Archives

HAPPY NEW YEAR!!!! Metcon (Time) For Time: 2019m Row 2 rounds: 20 Double-unders 19 T2B 20 HPC (75/55) 19 ABmat Sit-ups 20 KB Swings (American) 19 Russian Twists

Monday Wide Stance Good Mornings (Weight) Take 20 min to work up to a heavy 5rm @22×1 tempo. Superset with 10 strict T2B or hanging leg raises Metcon (Time) Fitness: 4 rds- 10 Squat Jumps + [...]

Saturday Metcon (AMRAP – Rounds and Reps) Partner Wod AMRAP 16 400m Run (partners run together each round) 30 Deadlifts (135/95)(155/115) 30 Burpee Box Jump-overs (20/18)(24/20)

Friday Push Press 1rm (Weight) Take 20 min to find Push Press 1rm

Thursday Metcon (AMRAP – Rounds and Reps) Fitness & Performance AMRAP 24 750m Row 100 Double-Unders 800m Run

Wednesday Front Squat 1rm (Weight) Take 20 min to find 1rm F/S Maintain proper form below parallel. Metcon (8 Rounds for reps) Fitness & Performance Tabata 8x :20/:10 a) Burpees b) AB Sit-ups [...]

Monday Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups

CFM CHRISTMAS PARTY!!!! Metcon (Time) 12 Days of Christmas 1. Deadlift or Hang Power Snatch (85/65) 2. Thruster 3. Power Clean 4. Push Press 5. Box Jumps (24/20) 6. KBS (70/53) 7. Pull-ups or C2B [...]

Friday Fitness & Performance Deadlift (Weight) Take 20 minutes to find Deadlift 1rm Metcon (AMRAP – Rounds and Reps) Fitness & Performance AMRAP 8 6 Deadlifts (155/125)(185/155) 12 [...]

Thursday Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row