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Check out our daily WODs..
07/15/2020

CFM2 – M2-60

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 Cap)

5 Push Up to Pike

10 Plate Deadlifts

5 Plate Shoulder Presses

10 Lunges

:30 Alt. Plank Heel Taps

Skill

Metcon (No Measure)

5 SETS ON A 10:00 CLOCK…

3-5 Strict Hanging Knee Raise to L-Kick

+

3-5 Kip Swings + Knees-Up

+

3-5 Kipping Toes to Bar

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

20 OH Plate Lunges

20 Plate G2OH

10 Toes to Bar

-Rest 2:00-

AMRAP x 4 MINUTES

10 OH Plate Lunges

10 Plate G2OH

5 Toes to Bar

(Score is Rounds + Reps)

Wednesday
07/12/2020

CFM2 – Strength Gains

Pause Back Squat (4×6)

Complete pause in bottom for minimum of one- thousand-one count. Must remain tight throughout lift. 50-55-60-65%

Wallball sit ups (4 x 12)

Dbl KB Box Step Ups (4×10)

Hold KB in front rack position.

Dual DB Waiter Carries (3 x 50)

3 x 50’ both arms fully locked out overhead

3×12: GHD Back Extensions

Add weight if needed

Sunday
07/11/2020

Announcements

Dear M2 Crew,

The staff & I can’t thank you enough for your continued support during these crazy times. The last few months especially during lock down have been tough on all of us and we appreciate you continuing your membership with us.

It has been so rewarding to see all of you eager & optimistic about getting back to the gym. We also want to thank you for helping us enact our 3 phase plan of re-opening our gym in the safest possible way. Safety & cleanliness has always been a top priority of CrossFit M2 & I will refuse to bend on this ever – even after this pandemic is long behind us.

Without you – CrossFit M2 wouldn’t exist. Thanks for helping us keep our vision of making Findlay a happier and healthier community.

Yours truly,
Michael Matthes
Owner CrossFit M2

CFM2 – M2-45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

100m Jog

10 Slam Ball Deadlifts

8/6 Cal Bike

:30 Overhead Slam Ball Hold

Strength

Metcon (Weight)

EVERY 2:30 x 4 SETS

10 Tricep Kickbacks

10 DB Front Raises

10 DB Hammer Curls

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50 Slam Balls (30/20)|(20/10)

50/40 Cal Bike

800m Run

50/40 Cal Bike

50 Slam Balls

(Score is Time)

Saturday
07/11/2020

Announcements

Dear M2 Crew,

The staff & I can’t thank you enough for your continued support during these crazy times. The last few months especially during lock down have been tough on all of us and we appreciate you continuing your membership with us.

It has been so rewarding to see all of you eager & optimistic about getting back to the gym. We also want to thank you for helping us enact our 3 phase plan of re-opening our gym in the safest possible way. Safety & cleanliness has always been a top priority of CrossFit M2 & I will refuse to bend on this ever – even after this pandemic is long behind us.

Without you – CrossFit M2 wouldn’t exist. Thanks for helping us keep our vision of making Findlay a happier and healthier community.

Yours truly,
Michael Matthes
Owner CrossFit M2

CFM2 – M2 At Home

Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

3 SETS

:30 Lunge w/ Twist

:30 Kang Squats

(No Measure)

Saturday Squats

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 12 Goblet DB Bulgarian Split Squats (R)

MIN 2 – 12 Goblet DB Bulgarian Split Squats (L)

MIN 3 – :45 Slow Squat Rotations

(Score is Weight)

Saturday Squats

Metcon (AMRAP – Reps)

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Air Squats

TABATA 2 – Active “1/2 Squat” Hold

TABATA 3 – Jumping Lunges

-1:00 Rest b/t Tabatas-

(Score is Reps)

NCMOBILITY

Warm-up (No Measure)

Check out today’s NCMOBILITY from The Ready State!

Saturday
07/10/2020

Announcements

Dear M2 Crew,

The staff & I can’t thank you enough for your continued support during these crazy times. The last few months especially during lock down have been tough on all of us and we appreciate you continuing your membership with us.

