FITNESS BLOG

  • Home
    Home This is where you can find all the blog posts throughout the site.
  • Login
    Login Login form
Subscribe to this list via RSS Blog posts tagged in Weekly Updates

Posted by on in Blog
Weekly Updates 9-21-15 to 9-27-15

Article Of The Week:

Rest days are beneficial to allow the body to heal damaged muscle tissues,

Video Of The Week:
Breathing cues before lifting: in the link below:

Nutrition Information Of The Week:
Useful information about carbohydrates:

Weekly Workouts

Wednesday

SKILL
Deadlift 5 x 3 (All at 75% new set every 2:00)

METCON
20 minute AMRAP
200m Run/250m Row
15 Kettlebell Swings - 70/53 or 53/35/26
15 Hang Power Cleans - 115/85 or 85/55
15 Bar Facing Burpees

Thursday

METCON
5 Rounds for Time
40 Double Unders/120 Singles
20 Jump Squats
10 Box Jumps

SKILL
AB WORKOUT - Coaches Choice

Friday

SKILL
Back Squat
New set every 3:00
6@70%
6@80%
3@90%
2@95%

METCON
4 Rounds for Time
30'ft Handstand Walk or 30 Shoulder Touches
20 Hand Release Push Ups
10 Toes to Bar/Knees to Elbow
REST 1:00 minute after each Round

Saturday

METCON
50 Double Unders (100 Singles)
25 Wallballs
10 Hang Power Cleans 135/95
5 Box Jumps 30/24

Tagged in: Weekly Updates WODS
Hits: 556
Rate this blog entry:
0

Posted by on in Blog
Weekly Workouts for 8-31 to 9-5

 

Brent and Michael did 163 Burpees in honor of Brent's Birthday, and to help raise money for FAHA! They rasied $163 for start up hockey players! 

Reminders: 

1) Please be sure to be "reserving" for your classes in WODify. You can reserve for all classes up to 72 hours ahead of time. Also, if you "reserve" for your class, and cannot attend. Please make sure to "cancel" your class spot. 

2) Yoga is cancelled of Sunday September 6th, and we will be closed September 7th. 

Article Of The Week:
Intensity with correct movement should be the main priority before the need to put RX on the board:

Video Of The Week:

Nutrition Information Of The Week:
10 simple ways to fight fatigue:

This Weeks Workouts

Monday

Met-Con
Every 3 minutes for 6 rounds (18 minutes), complete the following.
6-Push Jerks
9-Burpees
12-Box Jumps

Skill
Shoulder Press 8x3

Tuesday


Skill
Touch & Go
3-Postion Squat Clean 8x1
Met-Con
Alternating Tabata's
Group 1:
Hang Power Cleans 115/75
Double Under/Single Unders
1 Minute Rest & Rotate
Group 2:
Row for Cals
Wallballs
1 minute Rest & Rotate
Right Side Plank
Left Side Plank

Wednesday

Skill
Rope Climbs
*Practice L-Sit Rope Climbs if you can

Met-Con
For Time:
400m Run
21 Deadlifts 225/185
100m Farmer Carry 45/25 plates
21 Push Ups
100m Farmer Carry 45/25 plates
21 Toes to Bar
100m Farmer Carry with 45/25 plate
21 Deficit Handstand Push Ups 4in/2in
100m Farmer Carry 45/25lb plates
21 Deadlifts 225/185
400m Run

Thursday

Met-Con
"Jackie"
1000m Row
50 Thrusters 45lb
30 Pull Ups

Skill
Thrusters 4x5

Friday

Skill
Back Squat 2 sets of 3 Reps every 30 seconds for 2:30 minutes. Rest 2:30 minutes between every set

Met-Con
12min AMRAP:
20 Wallballs
15 Ground to Overhead with plate 45/25
10 Box Jumps
5 Wall Walks

Saturday

Met-Con
3 Rounds for time:
500m Row
12 Front Squats 135/95
12 Bar Facing Burpees
12 Sit Ups

Tagged in: Weekly Updates
Hits: 584
Rate this blog entry:
0

Posted by on in Blog

Thats a 95lb snatch in the Jerusalem Cruisers.

