WARM UP

400m Run
20 Thrusters
20 Pull Ups

SKILLS

Thruster

WOD

"Thruster Pull-Up Progression"

In the first minute you must perform 1 Pull Up, then 2 Thrusters @ 75/55 on the second minute, 3 Pull Ups on the third, and so on until you cannot complete your current round.
 

WARM UP

20 Dislocates
20 Leg Swings
20 Burpees

SKILLS

Clean

WOD

Clean
1-1-1-1-1-1

 

WARM UP

15-12-9 of:

Burpees
Pull Ups

SKILLS

Sumo Deadlift High Pull

WOD

7 SDHP @95/65
10 Burpees
7 Strict Presses @95/65
5 Rounds

 

Team shirts make your team better! CFMTL Update - Click Here

WARM UP

400m Run
20 OH Squats
20 Burpees

SKILLS

Double Under

WOD

10 OH Squats @ 95/65
30 Double Unders
Max Rounds in 15 minutes.
 

 

CFM Team League Update - Click Here

WOD

50-40-30-20-10 of Push Ups alternating with
10-8-6-4-2 of Deads @ 315/225 

Fran Video

WARM UP

400m Run
25 Burpees

SKILLS

Thruster

WOD

Thruster
3-3-3-3-3-3 

Flexibility Training For Olympic Lifting is finally here!!

Meet Pauline

If you're having problems with any of your lifts, it's probably because you're not flexible enough. How many times have you heard us tell you that the reason you can't keep your heels down or get low enough on a squat or get your head through on an overhead lift is a flexibility issue? Well we're finally doing something about it!

Starting Monday June 14th, Pauline will be at CFM at with a specially designed flexibility program just for crossfitters. Come out and find out how flexible you aren't!

Pauline is a former team Canada figure skater who now owns and operates Power Yoga Canada. She still coaches figure skating and is the personal assistant to Baron Baptist http://www.baronbaptiste.com/ .

Class time will be posted later this week.
$15 per person

Warmup
400 meter run
21-15-9
situps and squats
12 burpees

Skills
Power Clean

WOD
in 10 minutes work up to a 1 rep max power clean

Rest as needed

21 Power cleans @ 135/95
21 burpees
400 meter run
15 Power cleans @ 135/95
15 burpees
200 meter run
9 power cleans @ 135/95
9 burpees
100 meter run

Post max loads and times

WARM UP

400m Run
12 Burpees
20 Dislocates

SKILLS

OH Squats

WOD

30 Thrusters @ 135/95 for time.

5 minutes rest.

30 OH squats @ 135/95 for time.
 

 
WARM UP

30 Air Squats
20 Burpees
10 Split Jerks

SKILLS

Jerk

WOD

100 Jerks For Time @ 135/95.... but everytime you put the bar down you must complete 10 burpees.
 

WARM UP

10 Snatch Grip Deadlifts
10 Hang Power Snatches
10 OH Squats
10 Wide Grip Back Presses

SKILLS

Wide Grip Back Rack Push Jerks

WOD

Complete 10 Rounds of the following complex:

7 Snatch Grip Deads
5 Hang Power Snatches
3 OH Squats
3 Wide Grip Back Rack Push Jerks
All @ 95/65
 

WOD

400m Run
50 Pull Ups
50 Push Ups
100 Squats
400m Run
35 Pull Ups
35 Push Ups
75 Squats
400m Run
20 Pull Ups
20 Push Ups
50 Squats


 

Don't forget about Pauline's class tonight at 8pm. Everyone would benefit from this class because all of us are tight and lacking flexibility in some way or another. $15  per person.

WARM UP

21-15-9 of:

Air Squats and Push Ups

Then a 400m run.

SKILLS

Back Squat

WOD

Back Squat
20-20-20 

WARM UP

10 minutes of Double Under Practice

SKILLS

HP Clean

WOD

50 Air Squats
20 Burpees
10 HP Cleans
3 Rounds
 

WARM UP

400m Run
50 Double Unders
20 Dislocates

SKILLS

Push Up

WOD

"Push Up Nicole"

In 20 minutes, do as many push ups as possible, but every time you fail or break plank position, you must run 400m.  We're looking for really good quality push ups in this one, let's clean up the shaky form!
 

WARM UP

400m Run
50 Double Unders
30 Air Squats

SKILLS

Deadlift

WOD

Deadlift
3-2-2-2-1-1
 

CFMTL Update - Click Here

WARM UP

400m Run
5 min. of pistols
20 Dislocates

SKILLS

Hang Snatch

WOD

21-15-9 of:

Hang Snatches @ 95/65
Chest To Bar Pull Ups
 

CFMTL Update - Click Here

WOD

40-30-20-10 of Burpees and Back Squats @ 45 lbs. (Empty Bar)

Secondary WOD

"Father's Day 5k Run"


 

We're halfway through the CFM Team League already!

WARM UP

21-15-9 of:
Air Squats
Push Ups
400m Run

SKILLS

Thruster

WOD

10-8-6-4-2 of Thrusters @ 135/95
50-40-30-20-10 of Double Unders
 

WARM UP

400m Run 
20 Dislocates
20 Back Squats
20 Push Ups

SKILLS

Back Squat

WOD

"CrossFit Total"

Your goal is to attempt a 1 rep max lift at the Back Squat, Press, and the Deadlift.  You have three attempts at each lift.  You score is your best of each added together. 
 

Andrew Phillips OH Squating in the old old place. Nice depth!

WARM UP

400m Run 
30 Pull Ups
15 Burpees

SKILLS

Power Clean

WOD

"Grace"

30 Power Clean and Jerks @ 135/95 for time. 
 

WARM UP

400m Run
21 Burpees
12 Pull Ups

SKILLS

Power Snatch

WOD

3 min. on, 1 min. off for 5 rounds of the following:

7 Power Snatches @ 75/55
7 Burpees

 

WARM UP

400m Run
50 Double Unders
20 Burpees

SKILLS

Clapping Push Ups

WOD

"Tougher Cindy"

5 Chest to Bar Pull Ups
10 Clapping Push Ups
15 Jumping Air Squats
Max Rounds in 20 Minutes.

(The clapping push ups - touch your own chest at the top of the push up.)

 

Thanks so much to everyone who came out to Element CF to support CFM.  Congratulations to Raul and Angie with podium finishes, and Erica, Mel P, Monica, and Scott T. 

 
 
 
 

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

Power Clean and Jerks @ 135/95

Burpees
 

Don't forget about this awesome class! The more you put in, the more you'll get out. $15 per session. Class is at 8pm.

The 8:00 Flexability class will be cancelled tonight

WARM UP

400m Run
5 min. of Pistol Practice
20 Dislocates

SKILLS

Jerk

WOD

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

WARM UP

400m Run
5 min. double under practice
20 Dislocates

SKILLS

Clean

WOD

400m Run
21 Pull Ups
12 Cleans @ 135/95
3 Rounds
 

Just a reminder that we are closed on Canada Day, July 1.  Also, there are still a lot of teams that still have to do their League WOD, Friday at 8:00 is the deadline.

WARM UP

400m Run
20 Deads
20 Burpees

SKILLS

Deadlift

WOD

3 Deadlifts
15 Burpees
5 Rounds

It's your choice of weight.  Make it heavy, challenge yourself. Post your weight completed and time. (135/12:17)