Tuesday, December 17, 2013
Today we will celebrate Myra's birthday. We are so happy to have Myra as a part of our CrossFit family - she brings joy and laughter each time she comes in to wod. I thought for sure I was going to have to rescue her from the pull-up bar band on Monday as I had visions of her slinging herself through the ceiling. ;0) Myra, Jim and I wish you the happiest CrossFit birthday ever...enjoy the wod she has chosen to share.
Wednesday December 18, 2013
515, 830 am and 6,7 pm
1000 M Row
30 PVC OHS
10-12 Min Kipping Practice
What all can you use the kip for:
Pullup, dip, HSPU,Muscle Up
Zeus with a partner:
3 rounds - 1 person working at a time
30 WB 20/14
30 SDLHP 75/55
30 Box Jump 24/20
30 Push Press 75/55
Row 30 calories
10 Body weight Back Squats
(When choosing a partner,find someone that can squat what you are squatting and is comparable in weight)
Monday, December 16, 2013
Reminder: This Saturday is CFM's last Free Community Workout of 2013 - it's time to drag your friends that are ready to make a change in their lives.
Tuesday December 17, 2013
4:30 pm ONLY
5:30 Competition Team
AMRAP in 30 Minutes
5 Dead Lift 275/185
13 Push Up
9 Box Jump 24/20
Sunday, December 15, 2013
On the 1st day of Christmas my Trainer gave to me....
So this workout is done as you would sing the song 12 days of Christmas.....On the first day of Christmas my trainer gave to me "1 Christmas Get Up", on the second day of Christmas my trainer gave to me "2 Power Snatches, 1 Christmas Get Up", on the 3rd day of Christmas my trainer gave to me "3 Pull Ups, 2 Power Snatches, 1 Christmas Get Up" ....... so on and so forth until you complete all 12 rounds or what would better be known as all 12 days.
This workout is best done wearing your gaudy Christmas socks.....sweater if your daring....and whatever else you have that is green and red and full of Christmas Spirit.
Monday December 16, 2013
515 and 730 am, 430, 6 and 7 pm
12 days of Christmas
1 Christmas Get Up 55/35
2 Power Snatches 95/65
3 Pull Ups
4 Knees to Elbows
5 Push Ups
6 Weighted Sit Ups
8 Box Jumps
9 Wall Balls
10 CF Burpees
11 KB Swings 55/35
12 Thrusters 95/65
There will be a 25 minute time limit.
Sunday December 15, 2013
Joshie is going to come up with something "spicy" so today is a day you won't want to miss.
Thursday, December 12, 2013
First of all, today is Joe's 30th Birthday. Joe is one of the body weight ninjas in the gym and he can do pull-ups like its nobody's business. Well, I like how Joe gave himself something he is good at AND something he needs to work on as his 30th birthday present to him. And all of us, of course! Joe, we love having you in the gym and can't wait to see how you grow and change in your CrossFit future.
Now, the title of today's post. I FEAR Fran. I have been thinking about Fran since Joe sent me his birthday request last week. Every day strategically planning on how I was going to attack Fran. Joe didn't know this as he requested this WOD, but this is my favorite workout and my most feared. I can't wait to celebrate Joe's Birthday WOD with him today. 3,2,1 GO!!
Friday December 13, 2013
615 and 830 am
Wednesday, December 11, 2013
TO: CFM Athletes and their "better half!"
FROM: Jim and Carole Turnbo
WHEN: December 28, 2013 @ 7:00 pm
WHERE: Our home (I will put our address up at the gym)
WHY: To EAT, DRINK, and Be Merry!!! and most importantly..... We will be handing out our CFM"MF" Awards for 2013.
We will have potluck style carry in (please keep your dishes as paleo as possible- if they are not paleo please just let us know) and bring your own cooler filled with whatever makes you smile !!
If you'd like you could put what you are bringing in the comments on Facebook so we don't have too much of one thing and not enough of another.
Jim and I will provide pork roast and Christmas ham.
And mostest importantly.....PRESENTS!!!!! This year we are going to change it up a bit. This year we are going to have a CrossFit Sock Swap. So, please get the coolest, weirdest, craziest socks ($10-$12 limit) and if you'd like to be in the "sock swap" wrap them up as crazy as you can manage and we'll do our exchange on Saturday evening.
Please note this is NOT required for you to attend - if you'd like to participate in the exchange then bring some socks in a cute and crazy package ....and we'll have some fun.
Thursday December 12, 2013
515 and 830 am, 430 and 600 pm
In teams of 3:
AMRAP in 15
15 Swing 55/35 (Pace Car)
Push Press 35/25 DB (Score for Reps)
Box Jump 24/20 (Score for Reps)
Endurance WOD @ 7:00 pm (With Carole)
Tuesday, December 10, 2013
Coming soon, to a gym near you - "Broke Back Cowboy 2". Stuey lost ANOTHER bet to Cathy and once again we will visit the awful burpee/bear crawl WOD....Stay tuned for a date.
Mark your calendars:
Friday December 13 - Sweatshirt orders due.
Monday December 16 - 12 Days of Christmas WOD - all day
Saturday December 21 - Free Community WOD @ 7:30 am
Tuesday December 24 - Santa Claus WOD - 6:15 and 8:30 am only CLOSED for PM classes
Wednesday December 25 - closed
Thursday December 26 - closed for AM classes - open for PM classes + endurance
Wednesday December 11, 2013 (Happy 2.5 years Handsomeface - I love you)
515 and 830 am, 6 and 7 pm
EMOTM for 20 minutes
Today is designated PERFECT
push up day.
In order to receive and RX on this workout you must have your chin over the bar for EVERY
rep and you MUST
and I repeat this with every ounce of determination I can muster up you MUST
have perfect pushups. I know, what is a PERFECT
It is a push up in which your chest and legs touch the floor at the bottom of the rep and your arms and butt rise at the same time to a perfect locked out elbow at the top of the rep.
Maybe it's easier to say what it is not:
It is not your chest 1,2 or 6 inches from the floor at the bottom of the rep.
It is not bent elbows at the top.
It is not leaving your groin on the ground with your arms locked out at the top.
It is not "worming" your pushup so that your arms lock out and then all of a sudden your butt comes up.
So, perfect pushup day....3,2,1 GO!!!
Monday, December 09, 2013
Sweatin' with your Sweetheart WOD #1 has been announced, make sure you check out our Facebook page for all the awesome details. It's only 9 weeks away......
If you are not competing and you can help in any capacity and I have not spoken with you about it, please send me a quick email and let me know. I am looking for judges, weight movers, and crowd control!!
Tuesday December 10, 2013
4:30 pm only
OHS @ 90%
135/95 30 Reps
5:30 pm Competition Team Training