 

 

**Reminders- Bring a Friend week is here! Look forward to an awesome and exciting week of workouts, and be sure to let all your coolest friends know they can come and workout with you.. for FREE!

Article Of The Week:
Great tips and perspective from a multiple games event athlete:

Video Of The Week:
Why do bands matter when mobilizing? 

Nutrition Information Of The Week:
Sneaky ways to sabotage yourself towards a lean body:

THIS WEEKS WORKOUTS

Monday

Met-Con

Partner WOD

5 Rounds 

20 Alternating Box Jumps

20 Wallballs(10 each)

20 Ab Wallball toss over the Box

 Skill

Back Squat

4 X 6

 

Tuesday

Skill

Thrusters:)

6 X 3 

Met-Con

10 Thrusters

1 Box Jump

9 Thrusters

2 Box Jump

8 Thrusters

3 Box Jump

7 Thrusters

6 Box Jump

6 Thrusters

5 Box Jump

5 Thrusters

4 Box Jump

4 Thrusters

3 Box Jump

3 Thrusters

2 Box Jump

2 Thrusters

1 Box Jump

1 Thruster

 

 

Wednesday

Skill

Jump Rope & Kettlebells

Met-Con

 21-15-9

Row for Calories

Kettlebell Swings

Burpees to a 6" Target

 

Thursday

Skill

Push Press

6 X 4

Met-Con

TABATA"

8 Rounds of each Movement for :20seconds of WORK then :10seconds of Rest

Jump Squats

Mountain Climbers-Floor or Rings

Push Press

Plank Hold

 

 

Friday

Skill

Bench Press

5 X 5

Met-Con

15 minute AMRAP

200m Run

3 Rounds of Cindy

Repeat-Repeat-Repeat for 15minutes

 

Saturday

Skill

Deadlift-Pause above the knee on the decent

3 X 8

 

Met-Con

"DT"

Tagged in: Weekly Updates WODS
Hits: 662
Rate this blog entry:
0

Posted by on in Blog

b2ap3_thumbnail_Brittany.jpg

Article Of The Week:
Apply what part of this article pertaining to strength gains might benefit/work for you:

Video Of The Week:
Charles is a M2 All-Star! 

Nutrition Information Of The Week:
The importance of knowing the speed of your metabolism:

Schedule Update:

Please view your emails for holiday hours this weekend! Please enjoy your holiday with friends and family and be safe!

THIS WEEKS WORKOUTS

MONDAY

"The Dingledine" 12 minute AMRAP
5 Kettlebell Snatches (5each arm)
5 Hang Power Snatch - P:115/85 F:85/55
Even minutes KB Snatch
Odd minutes Hang Power Snatch
**with the remainder of each minute complete ME Burpees☺** Score=Total # of Burpees
 
SKILL
6 X 1 Snatch Push Press + 3 OH Squats w/3 second pause at the bottom No more than 80% of 1RM Snatch

TUESDAY

SKILL
Deadlift - 80% of your 1RM CLEAN
6x5

METCON
21‐15‐9
Power Cleans/Handstand Push‐ups/Overhead Squats
P: 95/65 F:65/35

WEDNESDAY

SKILL
3 Position Clean(full squats)- 1 from each position floor,hang,hips 5 x 1 – no more than 80% of 1RM

METCON
3 Rounds of 4 minutes of work, 3 minutes of REST between each Round
5 Muscle Ups(ring or bar) or Rope Climbs
10 Toes 2 Bar
20 Box Jumps
200m run-During your 3 Minute Rest ;) 

THURSDAY

METCON
"Ab Star"
50 Double Unders/150 Singles
40 Push Press - P:95/65 F:65/35
30 Second Plank Hold
20 Pull Ups
10 Burpees
5 Wall Walks
5 Wall Walks
10 Burpees
20 Pull Ups
30 Second Plank Hold
40 Push Press P:95/65 F:65/35
50 Double Unders
 
