jesse

Open Gym 8 – 9 am

Team WOD @ 9 am

Team WOD

-Teams of 2-

25 Min AMRAP:

10 thrusters (95/65)

10 box jumps (30/24)

10 sit-ups

10 push-ups

*One partner does AMRAP, other runs 400m with plate (45/25)

*Switch at the end of every 400m run

*Score = total number of rounds + laps ran

 

ANNOUNCEMENTS:

  • LAST CALL: Please find your journal (located in the racks by the wallballs) and take it home with you. We will no longer have a storage area for the journals.
  • New Hours Added! Starting June 1st, we will offer a 7:30 AM class. We will also offer a new Saturday Night Lights class every Saturday at 6 PM. Be ready for a killer workout!
  • Save-the-Date: Nutrition class “Eat to Perform” hosted by Coach Kenzie will be held on June 29th @ 7pm. More details to come!

 

john

Strength

Deadlift

4 sets x 7 reps @ 55-65%

*Goal is to be fast AND efficient!

 

WOD

7 min AMRAP

5 deadlifts (125/85)

5 hang cleans (125/85)

5 push jerks (125/85)

*Rest 2 minutes

1000m row

*Score = Rounds Completed + Row Time  

 

ANNOUNCEMENTS:

  • LAST CALL: Please find your journal (located in the racks by the wallballs) and take it home with you. We will no longer have a storage area for the journals.
  • New Hours Added! Starting June 1st, we will offer a 7:30 AM class. We will also offer a new Saturday Night Lights class every Saturday at 6 PM. Be ready for a killer workout!
  • Save-the-Date: Nutrition class “Eat to Perform” hosted by Coach Kenzie will be held on June 29th @ 7pm. More details to come!

 

box

Strength

Front Squat

7 sets x 2 reps @ 85% of 1RM

*Rest 30 – 60 seconds… Should be challenging!!

WOD

15 min AMRAP:

8 Burpee box jumps overs (24/20)

12 KB swings (1.5/1)

30 D/U

 

ANNOUNCEMENTS:

  • New Hours Added! Starting June 1st, we will offer a 7:30 AM class. We will also offer a new Saturday Night Lights class every Saturday at 6 PM. Be ready for a killer workout!
  • Please collect your journal from the racks located by the wallballs and take it home with you. We will no longer have a storage space for them at the gym. Thanks!
  • Save-the-Date: Nutrition class “Eat to Perform” hosted by Coach Kenzie will be held on June 29th @ 7pm. More details to come!

 

wein

Skillwork

Rope Climb Practice

WOD

15-12-9-6-3

DB thrusters (45/25)

Wallball sit-ups (20/14)

*2 rope climbs between rounds

 

ANNOUNCEMENTS:

  • New Hours Added! Starting June 1st, we will offer a 7:30 AM class. We will also offer a new Saturday Night Lights class every Saturday at 6 PM. Be ready for a killer workout!
  • Please collect your journal from the racks located by the wallballs and take it home with you. We will no longer have a storage space for them at the gym. Thanks!
  • Save-the-Date: Nutrition class “Eat to Perform” hosted by Coach Kenzie will be held on June 29th @ 7pm. More details to come!

 

 

cool ppl

Strength

For 6 minutes, 20 seconds on 40 seconds off:

Max row for calories

WOD

For time:

30 OH walking lunges with plate (45/25)

200m run

25 ring rows

200m run

20 wall balls

200m run

15 push ups

200m run

10 T2B

200m run

 

ANNOUNCEMENTS:

  • Please collect your journal from the racks located by the wallballs and take it home with you. We will no longer have a storage space for them at the gym. Thanks!

 

murph

 

Today we honor our fallen soldiers.

“Greater love hath no man than this, that a man lay down his life for his friends.” (John 15:13)

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Scales:

1/2 “Murph” or partner up

 

Today’s Schedule:

  • “Murph” at 9 am – ALL OTHER CLASSES CANCELED TODAY
  • Potluck BBQ after the WOD (11 am – 1 pm). Bring meat to grill and a side to share.
  • Baby Shower for the Duffy’s. They are expecting twin boys in July!
  • 3-2-1 GO! Fitness Challenge winners will be announced and rewarded.

 

beau

Open Gym

10 – Noon

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

 

ANNOUNCEMENTS:

Memorial Day –  TOMORROW – Monday 5/25 @ 9 am – Be ready to complete “The Murph”. If you’ve got a twenty pound vest or body armor, wear it. Bring your family & friends!

9 am WOD only– All other classes will be canceled on Memorial Day

  • Immediately following the WOD – Potluck BBQ & Baby Shower for James & Rachel Duffy. Bring some meat to grill and a side to share. The Duffy’s are expecting twin baby boys in July! Let’s sprinkle them with some CFM love!
  • 3-2-1 Go! Fitness Challenge winners will also be announced and handsomely rewarded! :)

 

leah

OLY @ 8am

Open Gym 8-9am

Team WOD @ 9am

TEAM WOD

-Teams of 2-

25 min AMRAP:

120 D/U

60 clean & jerks (95/65)

60 sit ups

60 KB swings (1.5/1)

60 burpees

*Score is total rounds completed

*One partner works while the other rests

 

ANNOUNCEMENTS:

Memorial Day –  This Monday 5/25 @ 9 am – Be ready to complete “The Murph”. If you’ve got a twenty pound vest or body armor, wear it.

9 am WOD only– All other classes will be canceled on Memorial Day

  • Immediately following the WOD – Potluck BBQ & Baby Shower for James & Rachel Duffy. Bring some meat to grill and a side to share. The Duffy’s are expecting twin baby boys in July! Let’s sprinkle them with some CFM love!
  • 3-2-1 Go! Fitness Challenge winners will also be announced and handsomely rewarded! :)