Tuesday, April 22, 2014
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.
Wednesday April 23, 2014
515, 830 am and 6, 7 pm
In 20 Minutes:
800 M run:
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.
Monday, April 21, 2014
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.
Tuesday April 22, 2014
3 rounds for time of:
15 handstand push-ups
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.
Sunday, April 20, 2014
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.
I'm not going to lie, I was nervous, but they were absolutely delicious.
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
Saturday, April 19, 2014
Happy Easter to our CFM Family- we'll see you on Monday;)
Wednesday, April 16, 2014
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!!
Thursday April 17, 2014
515, 830 am and 430, 6 pm
10 DL 185/135
10 Box Jumps
10 KB Swings 55/35
10 Air Squats
1 x 60' DB Lunge 40/25
CrossFit Endurance Classes
To Be Announced
Tuesday, April 15, 2014
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!!
Wednesday April 16, 2014
515, 830 am and 6, 7 pm
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)
Monday, April 14, 2014
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.
April 15, 2014
4 Power Snatch
6 Clean and Jerk
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
12 Box Jumps
Sunday, April 13, 2014
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.
Monday April 14, 2014
515, 730 am and 430,6 and 7 pm