SKILL

Goat Work with remainder of class

FRIDAY

METCON
Run 800meters
50 Push Jerks – P:135/95 F:105/65

SKILL
Back Squat/ Front Squat
3 back sq then immediately 1 front sq – 6 times

Tagged in: Weekly Updates WODS
Hits: 588
Rate this blog entry:
0

Posted by on in Blog

b2ap3_thumbnail_Chuck.jpg

Article Of The Week:
Recovery is an important factor to progression, maintenance, energy levels, etc.

Video Of The Week:
Why every athlete should do Farmer Carries 

Nutrition Information Of The Week:
Tips on how to increase fat loss:

Updates: Whole Life Challenge Final this Sunday from 2pm to 4pm, be sure to register for your post challenge testing time 

THIS WEEKS WORKOUTS

Monday 

Metcon 

3-Rounds for time: 
Run 400m 
30- Overhead Walking Plate Lunges 45/25
30- Push ups

Skill 

Front Squats 4 x 5 @ 65% of 1RM Front Squats 

 

Tuesday 

Skill 

Deadlift 4 x 5 @ 65% of heaviest Deadlift 

Metcon 
"The Lahey"
100-Double Unders 
21-Pull ups
21- Push Jerks 135/95
21- Back Squats 135/95
100-Double Unders 
15-Pull ups
15-Push Jerks
15-Back Squats 
100-Double Unders 
9- Pull ups
9- Push Jerks 
9-Back Squats 

 

Wednesday 

Skill 

6 x 1 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (work up to heavy but not maximal load) 

Metcon 

12 Min AMRAP 
15-Powercleans 135/95
15-Box Jumps 24/20 

 

Thursday 

Metcon 

5 intervals at each station before rotating of, 30 on 30 off intervals 
total Wallballs 20/24
total Burpees
total Rowing meters  

Skill

Bench Press 4 x 5 (heavy as possible) 

 

Friday 

Skill

Back Squat 10 x 2 Heavy as possible 

Metcon 

15 min AMRAP 

10- Push Press 115/75

10- KB Swings 53/35

10- Box Jumps 24/20 

 

Saturday 

Skill 

Deadlift 4 x 5 @ 65% of heaviest deadlift 

Metcon 

3 Rounds

Row 1000m or Run 800m 

50- Sit ups

50- Double Unders (125 singles)

50- Air Squats 

 

 

Tagged in: Weekly Updates WODS
Hits: 536
Rate this blog entry:
0

Posted by on in Blog

b2ap3_thumbnail_Britton-.jpg

Article Of The Week:
Why strength training and high intensity training can lead to fat loss:

Video Of The Week:
IT Band issues? Watch below:

Nutrition Information Of The Week:
What carbohydrate sources are optimal for getting leaner and stronger?

THIS WEEKS WORKOUTS

Monday

Met-Con 

8min AMRAP 

Even minutes Row 200m 

Odd minutes Wallballs 12 

Rest 2 minutes 

8min AMRAP 

Even minutes Double Unders 30 

Odd Minutes Burpees 12 

 

Skill

Overhead Squat 3-2-1-3-2-1 

 

Tuesday

Skill 

Rope Climbs 6x3 with 1 minute rest between sets  

Met-Con

"Partner WOD" for time: 

60 Pull-ups (Other partner must be hanging from pull-ups bar)

60 Push Press (Other partner must hold another barbell fully locked out over head) 115/75 

60 Back Rack Alternating Lunges (Other partner must be holding another barbell in front rack fully standing) 115/75

60 Push-ups (Other Partner must be holding a plank for reps to count) 

60 Deadlifts (Other partner must be holding another barbell up in deadlift position at fully extension) 115/75 

 

Wednesday

Skill 

10 EMOM

3-Hang Clean & Jerk @ 65% of 1RM Clean and Jerk 

Met-Con

7 Rounds for time:

 

