warmup 4rounds of: Row 250 Rest 30sec WOD 1st Deadlift 5-5-5 set1=40% set2=50% set3=60% WOD AMRAP in 20min of: Run 200meters 21 Sumo Deadlift Highpulls, 95lb/65lb 21...

Warmup 2 rounds of: Run 800meters Rest 90sec WOD Week 4 of the 531 Program.  This week is the last week of the program cycle.  It is a deloading week.  The weights will be light for the week, but fear not, they will increase next week. 1st Shoulder Press 5-5-5 Set1=40% Set2=50% Set3=60% 2nd For time: 185lb/135lb Shoulder to Overhead, 20 Reps 50 Burpees (Compare time to last Monday...

Rest Day/Make up Day/Skill...

Warmup CrossFit Warmup WOD “Jerry” For time: Run 1 mile Row 2K Run 1...

Warmup 3rounds of: Run 400meters Rest 1min WOD 1st Squat 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd For time: 25 Squats 25 Push-ups 25 Pull-ups 25 Sit-ups 50 Squats 50 Push-ups 50 Pull-ups 50 Sit-ups 75 Squats 75 Push-ups 75 Pull-ups 75...

Warmup CrossFit Warmup WOD 1st Bench Press 5-3-1(or more) Set1=75% Set2=85% Set3=95% 2nd For Time: 21-18-15-12-9-6-3 95lb Power Clean Ring Dips Knees to...

Warmup As needed for team WOD Team WOD In teams of 2 For time: Row 2000 meters 42 Thrusters, 95lb/65lb 42 Pullups Row 1500 meters 30 Thrusters, 95lb/65lb 30 Pullups Row 1000 meters 18 Thrusters, 95lb/65lb 18 Pullups Only one athlete may work at a time.  The athlete that is not working may complete burpees during their rest time.  For every burpee that is completed, 1 second will be subtracted from their teams final time. ...

Warmup Run 1mile WOD 1st Deadlift 5-3-1(ormore) Set1=75% Set2=85% Set3=95% 2nd “Annie” For time: 50-40-30-20-10 Double Unders Ab Mat...

Warmup Row 1k WOD Week 3 of the 531 strength program 1st Shoulder Press 5-3-1(or more) Set 1=75% Set 2=85% Set 3=95% 2nd “Freddy’s Revenge” 5 rounds for time of: 185lb Shoulder to Overhead Anyway, 5 reps Burpees, 10 reps We are currently having a new T-shirt design contest.  We have all the entries on the wall in the gym.  Please vote on the one you like the best.  Thank you to all who submitted their...