It has been so rewarding to see all of you eager & optimistic about getting back to the gym. We also want to thank you for helping us enact our 3 phase plan of re-opening our gym in the safest possible way. Safety & cleanliness has always been a top priority of CrossFit M2 & I will refuse to bend on this ever – even after this pandemic is long behind us.

Without you – CrossFit M2 wouldn’t exist. Thanks for helping us keep our vision of making Findlay a happier and healthier community.

Yours truly,
Michael Matthes
Owner CrossFit M2

CFM2 – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:20 Butt Kickers

:20 High Knees

:20 Jumping Jacks

100m Run

10 Scap Push Ups

5 Negative Push Ups

10 DB Deadlifts

Workout

Metcon (Time)

3 SETS

800m Run

30 Hand Release Push-Ups

20 DB Hang Power Cleans (50/35)|(35/25)

-Rest 1:30 b/t Sets-

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS

7/7 Single DB Shoulder Press (:01 Pause Overhead)

20 Slow Heels Taps Over DB

20 Slow DB Russian Twist

(No Measure)

Friday
07/10/2020

Announcements

Dear M2 Crew,

The staff & I can’t thank you enough for your continued support during these crazy times. The last few months especially during lock down have been tough on all of us and we appreciate you continuing your membership with us.

It has been so rewarding to see all of you eager & optimistic about getting back to the gym. We also want to thank you for helping us enact our 3 phase plan of re-opening our gym in the safest possible way. Safety & cleanliness has always been a top priority of CrossFit M2 & I will refuse to bend on this ever – even after this pandemic is long behind us.

Without you – CrossFit M2 wouldn’t exist. Thanks for helping us keep our vision of making Findlay a happier and healthier community.

Yours truly,
Michael Matthes
Owner CrossFit M2

CFM2 – M2-45

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

8/8 SA DB DL

8/8 SA Ring Rows

16 Walking Lunges

25ft Bear Crawl

Strength

Bench Press (6-6-6-6)

6-6-6-6

Bench Press

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 15 DB Hang Power Cleans (50/35)|(35/20)

MIN 2 – 15 Kipping Pull-ups

MIN 3 – 12 DB Front Rack Reverse Lunges

(No Measure)

Friday
07/10/2020

Announcements

Dear M2 Crew,

The staff & I can’t thank you enough for your continued support during these crazy times. The last few months especially during lock down have been tough on all of us and we appreciate you continuing your membership with us.

It has been so rewarding to see all of you eager & optimistic about getting back to the gym. We also want to thank you for helping us enact our 3 phase plan of re-opening our gym in the safest possible way. Safety & cleanliness has always been a top priority of CrossFit M2 & I will refuse to bend on this ever – even after this pandemic is long behind us.

Without you – CrossFit M2 wouldn’t exist. Thanks for helping us keep our vision of making Findlay a happier and healthier community.

Yours truly,
Michael Matthes
Owner CrossFit M2

CFM2 – M2 At Home

Daily-5 Warm-Up

Warm-up (No Measure)

1:00 Cardio Choice

into…

EMOM x 4 MINUTES

10 Single DB Russian Swing + Max Sit-ups

(No Measure)

Full-Body Strength

Metcon (Weight)

4 SETS ON A 12:00 CLOCK

3/3 Slow DB Turkish Get-Ups

(Score is Weight)

Full-Body Sprint Workout

Metcon (3 Rounds for time)

ON A 4:00 RUNNING CLOCK…

20 Hand Release Push-ups

30 Single DB Swings

75 Double Unders

-1:00 Rest-

ON A 6:00 RUNNING CLOCK…

40 Hand Release Push-ups

50 Single DB Swings

100 Double Unders

-1:00 Rest-

ON AN 8:00 RUNNING CLOCK…

60 Hand Release Push-ups

70 Single DB Swings

125 Double Unders

(Score is Each Set for Time)

Finisher + NCMOBILITY

Metcon (No Measure)

AMRAP x 5 MINUTES

20 Slow Deadbugs

20 Russian Twists*

*1 Rep = L + R

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

(No Measure)

Friday
We love to connect, share stories, and throw-down on a WOD with visiting athletes. We truly embrace the Spirit of CrossFit that bonds us all together. Together you and us make up the CrossFit community on a world wide level.
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