200m Run

1 Rope Climb

7 Hang Power Cleans 155/105 

Rest 1 minute 

20 minute time cap 

 

Thursday

Met-Con 

10 Bar Muscle-Ups

20 Handstand Push-ups  

30 Burpees to 6in 

40 KB Swings 70/53

50 KB Goblet Squats 70/53 

Skill

 3-Position Snatch 5x1 @75% of 1RM Snatch 

 

Friday

Skill 

Front Squat 3-2-1-3-2-1

Met-Con

12 minuite AMRAP 

80 Double Unders 

40 Medball Sit-ups

20 KB Snatches 53/35 

 

Saturday

Skill 

Deadlift 4x5

Met-Con

"Loredo" 

6 Rounds for time: 

24 Air Squats 

24 Push ups

24 Walking Lunges 

400m Run 

 

Tagged in: Weekly Updates WODS
Hits: 618
Rate this blog entry:
0

Posted by on in Blog
Weekly Updates 5-18 to 5-23
Updates:
Updated class schedule, Barbell Club, and addition of our Cardio & Core class coming June 1st. 
 

Video Of The Week:
Overhead squat mobility prep!:

Nutrition Information Of The Week:
Nutrition tips to accelerate recovery and lead to more lean body mass

Events:
Be sure to mark your calendar to join us this Saturday at 11am for "Murph". We will be hosting several different levels of "Murph". 
 

Monday 

Met-Con 

7min AMRAP 

7 Pull ups
14 Box Jumps P:30/24
Rest 3 minutes 
7min AMRAP 
7 Burpees to 6in 
14 KB Swings P:53/35
Skill 
Front Squat 5-5-5-3-3-1 

 

Tuesday 

Skill  

Powerclean (touch & go) 5-5-5-3-3-1

Met-Con 
For Time:
50 Double Unders
30 Shoulder to Overhead P:95/65 F:65/45
50 Double Unders
30 Hang Power Cleans P:95/65 F:65/45
50 Double Unders
30 Deadlifts P:135/95 F:95/65
 

Wednesday 

Skill 

4 x 250m Row (Alternate with a partner on the rowers) These should be all out sprints 

Met-Con  
"Partner Workout" 
20min AMRAP 
60 Overhead Squats P:135/95 F:95/65
60 Clean & Jerks P:95/65 F:65/45
P: Max Effort Ring Muscle Ups with remaining time
F: Max effort ring dips with remaining time 
 

Thursday 

Met-Con 

21-15-9-9-15-21

Row for Cals

KB Swings P:70/53 F:53/35

Skill 

Bench Press 5-5-5-3-3-1 

Friday

Skill 

Hang Snatch 5-5-5-3-3-1

Met-Con 

12min AMRAP 

9 Deadlift P:155/105 F:95/65

12 Box Jumps P:24/20 F:20/12

15 Sit ups 

 

Saturday 

"Murph" 
 Option 1:
200m Run
10 Pull ups
20 Push Ups
30 Air Squats 
200m Run
 
Option 2: 
400m Run
10-Pull Ups
20-Push Ups
30-Air Squats
400m Run

Option 3:
800m Run
25- Pull Ups
50-Push Ups
100- Air Squats
800m Run

Option 4:
RX For time:
1 Mile Run
100-Pull Ups
200- Push Ups
300-Air Squats
1 Mile Run

 
Tagged in: Weekly Updates WODS
Hits: 1078
Rate this blog entry:
0

Posted by on in Blog
Weekly Updates 5-10-15 to 5-16-15

 

 

 

 

Article Of The Week:

Good read on why proper efficient mechanics should be the number 1 priority:

Video Of The Week:
Mobilize mobilize mobilize!:

Nutrition Information Of The Week:
Research on why intaking high fructose or high glycemic carbs specifically before working out is detrimental to your training success:

Monday

Met-Con 

15-12-9-6-3

Power Snatch P:95/65 F:65/45

Burpees Over the Box P:24in/20in

Skill 

5-5-5-3-3-1

Bench Press 

 

Tuesday 

Skill 

Clean & Jerk 7 x 1 

Met-Con 

4 x 4 Minute Intervals, following each 4 minute interval will be 3 minutes of rest. Similar workout format to last Monday 

1-Rope Climb 

10-Powercleans P:155/105 F:115/75

40-Double Unders 

*Kick- During your 3 minutes of "rest" you must accumulate 1 minute of a plank hold. 

