Friday

Announcements

Are you looking for the perfect Christmas gift, that will change a life for the positive. CFM2 Gift Cards on sale 3 Months for $300, or 1-Month for $110.
The “Fit 4 All 30 Day Plank Challenge” & “Family Week” starts Monday, November 23rd. Check your email or our FB page for details.

CFM2 – CrossFit

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Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
time to work off that turkey day dinner!!!

Wednesday

Announcements

Are you looking for the perfect Christmas gift, that will change a life for the positive. CFM2 Gift Cards on sale 3 Months for $300, or 1-Month for $110.
The “Fit 4 All 30 Day Plank Challenge” & “Family Week” starts Monday, November 23rd. Check your email or our FB page for details.

CFM2 – CrossFit

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Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
OR……. look below

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Tuesday

Announcements

Are you looking for the perfect Christmas gift, that will change a life for the positive. CFM2 Gift Cards on sale 3 Months for $300, or 1-Month for $110.
The “Fit 4 All 30 Day Plank Challenge” & “Family Week” starts Monday, November 23rd. Check your email or our FB page for details.

CFM2 – CrossFit

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Metcon (AMRAP – Reps)

20minute AMRAP

Row 500m

10 Burpees

3 Clean & Jerks

Clean and Jerk (take 15 minutes to work form & set WOD weight)

Plank Around the World (5 rounds)

:15 Right Side Plank

:15 Center Plank

:15 Left Side Plank

:15 Rest

**All performed on elbow(s)**

Monday

Announcements

Are you looking for the perfect Christmas gift, that will change a life for the positive. CFM2 Gift Cards on sale 3 Months for $300, or 1-Month for $110.
The “Fit 4 All 30 Day Plank Challenge” & “Family Week” starts Monday, November 23rd. Check your email or our FB page for details.

CFM2 – CrossFit

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Front Squat + Back Squat (Performance & Fitness)

Complete Front Squat(s), rack bar and immediately rack bar on back and complete back squat(s)

Saturday


Announcements

Are you looking for the perfect Christmas gift, that will change a life for the positive. CFM2 Gift Cards on sale 3 Months for $300, or 1-Month for $110.
The “Fit 4 All 30 Day Plank Challenge” & “Family Week” starts Monday, November 23rd. Check your email or our FB page for details.

CFM2 – CrossFit

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Metcon (Time)

3 Rounds for time:

20 Wallballs

20 Wallball Sit Ups

20 Walking Lunges

60 Double Unders or 150 Singles

Plank Hold (3 x Max Effort Hold )

Friday

Announcements

Are you looking for the perfect Christmas gift, that will change a life for the positive. CFM2 Gift Cards on sale 3 Months for $300, or 1-Month for $110.
The “Fit 4 All 30 Day Plank Challenge” & “Family Week” starts Monday, November 23rd. Check your email or our FB page for details.

CFM2 – CrossFit

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Close-Grip Bench Press (Fitness & Performance)

Metcon (AMRAP – Rounds and Reps)

“Fancy Cindy”

20 minute AMRAP

5-Pull Ups

10-KB Swings 53/35

15-Box Jumps 24/20

Thursday

Announcements

Are you looking for the perfect Christmas gift, that will change a life for the positive. CFM2 Gift Cards on sale 3 Months for $300, or 1-Month for $110.

CFM2 – CrossFit

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Ankle Mobility (No Measure)

Ankle circles

Hard Point/Flex

Calf/Ankle Stretch on Rig

1000m Row (Time)

Max Effort 1000m Row

2 min Test – Double Unders (AMRAP – Reps)

Perform as many Double Unders as possible in 2 minutes.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Shoulder to Overhead- P:115/85 F:85/55

Wallballs

Hand Release Push-Ups

Wednesday

Announcements

Are you looking for the perfect Christmas gift, that will change a life for the positive. CFM2 Gift Cards on sale 3 Months for $300, or 1-Month for $110.

CFM2 – CrossFit

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Hang Squat Cleans – EMOM (EMOM for 10 Minutes, complete 3 Reps at 65%)

Metcon (Time)

“Death By”

Powercleans 115/75

Lateral Burpees Over the Bar

*Minute 1 complete, 1 rep of each movement. Minute 2 complete 2 reps of each movement, continue this pattern until failure. Score is the last minute of both movements successfully completed.

Tuesday

Announcements

Are you looking for the perfect Christmas gift, that will change a life for the positive. CFM2 Gift Cards on sale 3 Months for $300, or 1-Month for $110.

CFM2 – CrossFit

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Push Jerk (FITNESS)

Push Jerk (PERFORMANCE)

Metcon (Time)

4 Round

50 DU/ 2 minute Double Under Practice 30 Knees to Elbows or 15 Toes 2 Bar

-Rest 1:00

After each Round

-No Rest in between DU & T2B

Monday

CFM2 – CrossFit

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Front Squat (Fitness- 3 x 6 w intensity working form)

Front Squat (PERFORMANC- 3 x 8 medium intensity)

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here