Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! (Ends 1/31/10)

Rest Day/Make up Day/Skill Development

Finish all Tests!!

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! (Ends 1/31/10)

WOD

Make up or Finish all Tests.  Monday we will have the “Helen” challenge as the WOD.

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! (Ends 1/31/10)

Warmup
3rounds of:
10 Burpee box Jumps
Samson Stretch

Test
Push: 15 Dips
Pull: Rope Climb, 1 ascent

WOD
For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special! (Ends 1/31/10)

Warmup
CrossFit Warmup

Test
Push: 30 Pushups

WOD
21-18-15-12-9-6-3
75lb Power Snatch
1.5 Pood Kettlebell Swing
Knees to Elbows

Congratulations to Matt and Deanne on their recent Engagement!

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
Row 1K

Test
Work Challenge: Run 1mile: 8min or less
Push: Handstand Pushups: 5reps

WOD
5rounds for time of:
185lb(115) Press, 5reps (overhead Press of your choice)
10 Burpees

CFCM would like to welcome new members (from Left to Right): Shinya Amano, Laura Jette, Diedra Kittredge, Christian Rodriguez, Sarah Sheppard (crouching) and Liz Couture.

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Today will be a Skill Development Day.  We will be running class times as follow: 6am, 7am, 11am, 12pm, 4pm, 5pm, 6pm.  We will be going over the Squat and doing the Test of the Day, so if you are late, you will have to wait for the next class. 

Warmup
Jump Rope, 5min

Skill Review
Back Squat

Test
Hips:
Back Squat 1xBW
24″ Box Jump, 30reps

WOD
1st
Squat 10-8-6-20

2nd
AMRAP in 20min of:
15 Pullups
30 Pushups
45 Squats

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
3rnds of:
10 Pullups
10 Pushups
10 Air Squats
10 Knees to Elbows

Test
Pull: 10 Pullups

WOD
1st
Deadlift 5-5-5

2nd
For time:
20″ Box Jump, 30reps
95lb Deadlift, 30reps
20″ Box Jump, 30reps
95lb Hang Squat Clean, 30reps
20″ Box Jump, 30reps
95lb Push Jerk, 30reps

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Rest Day/Makeup Day/Skill Development

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
CrossFit Warmup

WOD
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
As Needed for Contest

Test
Speed:
25 Double Unders, 1min time limit

WOD
“Annie”
For time:
50-40-30-20-10
Double Unders
Ab Mat Situps

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Warmup
3rounds of:
15 1pood KB swings
15 Pushups
15 Box Jumps

Test
Core:
15 Knees to Elbows
20 Second L-Sit

WOD
“Twins”
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

***Complete two rounds of the first couplet and finish with two rounds of the second.  No rest time in between.  Record total time.

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Attention Members!!!!  Change of plans….We will be open regular hours on Tuesday 1/19/10….However, there will be no morning class(6am to 8am only)  on Wednesday 1/20/10.  We apologize for the inconvenience.  National Grid will be doing work in the are and we will have no power and no heat during that time period.  Any complaints should be brought up with National Grid. 

Warmup
50 Double Unders or Attempts

Experienced Double Underers
50-40-30-20-10 *Rest as needed between sets

Test
Hips: Overhead Squat: 1rep @95lbM/65lbW

WOD
1st
Overhead Squat 5-5-5

2nd
21-15-9 reps of:
225(135) pound Deadlift
Burpees

Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!

Attention Members!!!!  Change of plans….We will be open regular hours on Tuesday 1/19/10….However, there will be no morning class(6am to 8am only)  on Wednesday 1/20/10.  We apologize for the inconvenience.  National Grid will be doing work in the are and we will have no power and no heat during that time period.  Any complaints should be brought up with National Grid. 

Warmup
Row 1K

Test
Work:
95lb(M)/75lb(W) Thrusters, 15reps
95lb(M)/75lb(W) SDHP, 10reps

WOD
Four rounds for time of:
Walking lunge, carrying 35 pound dumbbells, 30 alternating steps
24 inch Box Jump, 30 reps
Pull-ups, 30 reps