 

Wednesday 

Skill 

Front Squat 5-5-5-3-3-1

Met-Con 

7 Rounds for time:

7-Thrusters P:95/65 F:65/45

7-Burpees

7-Pull ups  

 

Thursday

Met-Con

"Partner WOD"

4 Rounds for time: 

25-KB Swings 

25-Toes to Bar

25-Back Squats P:135/95 F:95/65

25-Sit ups 

Skill

1A) Barbell Bent Over Rows 5x5

1B) Strict Pull ups  5x5

 

Friday

Skill 

Deadlift 5-5-5-3-3-1

Met-Con 

"Tabata"

Wallballs

Handstand Push Ups 

Rowing Cals 

Double Unders 

 

 

Saturday 

Skill 

2 x 400m Run Rest 2 minutes between sets 

Met-Con 

"Angie"

100-Pull ups

100-Push Ups

100- Sit Ups

100- Air Squats

for time:  

 

Tagged in: Weekly Updates
Hits: 497
Rate this blog entry:
0

Posted by on in Blog
Weekly Updates 5-4-15 to 5-9-15

Whole Life Challenge Kick Off Party was an awesome success! Thank you everyone for showing up, bringing some goodies, welcoming new faces, and creating  the health inspiring camaraderie. 

This is Coach Brandons last week here with us :( he will be moving to Cleveland Saturday, May 9th.

 

New Products for Sale: 

We now have..
Rx Bars of many flavors ($3.50)
Wirst Wraps ($30.00)
Fit Aid Beverages ($3.50)
Gymnastics Grips ($30.00)
SFH Chocolate Recovery Protein ($65.00)
Jump Ropes ($25.00) 
SFH Peppermint Fish Oil ($65.00) 
Progenex More Muscle ($75.00)
Progenex Recovery ($65.00) 
 
All these FRANtastic items can be purchased at M2 or through your WODify App. Just select "point of sale" and pick and choose everything you want!  
 
Article Of The Week:
 
Video Of The Week:
 
Nutrition Information Of The Week:

Good Q&A discussion on the importance of digestion:

Schedule Update:
This upcoming Sunday (5/10) Yoga will be cancelled due to Mother’s Day. Please enjoy the holiday M2 members!

 

Monday 

Met-con

3 Intervals of.. 4 minutes of work, follow by 3 minutes of rest. 

15- Box Jumps P:24/20 F:20/15

10-KB Swings P:53/35 F:35/26

5-Burpees

*During each 3 minute rest period you must complete 5 (performance), and 3 (fitness) wall walks. 

for reps and time:  

Skill 

Front Squat 5-5-5-3-3-1

Tuesday

Skill 

Push Jerk 5-5-5-3-3-1

Met-con

2 Rounds of: 

15 Clean and Jerks P:115/75 F:95/65

20 Knees to Elbows 

15 Power Snatches

 

Wednesday 

Skill 

Snatch 5-5-5-3-3-1

Met-con

4 Rounds of: 

7-Bar Muscle Ups

14- Overhead Squats P:95/65 F:65/55

 

Thursday

Skill 

Row 2k for time: all out effort, try to set a new 2k PR. 

Met-con

5 Rounds for time of: 

10- Deadlift P:185/115 F:115/95

20-Wallballs

30-Double Unders/60 Singles 

 

Friday 

Skill 

Hang Clean 5-5-5-3-3-1

Met-con

15 minute EMOM Starting with an empty Barbell 

1-Snatch

1-Clean

1-Deadlift 

*Add weight 10lbs every minute until the complex cannot be complete. Then drop 10lbs and finish the 15 EMOM. 

