Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!
Paleo Challenge begins!!!…..Meeting at 10am at Gym.
Rest Day/Makeup Day/Skill Development
WOD Saturday 010210
Thinking about joining CFCM…. Stop in and ask about our New Year’s Special!
Paleo Challenge starts Sunday!!! Meeting at 10am at Gym!!!
Warmup
Row 1k
WOD
1st
Power Clean 3-3-3
2nd
For time:
21-15-9
Squat Snatch, 95lbs
Pullups
Finish
Speed: Run 800 meters, all out effort. Record time.
WOD Friday 010110
GYM CLOSED!!!!
HAPPY NEW YEAR!!!
Paleo Challenge starts Sunday!!! Meeting at 10am at Gym!!!
WOD Thursday 123109
New Year’s Gym Hours
New Year’s Eve 12/31/09: 6am to 8am, 11am to 1pm
New Year’s Day 1/1/10: Gym Closed
Warmup
30 Pushups
30 Back Ext
30 Situps
30 Air Squats
30 Box Jumps
WOD
For Time:
Squat 100reps
Bench 100reps
Deadlift 100reps
Rx’d male: 135lb/Rx’d female:95lbs
Use as many sets as needed to complete the 100 reps. Complete all 100reps of each exercise before moving onto the nex exercise.
Finish
15 Handstand Pushups or 2 max Handstand holds
WOD Wednesday 123009
New Year’s Gym Hours
New Year’s Eve 12/31/09: 6am to 8am, 11am to 1pm
New Year’s Day 1/1/10: Gym Closed
Warmup
CrossFit Warmup
WOD
“Fight Gone Bad” (reps)
3 Rounds for time of:
Wall-ball, 20lb ball, 20reps
Sumo deadlift high-pull, 75lbs, 20reps
Box Jump, 20″ box, 20reps
Push-press, 75lbs, 20reps
Row, 20calories
1min rest
Finish
30 Kettlbell Swings, 1.5pood
WOD Tuesday 122909
Warmup
Row 1K
WOD
1st
Bench 5-5-5
2nd
3 Rounds for time of:
21 Pullups
21 Ring Dips
50 Squats
Finish
90 second L-Sit
***Score yourself by the amount of times you have to lower your feet. The less the better.
WOD Monday 122809
Warmup
Jump Rope for 5min
WOD
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Finish
3rounds of:
5 Pistols, each leg
WOD Sunday 122709
Rest Day/Make up Day/Skill Development
WOD Saturday 122609
Warmup
50 Double Unders
WOD
Squat 3-30-2-20-1-10
Press 3-30-2-20-1-10
Deadlift 3-30-2-20-1-10
***The reps in sets should be unbroken. EX. to get 30 reps we are not doing 3 sets of 10.
Finish
3 rounds of:
30 Hip extensions
WOD Friday 122509
GYM CLOSED!!!!
MERRY CHRISTMAS!!!!!
WOD Thursday 122409
***Attention Members***
Our Christmas Holiday hours will be as follows:
Christmas Eve-6:15am to 8am, 11am to 1pm
Christmas- Gym Closed
Happy Holidays!!
Warmup
CrossFit Warmup
WOD
“12 Days of Christmas”
12 Air Squats
11 Situps
10 Wall Balls, 20lb
9 KB Swings, 1.5pood
8 Burpees
7 Box Jumps, 24″
6 Deadlifts, 95lb
5 Hang Power Cleans, 95lb
4 Thrusters, 95lb
3 Lunges, 95lb
2 Front Squats
1 1000meter row
***You must start over after the completion of each exercise.
Finish
Have a Merry Christmas!
WOD Wednesday 122309
***Attention Members***
Our Christmas Holiday hours will be as follows:
Christmas Eve-6:15am to 8am, 11am to 1pm
Christmas- Gym Closed
Happy Holidays!!
Warmup
Row 1K
WOD
“DT”
For Time:
5rounds of:
155lb Deadlift, 12reps
155lb Hang Power Clean, 9reps
155lb Push Jerk, 6reps
Finish
50 GHD Situps
(Picture taken from CrossFit Inc.)
WOD Tuesday 122209
***Attention Members***
Our Christmas Holiday hours will be as follows:
Christmas Eve-6:15am to 8am, 11am to 1pm
Christmas- Gym Closed
Happy Holidays!!
Warmup
3rounds of:
10 back ext
10 medball cleans
10 double unders
samson stretch
WOD
“Angie”
For Time:
100 Pullups
100 Pushups
100 Situps
100 Squats
Finish
Overhead Squat 3×10
Monday 122109
***Attention Members***
Our Christmas Holiday hours will be as follows:
Christmas Eve-6:15am to 8am, 11am to 1pm
Christmas- Gym Closed
Happy Holidays!!
Warmup
3rounds of:
10 Pullups
10 Pushups
10 Box Jumps
10 Squats
10 Second L-Sit
WOD
For time:
Row 1K
5rounds of:
21 SDHP, 95lbs
15 Burpees
9 Thrusters, 95lbs
Finish
For time:
50 Ring Push ups
WOD Sunday 122009
Rest Day/Make up Day/Skill Development
***The gym will still be open today***
