charity

Strength

Shoulder Press

5 x 65%

5 @ 75%

3 x 85%

AMRAP @ 95%

WOD

Run dirt loop

100 DU

Run dirt loop

*Repeat from 6/20/14. Check previous score here.

 

ANNOUNCEMENTS:

  • Holiday Hours: Thursday (Thanksgiving) 9am class only, Friday (Black Friday) 9am class only
  • Breaking News: We will be hosting a Thanksgiving Day WOD to support a local CrossFit family in need. Click here to get all the details.
  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.

 

 

cf

Open Gym

10 – noon

Come work on skills, strength, or make-up a WOD that you missed. Hope to see you there!

 

ANNOUNCEMENTS:

  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.

 

 

joey

Team WOD @ 9am

25 min AMRAP:

25 MB sit-up/toss over 24″ box (20/14)

20 Burpees (partner holds plank; switch as needed)

15 Partner Squats (with a MB at your backs) *5 burpee penalty if ball falls out*

10 Partner Deadlifts @ 65% of total body weight (add both athlete’s weights together, then multiply total by .65)

 

ANNOUNCEMENTS:

  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.

 

eric

Strength

Bench Press

3 x 60%

3 x 70%

3 x 80%

3 x 90%

WOD

“USMC”

20 (men)/15 (women) dead-hang pull-ups

100 sit-ups

3 mile run (12 laps around CFM)

 

ANNOUNCEMENTS:

  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.

 

oh

Strength

Front Squat

3 x 60%

3 x 70%

3 x 80%

3 x 90%

WOD

“Ugly Duck”

21-15-9

Wall Balls (20/14)

Overhead Squats 95/65# (65/45# masters 50+)

K2E

 

ANNOUNCEMENTS:

  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.

 

thruster

Strength

Deadlift

3 x 60%

3 x 70%

3 x 80%

3 x 90%

WOD

“Little Ben” (Open 14.5)

21-18-15-12-9-6-3

Thrusters 95/65# (65/45# masters)

Bar–facing Burpees

 

ANNOUNCEMENTS:

 

hspu

Strength

Back Squat

3 x 60%

3 x 70%

3 x 80%

3 x 90%

 

WOD

“Diane”

21-15-9

Deadlift 225/155# (180/135 masters 50+)

HSPU

 

ANNOUNCEMENTS:

 

sled

Strength

Shoulder Press

3 x 60%

3 x 70%

3 x 80%

3 x 90%

WOD

“CrossBeau”

Warm-Up: 1600m run

*10 min time cap

40 yard weighted sled suicide sprints

*10 min time cap

 

ANNOUNCEMENTS:

  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.