 

Saturday 

Skill

Thrusters 5-5-5-3-3-1 

Met-Con 

4 Rounds for time:

20-KB Swing 53/35

400m-Run

2-Rope Climb 

 

 

 

 

Tagged in: Weekly Updates
Hits: 646
Rate this blog entry:
0

Posted by on in Blog

b2ap3_thumbnail__DSC0105_20150427-022227_1.JPG

 

**Reminder**

Whole Life Challenge Kick Off is this Saturday at 12noon. Please check your e-mail for times to schedule your pre challenge measurements, along with your health related food item to bring to the BBQ. All the info for times and food needed will be in the e-mail on Monday! Scheduling times will start at 12noon. The workout will take place at 2pm, with the BBQ social to follow.  

Article Of The Week:

Great read on squatting:

Video Of The Week:

For those who are missing full knee extension:

 

Nutrition Information Of The Week:

How what quality of food is linked to your mood:

Monday 

MetCon

3 Rounds: 
30 Double Unders (F:60 Single Unders) 
20 Push Press P:95/65 F:65/45
20 Kettlebell Snatch(10 each arm) P:35/26 F:26/15
5 Muscle Ups (F: 5 Chest to Bar Pull ups, use band if needed) 

Skill

Back Squat 7x 15 sec ME reps at 75% of 1RM, rest 45 sec between sets 

Tuesday  

Skill

1 Powerclean + 2 Front Squats @ 85% of 1RM Squat Cleam 

MetCon

21-18-15-12-9-6-3
Wallballs 20/14
Kettlebell Swings P:70/53 F:35/26
Burpees to 6in target 
 

Wednesday

Skill

Fitness: Practice Double Unders & Rope Climbs

Performance: 3 x 25 Double Unders & 3 Rope Climbs Rest 2 minuntes between sets 

MetCon

"Fran"
21-15-9 
Thruster 95/65

Thursday 

MetCon

3 Rounds: 
20 Split Jump Lunges
20 Barbell Back Rack Step Ups to 20in box P:95/65 F:65/45
20 Toes to Bar 
 
Skill
Overhead Squat 3x8 @ 65% of 1RM 
 

Friday 

Skill 

7x3 Snatch @ 75% of 1RM Snatch 

MetCon

"Tabata"
Handstand Holds 
Row for Cals 
Sit Ups
Push Ups 
 

Saturday 

11am & 12noon Barbell Club classes will be cancelled due to the Whole Life Challenge Kick off! 

 

 

 

 
Tagged in: Weekly Updates WODS
Hits: 565
Rate this blog entry:
0

Posted by on in Blog
Weekly Updates 4-19-15 to 4-26-15

 Article Of The Week:

Video Of The Week:

Squat anatomy:

Nutrition Information Of The Week:

 

 MONDAY

Metcon-

For Time
1000m Row "buy in" then,
2 Rounds
75 sit ups
50 Back Rack Lunges 65/45
25 Pull Ups

Tagged in: Weekly Updates WODS
Hits: 700
Rate this blog entry:
0

Posted by on in Blog

CrossFit M2 is pleased to announce the release of our new and improved website.. 

b2ap3_thumbnail_Screen-Shot-2015-04-14-at-6.44.15-PM.png

 

New Member Services Offer by CFM2

Personal Training & In-Home Personal Training

b2ap3_thumbnail_Screen-Shot-2015-04-14-at-7.01.04-PM.png 

CrossFit is for everyone but group training is not. Want your own programming, and workouts? Sick of the class WODs? That is why we have stepped up our personal training game. Not only do we offer several one on one, and group packages for personal training. But we now offer In-Home Personal Training. Thats right, we will come to YOUR HOUSE and train you and YOUR FAMILY!  CrossFit in your backyard for the summer? No way, can it be true? Sure it is, click here!

