WOD 1st Bench Press 3-3-3(or more) Set 1: 70% Set 2: 80% Set 3: 90% 2nd For time: 50 Ring Dips Run 400meters 50 Pushups Run 400meters 50 HSPUs Run...

Team WOD In Teams of 2: 4 Rounds for time of: Adams St. Hill Run 135# Hack Squat, 30reps 95# Overhead Squat, 30reps Only one athlete can work at a time. Reps are shown as Team totals. Athletes will complete the hill run...

WOD 1st Deadlift 3-3-3(or more) Set 1: 70% Set 2: 80% Set 3: 90% 2nd 10 Rounds for time of: 15 Deadlifts 135/95lb 15...

WOD 1st Shoulder Press 3-3-3(or more) Set 1: 70% Set 2: 80% Set 3: 90% 2nd Push Press 5-5-5-5-5 Behind the Neck Jerk 3-3-3-3-3 CIVILIAN MILITARY COMBINE Over the weekend Nate Reando, Brian Piskator, Josh Bennett, and Ryan Carbone travelled down to PA to compete in the Civilian Military Combine.  This event combined aspects of the Tough Mudder (rediculously big hills) with aspects of CrossFit to make for a very exhausting event.  All the...

Rest Day/Makeup Day/Skill...

Contest WOD “Isabel” For time: 135# Snatch, 30reps CFCM WOULD LIKE TO CONGRATULATE TWO OF OUR MEMBERS JEN SHEA AND JASON MATTHEW.  JEN AND JASON HAVE BEEN DATING FOR FOUR YEARS AND TOMORROW THESE TWO CROSSFITTERS WILL BE TYING THE KNOT.  WE WISH YOU A HAPPY MARRIAGE AND REMEMBER…THE COUPLE THAT DOES BURPEES TOGETHER STAYS TOGETHER. ...

WOD 1st Front Squat 5-5-5(or more) Set 1: 65% Set 2: 75% Set 3: 85% 2nd For time: 21-15-9 Squat Clean, 135# 400meter Run HELP TIM RAISE MONEY FOR TEAM X-TREME On October 30th Tim Segur will travel to Washington D.C. and run the Marine Corps Marathon (26.2 miles) in a GAS MASK.  He is trying to raise $4000 for Team X-T.R.E.M.E which is a non-profit organization that provides services to Wounded Warriors from Iraq and Afghanistan.  As a former Marine...

WOD 1st Bench Press 5-5-5(or more) set 1: 65% set 2: 75% set 3: 85% 2nd AMRAP in 15min of: 5 Ring Dips 7 Diamond Pushups 9 Bent over Rows, 135# Bent Over Barbell Row We don’t do a lot of bent over barbell rows so this video gives you some good technique points to focus on.  This way you have a good idea of what the exercise is before you come into the...

Team WOD In Teams of 2: 4 Rounds of: 40 Sandbag Ground to Overhead 30 Wall Balls, 30# 20 45# Overhead Stepups, 20” Box 10 Sandbag Box Jumps 20″ Box 200meter Sprint Only one athlete can work at at time, exept the sprint. Reps are shown as Team totals. All Reps must be completed before moving onto the next exercise. Althletes must complete the sprint together. CONGRATULATIONS JAYDE!! Last week before the team workout Jayde said that she...

WOD 1st Shoulder Press 5-5-5(or more) Deadlift 5-5-5 (or more) 2nd 3 Rounds of: 40 Double Unders 30 Box Jumps, 24” 20 Kettlebell Swings, 1.5Pood “PUT ON YOUR GAME FACE…..IT’S CONTEST TIME!!!!” THE WENDLER 5-3-1 CONTEST BEGINS TODAY! The Rules: $10 Entry Fee (Cash Only) You may only participate if you have entered your scores for your 1RM from ALL FOUR LIFTS last week. The contest will Start today and end Dec 4th.  The...

CHANGE OF PLANS!!! RYAN MARTIN HAS BEEN GRACIOUS ENOUGH TO OPEN THE GYM TODAY. THE GYM WILL BE OPEN FROM 9-10:30AM.  THE WOD WILL BE DIFFICULT BUT ABLE TO BE SCALED. ...

Rest Day/Makeup Day/Skill...

CONTEST WOD “Daniel” 50 Pullups 400meter Run 95# Thruster, 21reps 800meter Run 95# Thruster, 21reps 400meter Run 50 Pullups Dave Rojas resting after his WOD REMINDERS Sunday we are having the GORUCK GAMES starting at 10am.  The event should last about two hours.  There is still time to sign up at the front desk. Monday we will be CLOSED in observance of Labor Day.  The next on-ramp program will begin on Tue Sept...

WOD 1st: Deadlift – 1 Rep Max 2nd: 5 Rounds for time of: 185# Deadlift, 15 Reps 15 Toes to Bar Last weekend a group of crazy CFCM members participated in the Spartan Race.  They packed up their GoRuck Packs with 20+ pounds of bricks and then threw on their Teenage Mutnat Ninja Turtles outfits (no Again Faster does not sell these) and then attacked the course.  Who said hard training couldn’t be fun at the same time?  Great job guys and...

WOD 1st:  Bench Press – 1 Rep Max 2nd: For time: Row 1000meters 21 Squat Snatches, 95# 21 Plate Situps, 45# Row 750meters 15 Squat Snatches, 95# 15 Plate Situps, 45# Row 500meters 9 Squat Snatches, 95# 9 Plate Situps, 45# “FULL DEPTH!!” Recently we have noticed a trend in squat depth and there is a good amount of people who are forgetting what proper depth is on a squat.  So we would like to take a minute and refresh...