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Countdown to the 2014 CF Games Open

Hylete PROMO Code “CFMichiana25”

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Trainer - Carole Turnbo

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Strive not to be a success, but rather to be of value.
Life isn’t about getting and having, it’s about giving and being.
Homemade Easter Eggs… Perfectly yummy!!!
The Gym is closed today - Happy Easter
Don’t run away from challenges, RUN OVER THEM.
Alone we can do so little; together we can do so much.
Today is D-day… Or better known as DONUT Day for some of you!!!
We all make mistakes. It’s how we come back from the mistakes that matters.
Are you ready to learn the KIP?
Don’t stop trying just because you’ve hit a wall. Progress is progress no matter how small.
While the coach is away, the athletes must play…or is it pay?
Either write something worth reading or do something worth writing.
Make each day your masterpiece.
Some do.  Some don’t.  Some will.  Some won’t.
Sunday class is back in session!!
Keep your blood clean, your body lean, and your mind sharp.
Pray not for an easy life. Pray for the strength to endure a difficult one.
It is not because things are difficult that we do not dare…...
If you can do it once, you can do it a hundred times.
It’s not the years in your life that count, its the life in your years.
The question isn’t who is going to let me; it’s who is going to stop me.
The good, the bad, and the ugly…...
You may be dissapointed if you fail, but you will be doomed if you don’t try.
Be who you are and say what you feel because…...
You have two options in the morning.  1.  Continue dreaming.  2.  Wake up and chase your dreams.
Deadlifts and PR’s….That’s what the Open is made of!
We have another birthday today….
With a rebel yell, he cried more more more…...
Strength within.  Pride throughout.
Fall seven times get up eight!!

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Testimonial - Athlete Profile:  Jonnai Mauch

Strive not to be a success, but rather to be of value.



Today we get to celebrate a really special lady and her Birthday. Tamis, we love you and wish you a Happy Happy CrossFit Birthday - we love having you in our gym and part of our CrossFit Family and we want to take today to celebrate you CrossFit style.

Tami chose Cindy as her birthday workout but we've added a little twist today.

CrossFit Classes
Wednesday April 23, 2014
515, 830 am and 6, 7 pm

WOD


Running "Cindy"

In 20 Minutes:

800 M run:

Then AMRAP

5 Pull-Ups
10 Push-ups
15 Squats

When the clock starts at 3,2,1 Go, you will begin by running the 800 M course - upon your return to the gym, you will do as many rounds of possible of "Cindy!" Good luck athletes and Happy Birthday Tami.

 


 


Life isn’t about getting and having, it’s about giving and being.



A picture of me working out during 14.1. The only open wod I got to do for this Open. They released the masters qualifier wods last Thursday and the top 200 masters in each region and age division were asked to do the wods.

I'd like to do some of the wods as I start to work my way back into the CF world....so today we will be doing masters qualifier wod 3.

CrossFit Classes
Tuesday April 22, 2014
4:30 pm

Event 3

3 rounds for time of:

50-calorie row
15 handstand push-ups
50 double-unders

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1...Go,” the athlete will grab the handle and begin rowing. When you finish each round and return to the rower, you must reset the monitor to zero before rowing again.

Every second counts in this workout. Your score will be the time it takes to complete all repetitions. There is no time cap for this workout.

 


 


Homemade Easter Eggs… Perfectly yummy!!!



So, this is officially my first Easter celebration without a Reese's peanut butter egg...between that and peeps, well this girls smiles:0)
So, I opted to try to make my own with a recipe that had been posted to my Facebook wall.

1/2 cup sunbutter
2 tbsp coconut flour
2 tbsp maple syrup (I used 1)
1 tsp of vanilla extract
Mix together in a bowl and form into 6 egg shapes.
Put in freezer for 10 minutes.

Melt 1/2 cup Enjoy life chocolate chips
1/2 tbsp coconut oil

Dip preshaped frozen eggs filling into the melted chocolate using a toothpick.
I stuck mine back in the freezer so I could enjoy them exactly the way I eat my Reese cup.
Frozen!!!

I'm not going to lie, I was nervous, but they were absolutely delicious.

CrossFit Classes
Monday April 21, 2014
515, 730 am and 430, 6, 7 pm

Amrap in 17 minutes:

200 m run
12 toes to bar
12 thrusters 35/25

 


 


The Gym is closed today - Happy Easter



Happy Easter to our CFM Family- we'll see you on Monday;)

 


 


Don’t run away from challenges, RUN OVER THEM.



Today we have a birthday celebration - Tim had a birthday last Sunday but today we are going to celebrate it CrossFit style. Tim has come up with a pretty awesome WOD to celebrate his 51st birthday today!!
Tim, we are happy to have you as a CFM athlete and family member and today we with you the happiest CrossFit Birthday EVER!!

CrossFit Classes
Thursday April 17, 2014
515, 830 am and 430, 6 pm

WOD

5 Rounds:

10 DL 185/135
10 Pushups
10 Box Jumps
10 KB Swings 55/35
10 Air Squats
1 x 60' DB Lunge 40/25

CrossFit Endurance Classes


7:00 pm

To Be Announced

 


 


Alone we can do so little; together we can do so much.



Donut WOD 14.6 is now in the books. Top WOD goes to Hunter with 5 rounds + 1 Donut for a total of 16 Donuts;0)
What a fun time we all had, make sure you check out the pictures on Facebook - you'll see what it's like to eat donuts while you're wodding!!

CrossFit Classes
Wednesday April 16, 2014
515, 830 am and 6, 7 pm

WOD


Man Overboard

The number of exercises you do will be determined by the number of athletes in your class - each class will be divided by 3:

150' (or 2.5 Lengths of the floor) Sled Push Hi/Lo 90/70 (Pace Car)
2 Man Team: Row for Calories (Score)
3 Man Team: Box Jumps (Score)
4 Man Team: Double Unders (Score) Singles divide by 3.
5 Man Team: AbMat Sit-ups (Score)
6 Man Team: Back Extensions (Score)

 


 


Today is D-day… Or better known as DONUT Day for some of you!!!



Reminder: We will be having a Mexican Fiesta this Friday evening April 18th at 6:00 pm at our house. Please let me know if you need the address or directions.....why a fiesta you say? Many reasons, we are going to celebrate Mark R...moving away, we are going to celebrate new friends, old friends and any friends yet to meet....we can even celebrate the 2014 open...whatever you feel like celebrating just come on out we'll add it to the list. Please bring a dish to share - appetizer or dessert. Please BYOB. And just a friendly reminder that this is an adult only party - so leave the youngin's at home.

CrossFit Classes
April 15, 2014
4:30 pm

7 Rounds:

4 Power Snatch
6 Clean and Jerk
9 Deadlift

135/95

Then feel free to hang out or stay around for our 2nd Annual:

DONUT WOD 14.6


5:30 pm Mobility
6:00 pm Time to Eat the Donuts

This WOD is for any and everyone whether you were in the Open or not, come on out and help us celebrate another year in the books.

Powder Me Up

AMRAP in 12

3 Powdered Sugar Donuts
6 Squat Cleans 115/75
9 Pull-ups
12 Box Jumps

 


 


We all make mistakes. It’s how we come back from the mistakes that matters.



Don't forget this weekend April 19th is our Free Community Workout on Saturday at 7:30 am - be there or be SQUARE!!
Also, we will be closed Sunday April 20th for Easter.

CrossFit Classes
Monday April 14, 2014
515, 730 am and 430,6 and 7 pm

WOD

Diane

21-15-9

Deadlifts 225/155
HSPU



 


 


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