WOD 1st Wendler De-load Week Shoulder Press 5-5-5 Set 1: 40% Set 2: 50% Set 3: 60% 2nd For time: 50 Pull-ups 10 Burpees 40 Pull-ups 20 Burpees 30 Pull-ups 30 Burpees 20 Pull-ups 40 Burpees 10 Pull-ups 50 Burpees $2,555.00 Raised!!! CFCM would like to thank all the participants who came out to the Barbells for Boobs Throwdown.  It was a great turnout for a great cause.  We saw some great costumes and had a great time.  If you have any pictures that...

BARBELLS FOR BOOBS THROWDOWN SCHEDULE 1000-1030 Registration and WOD Explanation 1030-1140 WOD 1 – Heats will start every ten minutes 11:40-12:00 Break – Setup for WOD 2 12:00- 13:00 WOD 2 – Heats run every ten minutes. 13:00-13:30 WOD 3 – WOD 3 will begin three minutes after your heat finishes WOD 2 13:30-??? – PARTY!! Help us send off this gym in true CFCM fashion. BYOB. We will provide food. TEAMS FIRST ...

Contest WOD “Mr. Joshua” 5 Rounds for time of: 400 meter run 30 GHD Situps 250lb Deadlift, 15reps “IF IT AIN’T RAININ’… WE AIN’T TRAININ'” COMPETITION TEAM: REST...

REMEMBER TODAY IS THE LAST DAY TO SIGN-UP FOR THE BARBELLS FOR BOOBS THROWDOWN. REGISTRATION CLOSES AT 8PM TONIGHT!! WOD 1st Squat 5-3-1 Set 1: 75% Set 2: 85% Set 3: 95% 2nd 5 Rounds for time of: 135lb Overhead Squat, 5reps 10 Toes to Bar 95lb Hang Squat Clean, 15reps 20 Double Unders “Pat Frizelle working off all those bear claws his wife says he’s been eating” COMPETITION TEAM: Warm-up 3 Rounds 10 GHD 10 Pullups 10 SDHP w/ KB...

WOD 1st Bench Press 5-3-1 Set 1: 75% Set 2: 85% Set 3: 95% 2nd For time: Row 1000meters 21 Buprees Run 1mile Row 750meters 15 Burpess Run ½ mile Row 500meters 9 Burpees Run ¼ mile COMPETITION TEAM: Hang power clean (below knee) – 50% (of clean) x 2 x 3 Push press + jerk – 50% (of jerk) x 3+1 x 5 Front squat – 60% x 3, 65% x 3, 70% x 3 Congratulations to Scott and Michelle Boulay on the birth of their new daughter Sadie Grace born...

Team WOD In Teams of 2: “Team Fight Gone Bad” 4 Rounds for time of: 40 Wall Balls, 20lb 40 Sumo Deadlift Highpulls, 75lb 40 Box Jumps, 20” 40 Push Press, 75lb 40 Calorie Row 1min Rest Only one athlete can work at a time. “JEN AND JAY SHEA” COMPETITION TEAM: Try to pair up with another competition team member. Fight Gone Bad Scaled UP 4 Rounds for time of: 40 Wall Balls, 30lb 40 Sumo Deadlift Highpulls, 95lb 40 Box Jumps, 24” 40...

WOD 1st Deadlift 5-3-1 Set 1: 75% Set 2: 85% Set 3: 95% 2nd For time: 21-15-9 24″ Box jump 75 pound Power snatch Chest to bar Pull-up COMPETITION TEAM: Hang power snatch (below knee) – 50% (of sn) x 2 x 3 Snatch push press + OHS – 60% (of snatch) x 3+2 x 5 3 sets; 1 min rest: 500 m row (80% effort) “Ian and Kenny battling it out on the rowers!!” BARBELLS FOR BOOBS UPDATE: 1.  We have changed the KB weight for the Female...

WOD 1st Shoulder Press 5-3-1(or more) Set 1: 75% Set 2: 85% Set 3: 90% 2nd Push Press 5-5-5-5-5 Push Jerk 3-3-3-3-3 “JOHN GOING ALL OUT ON THE BENT OVER ROWS!!” COMPETITION TEAM UPDATE: All Competition team members should check the FitView competition page.  The workout for today is posted.  If you did not receive an invitation to Fit View from Josh then he does not have your email address and you need to contact him to update your...

Rest Day/Make up Day/Skill...

Contest WOD For time: Run 5K 1st Annual Major David Brodeur 5K Run/Walk Date: Oct 16, 2011 | 12:00pm Place: North American Martyrs Church, 8 Wyoma Drive, Auburn Price: $25 registration fee The Major David Brodeur Memorial Foundation is a newly formed non-profit organization founded in honor of Major David Brodeur (call sign “Klepto”), a graduate of Auburn High School Class of 1994, who was recently killed in Kabul, Afghanistan. The...

WOD 1st Squat 3-3-3(or more) Set 1: 70% Set 2: 80% Set 3: 90% 2nd AMRAP in 15min of: 5 Front Squats, 135lb*** 7 Burpees 9 24” Box Jumps ***Front Squat sets will begin from the floor and cleaned to the rack position. FEELING CROWDED?? We know that the classes have started to become crowded espaecially during the hours of 5pm and 6pm.  We appreciate everyones patience as we work on fixing the problem.  As you all know we are working on a new...

AS HURRICANE IRENE APRAOCHES THE NORTHEAST PLEASE CHECK OUR WEBSITE FOR ANY CANCELLATIONS.  AS OF RIGHT NOW WE PLAN ON OPENING ON SATURDAY AND SUNDAY. DON’T FORGET THAT SUNDAY WE HAVE A DEADLIFT CLASS AT 9AM AND A CROSSFIT KIDS CLASS AT 1PM....

WHEN YOU THINK YOU CANT………     Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 90) 10 Muscle-ups  Description Bar-facing burpees Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet....

CROSSFIT GAMES OPEN WOD #3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean 165 lb Jerk 165 lb Women: 110 lb Squat clean and Jerk In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key...

Attention Tough Mudders.  For everyone who had their name on the board, we have a house reserved.  The cost will be $125 for the weekend.  We can check in at noon on Friday May 6th and do not need to check out until 5pm on Sunday.  PLEASE PAY CASH AT THE FRONT DESK AS SOON AS POSSIBLE.  Thank You.  Below is a link to the house we will be staying at.  Side Note:  Ryan Carbone called “Top Bunk!!” House Rental Link:...