WARM UP

10 Burpees
20 Leg Swings
20 Dislocates
2-3 Rounds

SKILLS

OH Squats

WOD

Overhead Squat Fran

21-15-9 of:

OH Squats @ 95/65
Pull Ups

Warmup
10 pullups
10 dislocates
15 squats
10 burpees
20 lunge steps
10 pushups
10 dislocates

Skills
Push Jerk

WOD
Press 1-1-1-1-1
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5

30 power snatches @ 95/65
30 pullups
30 burpees
3 rounds

Warmup
20 leg-swings each leg
20 dislocates
20 squats
20 pullups

Skills
Cleans

WOD
5 cleans @ 185/115
25 air squats
10 rounds

Warmup
20 dislocates
3 rounds of Cindy
20 dislocates

Skills
Back Squat

WOD
Back squat
1-1-1-1-1-1-1


 

21-15-9 of:

SDHP @ 95/65
Burpees
Pull Ups
Push Ups 

Warmup
10 deads
15 pushups
15 Pullups
20 squats
2 rounds

Skills
Pullups

WOD
7 deads @ 315/225
14 pushups
21 pullups
5 rounds
post times

Warm-up
20 squats
20 pullups
20 pushups
20 dislocates
20 power cleans

Skills
clean and jerk

WOD
Every minute on the minute perform 2 clean and jerks @ 185/115 for 20 minutes or as many minutes as you can.

WARM UP

21-15-9 of:
Push Ups
Squats
20 Dislocates

SKILLS

Power Clean

WOD

12 Power Cleans @ 135/95
6 Front Squats @ 135/95
3 Push Press @ 135/95

6 Rounds

Warmup
20 pullups
20 pushups
20 kettlebell swings
20 squats
2-3 rounds

Skills
Back Squats

WOD
Back Squats
3-3-3-3-3-3-3

WARM UP

10 Pull Ups
10 Dislocates
20 Air Squats
2-3 Rounds

SKILLS

Pull Ups

WOD

1 Minute of Burpees
1 Minute of Pull Ups
Continue for 20 minutes, your score will be a separate number (Ex. - 121/65)

Check out this picture from the Holy Spirit High School year book, 1982! It's our very own Glenn Butt and Chris Baker. 

OC's new class starts today! From this point on every weekday you can come and take OC's 9:30am class! OC has been a dedicated CrossFitter for 2 years now and has just returned from California with her level one certification. Come on in and try her class.

Warmup
20 dislocates
20 overhead squats
20 snatch balences

Skills
snatch and power snatch

WOD
Snatch progression @ 95/65
One snatch the first minute, two the second, three the third and so on until you are unable to complete the required amount of reps in the minute. your score is the last completed minute.
Scale using power snatches.
If you need practice with this lift, this is your chance. Use a light weight that will allow you to complete lots of reps and dial in your technique.
Good luck!!!

This Saturday's Olympic Lifting Class has been moved back an hour to 8:00am rather than the usual 8:30.  It is just this one time.  All other classes will be at the normal 8:30.

5 Deadlifts @ 275/185
10 thrusters @ 75/55
5 rounds
post times

 

Warmup
20 lunge steps
10 pullups
10 pushups
10 dislocates
2-3 rounds

Skills
Split Jerk

WOD
Split Jerk
1-1-1-1-1-1-1
post max load

WARM UP

5 Pull Ups
10 Push Ups
15 Squats
20 Burpees

SKILLS

Back Squat

WOD

50 Back Squats @ 135/95
50 Burpees
50 Back Squats @ 135/95

 

Warmup
10 overhead squats
10 Pushups
10 situps
3 rounds

Skills
hang power snatch

WOD
7 hang power snatches
25 air squats
7 burpees
7 rounds
post times

Warmup
10 pullups
10 pushups
20 squats
20 dislocates
5 burpees
2 rounds

Skills
pullup

WOD
30 sec pullups
30 sec squats
30 sec pushups
30 sec squats
30 sec situps
30 sec squats
8 rouds
post 2 seperate scores, the total reps of pullups, pushups and situps as one and the total number of squats performed.

WARM UP

20 Dislocates
20 Air Squats
10 Burpees
2-3 Rounds

SKILLS

Deadlifts

WOD

Deadlift 
1-1-1-1-1-1 

5 rounds of:

25 Pull Ups
20 Push Ups
15 OH Squats @ 95/65

This Wednesday we will be starting a competitve league that will consist of 12 workouts throughout the year. One workout will be posted every month and you will have the entire month to perform the workout.  League workouts must be done on Wednesdays between 5pm and 8:30pm. You have one chance to do the league workout and the workout must be executed in the presence of Eric or Mark. Reps will be held to the highest standard and missed reps will not count. The years standings will be kept on the whiteboard. 

January WOD

Angie
100 pullups
100 pushups
100 situps
100 squats

 

WARM UP

2-3 rounds of "Cindy"

SKILLS

Back Squat

WOD

Back Squat
3-3-3-3-3

WARM UP

5 Burpees
10 Push Ups
15 Air Squats
2-3 Rounds

SKILLS

Snatch/Clean & Jerk

WOD

30 Clean and Jerks @ 135/95

or

30 Snatches @ 135/95

It's up to you.

WARM UP

21-15-9 of:
Push Ups
Air Squats

SKILLS

Pull Ups

WOD

4 min. of Tabata Sprints
4 min. of Tabata Pull Ups
4 min. of Tabata Sprints 

WARM UP

5 Pull Ups
10 Push Ups
15 Air Squats
2-3 Rounds

SKILLS

Power Clean

WOD

7 Power Cleans @ 135/95
25 Air Squats
15 Pull Ups

7 Rounds 

WARM UP

20 Dislocates 
20 Squats
10 Hang Cleans
2-3 Rounds

SKILLS

Cleans

WOD

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

30-20-10 of:

OH Squats @ 115/75
Burpees

Happy New Year everyone!  What better way to welcome the new year than a 2010 rep workout? 

"Season's Beatings" is a partner workout where only one partner is working at a time.  We will be open 10:00 until 2:00 today.  So get yourself a partner and come in this morning to rip it out!  If you don't have someone to go with, but you would like to have at it, than we ask that you show up at either 10:00, 11:00, or 12:00 and we will hopefully be able to team you up with someone.  (The latest we'd like to see people starting is 12:00)

We would also like to take this opportunity to thank everyone who has helped us out in these past couple of weeks with the move.  So many of you have stepped up and donated your time when it was truly needed.  2009 was great everyone, we thank you all for making CFM the best gym there is.

 
Here it is:

SEASON'S BEATINGS 2010

(All Barbell Lifts Are At 95/65)
150 KB Swings @ 53/35
100 Thrusters
150 Pull Ups
200 Push Ups
100 OH Squats
250 Air Squats
200 Sit Ups
150 Lunge Steps
100 Power Snatches
100 Back Squats
100 Burpees
200 Box Jumps @ 20"/16"
100 Cleans
100 Jerks
10  Team Deadlifts @ 500/400/300

So, only one of the two partners can work at any given time.  Each partner is not obligated to do half the work, it can be split up according to attributes or fatigue, however you decide.  The team deadlift at the end means that both partners lift the heavy ass bar at the same time.  500 lbs. for two guys, 400 lbs. for a guy and a girl, and 300 lbs. for two girls.  Have fun!

WARM UP

20 Dislocates
20 Squats
10 Deads
2-3 Rounds

SKILLS

Deadlift

WOD

Deadlift 
5-5-3-3-1-1