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Trainer - Meet the owners:  Jim and Carole Turnbo

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The only way to succeed is to not worry about what anyone else is doing.
BE strong, but not rude…
Every accomplishment starts with the decision to try.
Take today and turn your weakness into your strength!!
Let the games begin.  May the odds be forever in your favor.
I’m thankful for my struggle, because without it I would not have stumbled across my strength!!
Daddy, To the world you may be one person, but to me you are the world.
Perseverance is not a long race; It is many short races one after another.
For God has not given us a spirit of fear and timidity. But of power, love and self discipline.
Never give up EVER EVER EVER
Because it’s not what’s in the outside that counts…
It is 3:25 on Thursday February 19, 2015:
Some people are worth melting for.
We are what we repeatedly do.  Excellence, then, is not an act, but a habit.
Be strong you never know who you are inspiring.
Together, our strength can’t be broken.
And the sweetheart winners are…
We were born to unite with our fellow men, and to join in community with the human race.
Hunter is officially old enough to vote…and buy cigarettes too…
Never give up.  Stay focused. Stay positive. Stay Strong.
Behavior Influences Results
Look in the mirror.  That’s your competition.
Dreams do come true for those who dare to believe in themselves.
If you wait for perfect conditions, you’ll never get anything done.
A quiet man is a thinking man.
We are CLOSED for 8:30 am as of right now.
Even miracles take a little time…
Keep going you can do this…
The best way out is always through.
en-dur-ance (noun)

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Testimonial - Athlete Profile:  Jonnai Mauch

The only way to succeed is to not worry about what anyone else is doing.



I super duper love this smiling picture!

CrossFit Classes
Wednesday March 4, 2015
515, 830 am and 600, 700 pm

4:00- 6:00 pm Open Gym

WOD

Rest 20 seconds between sets:

10-9-8-7-6-5-4-3-2-1 C2B Pull-ups
20-18-16-14-12-10-8-6-4-2 Wall Balls


 


 


BE strong, but not rude…

BE kind, but not weak; BE bold, but not bully; BE humble, but not timid; BE proud, but not arrogant.



Well, 15.1 is officially in the books. Already in the first week we've seen some awesome PR's by CFM athletes. I love the open. I just love love it!! And I'm so proud to be on this journey with each and every one of you.

CrossFit Classes
Tuesday March 3, 2015
4:30 pm CrossFit
5:30 pm Mobility
6:00 pm Competition Team

WOD

15-12-9-6-3:

HSPU
Front squats 155/105
Burpee box jump 24/20

 


 


Every accomplishment starts with the decision to try.



Today we'd like to wish a very happy birthday to Suzie. What would our gym be like without Suzie's dynamic smile. Each and every time she's at the gym you see a smile on her face. And what I'm most proud of, she told me just the other day that she no longer fears the weightlifting WOD's. If you had any idea what we've been through, you'd be proud too. We love you Suzie and hope you had a super awesome Birthday!!

CrossFit Classes
Monday March 2, 2015
515, 830 am and 430,6,7 pm

WOD

Annie

50-40-30-20-10

Double Unders
Sit Ups

 


 


Take today and turn your weakness into your strength!!



Good luck to my baby girl as she tests for her level 1 CF Cert today.
I love you with all my heart and I know you are going to do SO awesome!!!

CrossFit Classes
Sunday March 1, 2015
10:30 Mobility
11:00 am Skills and Thrills

Today you will have the opportunity to do 15.1 and 1A or REDO 15.1 and 1A.

If you have been there done that and are ready to move on:

AMRAP in 15 Minutes

30 GHD Sit-ups
20 KB Swings 55/35
30 GHD Sit-ups
40 1 Arm KB Presses 55/35 (20 each arm)

 


 


Let the games begin.  May the odds be forever in your favor.



CrossFit Classes
February 27, 2015
515, 830 am and 600 pm

WOD 15.1 & 15.1A

WORKOUT 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

WORKOUT 15.1a

1-rep-max clean and jerk
6-minute time cap

Notes
These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.1 and 15.1a and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.1 and your score from your second attempt at 15.1a or vice versa.

Special Tiebreak
Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Affiliates will be responsible for validating that an athlete’s body weight is within their weight class. If an athlete opts not to submit their body weight they will still have a valid score for Workout 15.1a, but they will be ranked lower than athletes that lifted the same amount of weight and also submitted their body weight.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Workout 15.1 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Masters Scaled
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

 


 


I’m thankful for my struggle, because without it I would not have stumbled across my strength!!



This may be one of my favorite pictures of the sweetheart competition.
The picture says it all.
He was defeated.
Yet...there is an entire crowd of people standing behind him and cheering him on.
And his partner embracing him and letting him know it's OK.
This is why I love CrossFit.
This is why I go to the gym everyday.
No man left behind.
Together we will overcome.
Two is better than one.

HAPPY OPEN DAY CFM Athletes: Today marks the announcement of the 1st wod of the 2015 Reebok CF Games and I can't think of better people I'm ready to spend it with. Be listening live tonight at 8 pm as they announce the WOD - It will be the whiteboard workout first thing Friday.

CrossFit Classes
Thursday February 26, 2015
515 am 430, 600 pm
830 - 930 am open gym

WOD

Partner 5 x 5

Double Unders
Burpees
Box Jumps
Sled Pushes
Hollow Rocks

Endurance @ 7:00 PM

WOD TBA

 


 


Daddy, To the world you may be one person, but to me you are the world.



CrossFit Classes
Wednesday February 25, 2015
515, 830 am 6, 7 pm
4-6 pm Open Gym

WOD

Come on in for some snatches and squats.
You won't regret it.

 


 


Perseverance is not a long race; It is many short races one after another.



This week begins our open gym times for the Open season: The next 5 weeks we will have open gym on Wednesday's from 4-6 pm and Thursday's from 8:30-9:30 am. Here are the expectations of open gym time:

Remember that during open gym your coaches would be present but there is no actual class being run at that time. You could use this time to work on your weaknesses...get the wod in by yourself...do your own wod...hang out and talk...see Dr. Leffler ( on Wednesday's)

WARNING:
1. You HAVE to be done and off the floor by 6 pm on Wednesday's when the regular class starts.
2. You will probably need to bring your own "timing" device, if several people are doing different things the clock may not be available.

This Saturday is measure day for anyone that is interested in getting measured. My plan is to be available at the gym from 10-12 - please email me and let me know if you plan on being measured. (Carole)

CrossFit Classes
Tuesday February 24, 2015
4:30 pm
5:30 pm Mobility
6:00 pm Competition Team

WOD

AMRAP 5
10 OHS 115/75
10 Burpee over the bar

5 minute REST

AMRAP 5
8 Squat clean 135/95
4 Muscle up

5 minute REST

AMRAP in 5
12 Box jump 24/20
7 HSPU

 


 


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