Friday

CFM2 – CrossFit

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Close-Grip Bench Press (5 X 5)

Metcon (AMRAP – Reps)

15 minute AMRAP

200m Run

3 Rounds of Cindy

Repeat-Repeat-Repeat for 15minutes

SCORE TOTAL REPS OF ALL CINDYS COMPLETED:)-each round = 30reps

Hollow Rock Hold (8 X :20 WORK followed by :10 REST)

Thursday

CFM2 – CrossFit

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Front Squat (6 x 6)

Metcon (AMRAP – Reps)

“TABATA”

8 Rounds of each for :20 Work :10 Rest

Jump Squats

:30 transition(switch station)

Mountain Climbers-Floor or Rings

:30 transition(switch station)

Row for Calories

:30 transition(switch station)

Plank Hold

Wednesday

CFM2 – CrossFit

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Metcon (Time)

Rowing Skillz & Drillz

Technique work for 2minutes then-

200m Row 50m Row Sprint X 4

Jump Rope (5 minutes of practice then ME 2:00)

Understanding & Developing Proper Jump Rope Technique

-different types of ropes

-rope length

-creating body awareness when jumping rope- elbows/arms glues to sides, don’t travel, “bounce” don’t jump of the balls of the feet, wrist does the work NOT the arms

PRACTICE! PRACTICE! PRACTICE

Metcon (Time)

5 Rounds

10 Left Arm KB Swing

10 Right Arm KB Swing

10 Eye Level KB Swing

10 KB Goblet Squats

Ab Killer

3 Rounds of:

20 AbMat Sit-ups

20 Ab Toe Touches

20 Russian Twist

Tuesday

Announcements

Snatch & Clean 101 Lesson Thursday July 30th at 7:30pm. For Beginners & Advanced, basic review of movements with Coach Eric Hanna

CFM2 – CrossFit

Congrats to All New Elements Graduates!!!
&
Welcome to all our member’s brave friends!!
Be sure to stop & introduce yourself to any new faces:)

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Thruster (3 x 6)

Metcon (Time)

For Time: With a Partner(for purpose of proper barbell use, partners should be male/male & female/female. There is NO prescribed weight, yet try to pair w/someone of similar fitness level.)

Have Fun!!!!

Partner A Starts Partner B Starts

HERE HERE

10 Thrusters 10 Burpees

9 Thrusters 9 Burpees

8 Thrusters 8 Burpees

7 Thrusters 7 Burpees

6 Thrusters 6 Burpees

5 Thrusters 5 Burpees

4 Thrusters 4 Burpees

3 Thrusters 3 Burpees

2 Thrusters 2 Burpees

1 Thruster 1 Burpee
When the clock starts Partner A will begin his/her 10 Thrusters – Partner B will begin his/her 10 Burpees. Once BOTH partners are finished with their first 10reps they switch then complete another 10reps of the other movement. Then continue with rep scheme- 9-9-8-8-7-7 so on and so forth.

Each Partner will complete

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

Thrusters & Burpees

(No Measure)

Coaches Choice – Core Work

Monday


Announcements

Snatch & Clean 101 Lesson Thursday July 30th at 7:30pm. For Beginners & Advanced, basic review of movements with Coach Eric Hanna

CFM2 – CrossFit

Congrats to All New Elements Graduates!!!
&
Welcome to all our member’s brave friends!!
Be sure to stop & introduce yourself to any new faces:)

View Public Whiteboard

Dynamic Mobility (No Measure)

Butt Kicks

High Knees

Lunges with trail leg hug

Shuffle

Karaoke

Skip Height

Toy Soliders

Inch Worm

Spider-mans

Finish with Downward Dog

-ankle/calf strech

-step up into runners lunge,knee falling out to side or elbows to the floor up & down x3

“Building the PERFECT Squat” (No Measure)

“Back 2 the Basics!”

Review Basic Fundamentals of Air Squat

Warming up Claves, Ankles, Hips & Lower Back

Emphasis of Perfect Form-

Weight in Heals, Chest up, Knees out as extension of hips

Metcon (Time)

PARTNER WOD

5 Rounds for Time

20 Alternating Box Jumps

20 Wallballs(10 each-divided any way)

20 Wallball Sit Up over the Box

Back Squat (4 x 6)

Saturday

Announcements

Snatch & Clean 101 Lesson Thursday July 30th at 7:30pm. For Beginners & Advanced, basic review of movements with Coach Eric Hanna

CFM2 – CrossFit

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Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Metcon (AMRAP – Reps)

4 Rounds of:

1 minute of Push Press 95/65

1 minute of Double Unders

1 minute of Burpees

1 minute Rest

Snatch (5 x 1)

Friday 7-23-15

Announcements

Announcing our first ever “BRING A FRIEND WEEK” July 27th to August 1st, bring a friend to any class time! In honor, we will be planning a week of fun!
Snatch & Clean 101 Lesson Thursday July 30th at 7:30pm. For Beginners & Advanced, basic review of movements with Coach Eric Hanna

CFM2 – CrossFit

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Back Squat (Back Squat 8×3 (heavy as possible) )

Metcon (Time)

3-Rope Climbs (6 seated)

-then-

3 Rounds:

200m Run

50-Double Unders (150 singles)

20-Overhead Plate Walking Lunges 45/25 (25/10)

-then-

3-Rope Climbs (6 seated)

Thursday


Announcements

Announcing our first ever “BRING A FRIEND WEEK” July 27th to August 1st, bring a friend to any class time! In honor, we will be planning a week of fun!
Stella & Dot Party! Please register on the whiteboard at CFM2 for attendance
Snatch & Clean 101 Lesson Thursday July 30th at 7:30pm. For Beginners & Advanced, basic review of movements with Coach Eric Hanna

CFM2 – CrossFit

View Public Whiteboard

Metcon (Time)

Brian Heydinger Memer of the Month Workout

2014 CrossFit Games Workout

8-Deadlifts P:115/75 F:85/45

7-Cleans

6-Snatches

8-Pull-Ups

7-Chest to Bar Pull Ups

6-Bar Muscle Ups

6-Deadlifts

5-Cleans

4-Snatches

6-Pull-Ups

5-Chest to Bar Pull-Ups

4-Bar Muscle-ups

4-Deadlifts

3-Cleans

2-Snatches

4-Pull-Ups

3-Chest to Bar Pull Ups

2-Bar Muscle Ups

Wednesday


Announcements

Announcing our first ever “BRING A FRIEND WEEK” July 27th to August 1st, bring a friend to any class time! In honor, we will be planning a week of fun!
Stella & Dot Party! Please register on the whiteboard at CFM2 for attendance
Snatch & Clean 101 Lesson Thursday July 30th at 7:30pm. For Beginners & Advanced, basic review of movements with Coach Eric Hanna

CFM2 – CrossFit

View Public Whiteboard

Push Jerk (8×3 (heavy as possible) )

Metcon (Time)

For Time:

10-HSPU

20-Wallballs

30-Toes to Bar

40-KB Swings 53/35

50-Burpees

60- KB Sumo Deadlift High Pull-ups 53/35

Tuesday

Announcements

Announcing our first ever “BRING A FRIEND WEEK” July 27th to August 1st, bring a friend to any class time! In honor, we will be planning a week of fun!
Stella & Dot Party! Please register on the whiteboard at CFM2 for attendance
Snatch & Clean 101 Lesson Thursday July 30th at 7:30pm. For Beginners & Advanced, basic review of movements with Coach Eric Hanna

CFM2 – CrossFit

View Public Whiteboard

Deadlift (8 x 3 @ 80% of 1RM Clean)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#