 

Skill Sessions

b2ap3_thumbnail_Screen-Shot-2015-04-14-at-6.50.37-PM.png

Skills Sessions are your answer to getting the help you need to master that muscle-up, or double under. These 30 minute one on one sessions can be scheduled and purchased directly from the website! No more needing to track a Coach down in the gym to get help. This is convenience at your finger tips for personalized attention. Wanna book your 1st skill session? Do it now! 

 

Nutrition Consulting 

b2ap3_thumbnail_Screen-Shot-2015-04-14-at-6.57.01-PM.png

You know it, and we know it. The key building blocks to you reaching your goals lies in your nutrition. Thats why we have added these services for you. Now CFM2 offers 3 different types of Nutritional Consulting. Check them all out right here

 

CrossFit Families

b2ap3_thumbnail_Screen-Shot-2015-04-14-at-8.08.48-PM.png 

These are private family sessions. Want to workout with the whole family, along with other fitness minded families just like yours? Now you can, check out our upcoming packages we have available for the entire family. 

 

Online Registration 

b2ap3_thumbnail_Screen-Shot-2015-04-14-at-7.21.43-PM.png

Do you have friends who want to attend the community class, or drop in? Have them register online, so they an use WODify, and complete the waiver before they ever even get here! New or potential members can now also schedule Free Fitness Assessments where we eveluate their health and fitness, establish goals, and provide feedback on membership and what CFM2 has to offer.  

We also have a section where you can refer your friend. We all know that friend who will not stop talking to us about CrossFit, but has never came to the community class. Give us their info, we will take care of them. 

Our Community Forum 

b2ap3_thumbnail_Screen-Shot-2015-04-14-at-7.15.49-PM.png

This is hands down my favorite feature of the site. The is our hub to interact and engage with one another. Do you have a question for a Coach? Or some advice you want to share? Did you just try an awesome new Paleo recipe and want to tell everyone? This is the place, simply register for an account and start posting, and commenting on other posts. We are a community and a community helps one another, share you knowledge and info with others in the gym here. P.S no one has created an account or posted anything? So do me a favor and start helping each other. Heres the link to the page. 

 Free Downloads

b2ap3_thumbnail_Screen-Shot-2015-04-14-at-7.10.09-PM.png 

Do you want to research your fitness and not know where to start? Here we have all the content to keep you learning and focused on your fitness! 

Free Videos

b2ap3_thumbnail_Screen-Shot-2015-04-14-at-7.24.59-PM.png 

Want to see your latest PR on video? Chance are its on here, this will be our hub for all our videos. We have a lot of different categories here so check them out. Lots of education, and motivation here! 

Social Media (We are now on SNAPCHAT...this will be good!) 

b2ap3_thumbnail_Screen-Shot-2015-04-14-at-7.46.45-PM.png

We are on everything! If you haven't yet be sure to follow us on all the Social Media pages. We post class cancellations, PR videos, education information, birthday shout outs on there. 

Facebook 

Twitter 

Youtube

Instagram 

SnapChat!!! username: crossfitm2 (no link to this sorry!!!) 

Also you can now view tomorrows workout in your WODify app at 5pm of the current day. Want to know the WOD tomorrow but couldn't find the blog e-mail from Monday in your e-mail. Just change the date in the WODify app to tomorrow and boom! You have the WOD at your fingertips dude! 

 

 

Hits: 756
Rate this blog entry:
0

Posted by on in Blog
Weekly Updates 4-12 to 4-18

Whats the WOD?

Have you seen this video from our 9am class? 

Article Of The Week:

3 types of dangerous stress to avoid while training:
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1304/_Dont_Kill_Yourself_In_The_Gym_Three_Types_Of_Dang.aspx

Video Of The Week:

Oldie but a goodie:

Nutrition Information Of The Week:
Avoiding carbohydrates at night? Read below:
http://www.strengthsensei.com/the-case-for-eating-your-carbohydrates-at-night/

 

Hits: 697
Rate this blog entry:
0