Thursday, October 23, 2014
The reason I love CrossFit....
What other sport can you finish after every else and get the most cheers, jeers, screams and encouragement.
Every one is a winner at CrossFit.
I LOVE this picture.
Friday October 24, 2014
515, 830 am and 600 pm
Lurong WOD 7
AMRAP in 7 Minutes
8 KB Swing
knee hand release pushups
russian kb swing
sumo dead lift (no high pull)
military hand release pushups
american kb swing 55/35
sumo dead lift (no high pull)
american kb swing 70/55
Wednesday, October 22, 2014
Tonight's endurance will be at a different location. Endurance will be meeting @ 6:15 at Northside track. The workout will be run on the track for this evening.
We have some big plans for this weekend.....
Saturday's schedule looks like this:
7:30 am Super Strength Saturday
8:30 am Mobility
9:00 am Competition Team
10:30 am Barbells for Boobs Fundraiser
Thursday October 23, 2014
515, 830 am and 430, 600 pm
10/7/5/3 Power Snatch
10/7/5/3 Push Jerk
10/7/5/3 Power Clean
Meeting at Northside Track
if you have any questions on where to go.
Tuesday, October 21, 2014
Totally had to use this title for this girls birthday!!!
Happy birthday to you, happy birthday to you, happy birthday dear Meghan, happy birthday to you!!!!
Meghan we love you and hope you have a fantabulous birthday.
Wednesday October 22, 2014
515, 830 am and 6, 7 pm
10 minute EMOM
Wall ball – 15 Wall 20/14
REST 5 minutes
5 Rounds for time
30 Double unders
15 KB Swings 70/53
10 minute time cap
Monday, October 20, 2014
I love this picture - we had SO much fun. It was awesome to see everyone working and cheering for each other. It was awesome to see and hear when new personal records were made!! We all worked together....as a family.
Congratulations go out to all of you....Hunter and Patrick men's rx, Troy and Joe men's scaled, Kim and Denise women's scaled, Jena and Elizabeth women's scaled.
And also to Maranda and Deb taking a second place finish in women's scaled division.....Nikole and Carole for taking a second place finish in women's rx division and
A super duper congratulations go out to Matty and Mark for taking first place in the men's rx division.
Tuesday October 21, 2014
4:30 pm CrossFit Class
5:30 pm Mobility Class
6:00 pm Competition Team - The athletes that entered MFFL are welcome to join us today to work on our October masters workouts.
Set the timer for 30 minutes:
4 − 8 rounds x 6 reps @ 74-79%
Rest 1 minute then:
DB Strict press – 4-8 rounds x 10 reps @ As Heavy As Form Allows
Rest 1 − 3 minutes before starting your next round.
Sunday, October 19, 2014
Today I want to wish a VERY happy birthday to Aaron - Happy birthday to you, happy birthday to you, happy birthday dear Aaron, happy birthday to you!!! We hope you have a wonderfully awesome day.
Stay tuned to Facebook for some fantastic pictures of this past weekends competition at CF061 - where CFM was represented by 7 teams, 3 of which finished on the podium.
I'm hoping to have them up some time tomorrow.
This weekend October 25th 2014 at 10:30 is our Barbells for Boobs fundraiser at CFM - if you cannot make it to the actual workout it's not too late to make a donation to someone's fundraising efforts. Our team link is: https://fundraise.barbellsforboobs.org/fundraise/team?ftid=38240
You could either join the team or pick a person to donate to. Each member of the fundraiser must raise $80 (the price of one mammogram) in order to participate in the workout on Saturday.
Monday October 20, 2014
515, 830 am and 430, 6, 7 pm
Alternating every 2 Min - for 20 Min:
Clean DL - 3 reps @ 100% of clean
Clean and Jerk @ 80-90%
10 Min AMRAP
200 M Run
4 Muscle Ups
8 Snatches 115/75#
Today we will be running some of the Masters Functional Fitness League workouts at the gym, so please bear with all the details:
Sunday October 19, 2014
10:30 am Mobility
11:00 am CrossFit
12:00 pm NO YOGA TODAY
*3 MINUTE AMRAP
Back Squats (racked)
Men 35-49 and Women 35-49 (155/105lb.)
Men 50-59 and Women 50-59 (135/85 lb.)
Men 60-64 and Women 60-64 (115/65 lb.)
Men 65+ and Women 65+ (95/45 lb.)
All Ages 95/45 lb.
Workout # 6: 21-15-9 Complex
7 hang power cleans
6 power snatches
8 pistols (alternating legs 4 + 4) or 16 Goblet Squats
7 ring dips
6 hand stand push ups (strict or kipping)
5 hang power cleans
4 power snatches
6 pistols (alternating legs 3 + 3) or 12 Goblet Squats
5 ring dips
4 hand-stand-push-ups (strict or kipping)
3 hang power cleans
2 power snatches
4 pistols or 8 Goblet Squats
3 ring dips
2 hand-stand-push-ups ((strict or kipping)
men 35-44 and women 35-44 (115/75 lb.)
men 45-54 and women 45-54 (105/65 lb.)
men 55-64 and women 55-64 (95/55 lb)
men 65+ and women 65+ (85/45 lb.)
35-59 Men and Women (53/35 lb. kb)
60+ (44/26 lb. kb)
men and women 50-59 1 abmat (2” riser)
men and women 60+ 2 abmat (4” riser)
Men and women (75/45 lb.)
Jumping pull-ups above chin and to chest-to-bar respectively.
Toes to bar: Athlete will, while supported by holding bar, lift legs with feet rising above waist.
Thursday, October 16, 2014
I LOVE this picture of Tami - She has worked SO hard at getting her form right on the snatch. I love that today she went for that 55# and did it over and over and over!!
So proud of you Tami.
REMINDER: The gym will be closed for regular classes on Saturday October 18 - please make a trip out to CF061 in Granger (Toscana Park) to cheer on your fellow athletes in the 061 Bash - Competition starts at 9:00 am on Saturday. We will be open for business Sunday as usual!!
Friday October 17, 2014
1 Arm KB Snatch
Hollow w. a twist
1 Arm KB Thruster
Plank w. a twist
Wednesday, October 15, 2014
Today we tackle Lurong WOD 6. Snatches and ABS!!!
Thursday October 16, 2014
515, 830 am and 430, 600 pm
AMRAP in 8 Minutes
Level 3: 95/65 and T2B
Level 2: 75/55 and Knees to 90
Level 1: 45/35 and abMat sit- ups