happy

Open Gym

10 – Noon

Come work on skills, strength, or make-up a WOD that you missed during the week. We hope to see you there!

 

bbq

CFM Community BBQ Today @ 11 am

Hamburgers will be served! (Courtesy of Primal Pastures)

Bring a side/dessert to share.

Open WOD 15.5

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

 

erica

WOD

“Cindy”

20 min AMRAP:

5 pull ups

10 push ups

15 squats

*Repeat WOD from 8/21/14. Check previous score here. 

 

ANNOUNCEMENTS:

bbq

CFM Community BBQ TOMORROW- Saturday 3/28 @ 11 am (following completion of 15.5)

Hamburgers will be served! (Courtesy of Primal Pastures)

Bring a side/dessert to share.

 

kbs

Strength

3 sets:

2 power snatch + 3 overhead squats @ 80-85% snatch 1RM

WOD

5 rounds:

3 min Amrap

400 m run

Max effort KB Swings(2/1.5)

*Rest 1 minute between rounds

*Score is total # of KBS completed in all 5 rounds

 

ANNOUNCEMENTS:

bbq

CFM Community BBQ this Saturday 3/28 @ 11 am (following completion of 15.5)

Hamburgers will be served! (Courtesy of Primal Pastures)

Bring a side/dessert to share.

 

tonya

Strength

7 min EMOM

1 power clean + 2 front squats (@ 80% of squat clean max)

WOD

15 Min AMRAP:

20 Cal row

10 box jumps (30/24)

5 push jerks (185/125)

 

ANNOUNCEMENTS:

bbq

CFM Community BBQ this Saturday 3/28 @ 11 am (following completion of 15.5)

Hamburgers will be served! (Courtesy of Primal Pastures)

Bring a side/dessert to share.

 

mike

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Strength

1 Arm KB Overhead Squat

4 sets x 8reps (4 each arm)

WOD

“Michael”

3 rds

800 m run

50 back extensions

50 sit-ups

*Repeat WOD from 7/24/14. Check previous score here. 

 

 

squat clean

Strength

Bench Press

5 x 5

*Start at 50% of 1RM – add 5-20# per set

WOD

16 min EMOM

Even:10 deadlifts (185/125)

Odd: 5 squat cleans (185/125)

 

ANNOUNCEMENTS:

bbq

CFM Community BBQ this Saturday 3/28 @ 11 am (following completion of 15.5)

Hamburgers will be served! (Courtesy of Primal Pastures)

Bring a side/dessert to share.

 

 

gavin

World Down Syndrome Day – March 21st

“Gavin”

3 rounds for time:

7 bear complex (95/65)

21 T2B

*5 burpee penalty if you drop the bar during the bear complex

 

Open Gym 

10 – Noon

Come work on skills, strength, or make-up a WOD that you missed during the week. “Gavin” will the preferred workout of the day!