cfm beach

WOD

10-9-8-7-6-5-4-3-2-1

Clean & Jerk (135/95)

T2B

Box Jumps (24/20)

OLY @ 7pm

14 min EMOM

1 pause squat clean + 1 push jerk  + 1 power clean + 1 split jerk + 1.5 squat clean


New Class Added:

Olympic Lifting – Every Friday @ 7pm w/ our new OLY coach, Zach Cooper. Click here to learn more about Zach!

 

brent

Strength

Spend 10-15 minutes warming up to squat snatch

 

WOD

18 min AMRAP

5 hang squat snatch (135/95)

5 ring dips

5 strict HSPU

5 C2B pull-ups


New Class Added:

Olympic Lifting – Every Friday @ 7pm w/ our new OLY coach, Zach Cooper. Click here to learn more about Zach!

 

brando

Strength

Ring Dip Holds

3 rounds:

5 second hold at top of ring dip + 5 second hold at bottom of ring dip + 5 ring dips

*Rx+: Go for max holds

WOD

“The 3 Amigos”

For time:

Run to MHS Rd and back with jump rope in hand

On the way back up the hill, stop 3 times to complete 50 d/u (you choose the time & location to stop)

Return to CFM and row 100 cals

*Scale: 100 S/U


New Class Added:

Olympic Lifting – Every Friday @ 7pm w/ our new OLY coach, Zach Cooper. Click here to learn more about Zach!

 

cfm

Today’s Schedule:

8am: Open Gym

9am: Team WOD

6pm: Saturday Night Lights


Team WOD @ 9am

Teams of 2

4 rds for time:

800m run

50 wallballs (20/14)

6 alt rope climbs

30 hang power snatch (95/65)

Partner A runs the 800m while Partner B completes 50 wallballs. Once both are completed, move to the rope climbs where reps are alternated. Next, complete 30 hang power snatches, splitting the reps however you’d like. Once the round is complete, the athlete who ran first is now completing the wallballs while the other runs.

 

Saturday Night Lights @ 6pm

10 x 1 squat clean + 1 front squat + 1 jerk

*Add weight to find heaviest complex load.

**Score is heaviest complex completed

-Rest 5 minutes-

9 min AMRAP

5 burpees

4 power snatch (95/65)

3 ring muscle ups

 

brent

MTD is canceled today. Regular WOD @ 9:30am

Strength

Front Squat

20 min to find 20 rep max

WOD

CF Open 13.4

12 min AMRAP:

3 clean & jerks (135/95)

3 T2B

6 clean & jerks

6 T2B

Continue to increase by 3 reps per round…


Announcements:

TONIGHT – Friday, June 24th, @ 7pm: Nutrition Class with Coach Kenzie

 

help

“Even though this looks like an earthquake drill, it is not. This is awesomeness from my 6:30 class who all jumped in to motivate and support an athlete to finish strong. What an amazing gym to be a part of. I have met the most amazing, inspirational, and kind hearted people at Crossfit Murrieta. Of course we love our amazing photographer Abby, who never misses a great shot.”  – Coach Kenzie

WOD

“Frantastic”

21-15-9

pull-ups

thrusters (65/45)

-Rest 5 min-

21-15-9

push-ups

power snatch (65/45)

*Report 2 separate scores to the board.


Announcements:

This Friday, June 24th, @ 7pm: Nutrition Class with Coach Kenzie

 

kenz

Strength

Sled Runs

2 x 400m

*Choose weight that you can run with

 

WOD

15 min EMOM:

5 pull-ups

10 push ups

15 air squats

*If unable to finish under 1 minute, subtract 1 rep from each movement in order to keep going.

*Rx+: If 15 min EMOM is complete, keep going but increase each movement by 1 rep until failure.


Announcements:

This Friday, June 24th, @ 7pm: Nutrition Class with Coach Kenzie