Thursday


Announcements

Summer Kids & Athletic Development Camp registration is open. Ask a Coach for a flyer and more details.

CFM2 – CrossFit

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Metcon (Time)

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

Overhead Squat (3×8 @ 65% of 1RM )

04/29/2015

Announcements

Summer Kids & Athletic Development Camp registration is open. Ask a Coach for a flyer and more details.

CFM2 – CrossFit

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Double-Unders (3 x 25)

Single Under Rope Control. Practice completing 1 single under 1 double under 10 times before moving on to multiple singles

Rope Climb (3 sets 3 reps)

Foot hold practice & flat body descend

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Hollow Rock Hold (6 sets of hold for :20 rest for :10)

04/28/2015

Announcements

Summer Kids & Athletic Development Camp registration is open. Ask a Coach for a flyer and more details.
Please view the blog for Whole Life Challenge Saturday Kick Off Information!

CFM2 – CrossFit

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1 Power Clean + 2 Front Squats (85% of 1RM Squat Clean)

Metcon (Time)

21-18-15-12-9-6-3 of…..

Wallballs P:20/14 F:14/10/6

Box Jumps P:30/24 F:24/20

Burpees to a 6″ target

Metcon (No Measure)

coaches choice med ball ab work

Monday 4-27-15

Announcements

Summer Kids & Athletic Development Camp registration is open. Ask a Coach for a flyer and more details.
Please view the blog for Whole Life Challenge Saturday Kick Off Information!

CFM2 – CrossFit

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Back Squat (Back Squat 7x 15 sec ME reps @ 75% of 1RM, rest 45)

Metcon (Time)

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)

04/25/2015


Announcements

Summer Kids & Athletic Development Camp registration is open. Ask a Coach for a flyer and more details.

CFM2 – Free Trial CrossFit

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med ball warm-up (No Measure)

3 rounds

:20 deadlift

:20 shoulder to overhead

:20 russian twist

skill: Metcon (No Measure)

med ball clean
rep scheme : 5 x 5

Metcon (No Measure)

partner WOD

each station = 5 minutes

Station 1–

row for calories/burpee broad jumps:

partner A – row

partner B – (begin in front of rower) burpee broad-jump down & back the length of the gym.

*switch*

2 minute rest & rotate stations.

Station 2–

box jumps/wall balls:

partner A – box jumps

partner B – wall balls

*switch every 45 seconds*

~score–total number of wall balls.

2 minute rest & rotate stations.

Station 3–

ring mountain climbers/bicycle:

partner A – ring mountain climbers

partner B – bicycle

*switch every 45 seconds*

04/25/2015


Announcements

Summer Kids & Athletic Development Camp registration is open. Ask a Coach for a flyer and more details.

CFM2 – CrossFit

REGISTRATION FOR SUMMER FUN HAPPENING
!!!NOW!!!!!
KIDZ KAMP & ATHLETIC DEVELOPMENT!!!

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Back Squat (5 x 5 – 75% of 1 RM)

Metcon (Time)

3 Rounds for time:

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

30 1 Arm Kettlebell Snatch(15 each arm)

30 Air Squats

04/24/2015


Announcements

Summer Kids & Athletic Development Camp registration is open. Ask a Coach for a flyer and more details.

CFM2 – CrossFit

REGISTRATION FOR SUMMER FUN HAPPENING
!!!NOW!!!!!
KIDZ KAMP & ATHLETIC DEVELOPMENT!!!
Starting the Week of June 7th:)

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Good Mornings (No Measure)

1 set of each-10 reps- Repeat 3 times

w/PVC Complete 3sets of 10reps starting with knees bent 50%, then 30%, then 10%.

Each set will create more tension & stretch of the hamstrings

Finish w/10 Tin Soilders(5each Leg)

Deadlift ( 6 x 6 @ 60% of 1RM (This is light but, th)

Metcon (AMRAP – Rounds and Reps)

Metcon

15 minute AMRAP

7 Deadlifts P:225/185 F:135/95

14 Pistols(7 each leg) /F: Banded on Rig

7 Burpees over the Bar

04/23/2013

Announcements

Summer Kids & Athletic Development Camp registration is open. Ask a Coach for a flyer and more details.

CFM2 – CrossFit

REGISTRATION FOR SUMMER FUN HAPPENING
!!!NOW!!!!!
KIDZ KAMP & ATHLETIC DEVELOPMENT!!!

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Metcon (Time)

For Time:

500m Row “Buy In”

-then-

3 Rounds

15 Kettlebell Swings-P:53/35 F:35/26

10 Push Jerks-P:95/65 F:65/45

REST 3 MINUTES

3 Rounds

15 Hang Power Cleans P:135/95 F:95/65

10 Handstand Push-ups F:Scale with Push Presses

-then-

500m Row “Cash Out”

Front Squat (EMOM 10mins 3 Front Squats start @ 75%)

Superman (6 Sets of :20 Work :10 Rest = 3minutes1 )

04/22/2015

Announcements

Summer Kids & Athletic Development Camp registration is open. Ask a Coach for a flyer and more details.

CFM2 – CrossFit

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Muscle-ups (20 minutes skillz & drillz of MU Progression)

Working the DIP/Hip the Kip(getting body parallel)/TRANSITION(GHD sit-up/

Chest 2 Bar Pull-Ups

Snatch warmup (No Measure)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

3 Snatches(with squat) P:115/75 F:65/55

5 Overhead Squats- P:115/75 F:65/55

7 Hand Release Push-Ups/Knees

9 Toes 2 Bar/Knees 2 Elbow

04/21/2015

Announcements

Summer Kids & Athletic Development Camp registration is open. Ask a Coach for a flyer and more details.

CFM2 – CrossFit

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Hang Clean and Jerk (5 x 3- 15 MINS to)

Metcon (Time)

7 Rounds for Time…

3 Wall Walks

5 Burpees

7 Ring Dips

10 Wallballs- P:14/10 F:10/6

15 Kettlebell Swings- P:35/26 F:26/20/15

20 DUs(sorry Lindsay;)/60 Singles

25 MINUTE TIME CAP

Midline

“Around the World”- 3 Rounds

:15 Plank

:15 Left Side Plank

:15 Plank

:15 Right Side Plank

REST :30