tyty

Open Gym

10 – noon

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

 

ANNOUNCEMENTS:

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

 

fb-cover_christmas-party

CFM Christmas Party – TODAY – Saturday, December 20th @ 4pm. Bring the whole family!

Team WOD @ 9am

“Murph”

*Teams of 2:

Run 1 Mile

100 PullUps

200 PushUps

300 Air Squats

Run 1 Mile

(1 athlete works at a time. Athletes share work however they prefer, but must run together)

 

ANNOUNCEMENTS:

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

 

photo 3

Strength

Bench Press

3 x 60%

3 x 70%

3 x 80%

AMRAP @ 90%

WOD

3 Rounds For Time:

500 M Row

400 M Run

3 Rope Climbs

45 Second Plank Hold (must be done unbroken or start over)

 

ANNOUNCEMENTS:

  • TOYS FOR TOTSToday is the last day to donate a new, unwrapped toy. They will be picking up the toys today. Thank you for your generosity!!!

fb-cover_christmas-party

  • CFM Christmas Party - TOMORROW – Saturday, December 20th @ 4pm. Bring the whole family!
  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.

 

kb

Strength

Front Squat

3 x 60%

3 x 70%

3 x 80%

AMRAP @ 90%

WOD

50 PushPress (45/35)

40 Kettlebell Swings (1.5/1)

30 WallBalls (20/14)

20 PullUps

10 HSPU

20 PullUps

30 WallBalls

40 KBS

50 OverHead Squats (45/35)

CASH-OUT:  100 Double Unders

 

ANNOUNCEMENTS:

  • TOYS FOR TOTS – Donation bin will be picked up tomorrow, Friday 12/19. Please donate a new, unwrapped toy and make a child’s Christmas a little more magical.

fb-cover_christmas-party

  • CFM Christmas Party – Saturday, December 20th @ 4pm. Bring the whole family!
  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.

 

wallball

Strength

Deadlift

3 x 60%

3 x 70%

3 x 80%

AMRAP @ 90%

WOD

15 Minute AMRAP:

3 WallBalls (20/14)

200m run

6 MedBall Sit Ups (20/14)

200m row

9 PullUps

20 Mountain Climbers

Score is Total Rounds + Reps Completed

ANNOUNCEMENTS:

fb-cover_christmas-party

  • CFM Christmas Party – Saturday, December 20th @ 4pm. Bring the whole family!
  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.

 

duffy

Strength

Back Squat

3 x 60%

3 x 70%

3 x 80%

AMRAP @ 90%

WOD

3 Minute AMRAP:

5 Back Squats (165/115)

5 Muscle Ups (Sub 1 Pull up, 1 Knees to Elbows, 1 Toes to Bar for each M.U. “complex”)

*Rest 1 Minute – adjust weight on barbell*

4 Minute AMRAP:

40 Double Unders

4 Clean n Jerks (135/95)

*Rest 1 Minute*

5 Minute AMRAP:

8 Push Ups on barbell

20 Sit Ups

*Rest 1 Minute*

6 Minute AMRAP

12 Calorie Row

12 WallBalls

Score is Total Rounds Completed

 

ANNOUNCEMENTS:

fb-cover_christmas-party

  • CFM Christmas Party – Saturday, December 20th @ 4pm. Bring the whole family!
  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.

 

steve

Strength

Shoulder Press

3 x 60%

3 x 70%

3 x 80%

AMRAP @ 90%

WOD

5 Rounds For Time:

2 Bar Complex. Each rep consists of 1 Squat Clean, 1 Hang Power Clean, and 1 Shoulder to Overhead

10 Over The Bar Burpees

*Start with 135#/95#. Add 10# to your bar each round.

*If you don’t think that you can add 10lbs every round you can choose to start at a lower weight and then go up or start at (135/95) & add 10lbs until you fail and then drop back down.

 

ANNOUNCEMENTS:

fb-cover_christmas-party

  • CFM Christmas Party – Saturday, December 20th @ 4pm. Bring the whole family!
  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.

 

toys

Open Gym

10 – noon

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

 

ANNOUNCEMENTS:

fb-cover_christmas-party

  • CFM Christmas Party – Saturday, December 20th @ 4pm. Bring the whole family!
  • Claim your spot at the Jumpropeology Clinic coming to CFM on Saturday, January 10th. Click here to register.