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December Beginner Class


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Trainer - Carole Turnbo


If the love of what you’re doing exceeds the labor of doing it…
Time to work some goats…...
I woke up this morning and realized, I don’t have what it takes to be AVERAGE!
Train like you’ve been picked for the hunger games.
I believe I can fly…
Since we didn’t get to squat on Tuesday…
December Beginner Class
You are what you eat…..
If someone says you train too much, just choke them…you don’t need that kind of negativity!!
The girls at my gym can beat up the guys at your gym!!
Most people live and die with their music unplayed.  They never even try!
Some “FUN"draising for our fellow athlete…..
A one hour workout is 4% of your day.  No excuses.
Successful and unsuccessful people do not vary greatly in their abilities….
WARNING:  Daily exercise and healthy eating leads to increased awesomeness.
2nd Place Baby…..Congrats Boys!!
Peek - A - Boo - I see you!!
This is the day that the Lord has made; let us rejoice and be glad in it. PSALM 118:24
It doesn’t matter what you’re doing, play to WIN!
I may not be the strongest, I may not be the fastest, but all be damned I’m trying my hardest!
I want to inspire someone.  I want someone to look at me and say, because of you, I didn’t give up!
SORE.  The most satisfying pain.
When life knocks you down…do a burpee.
Thank you from the bottom of my heart…...
I just like to lift, lifting is my favorite.
Announcing:  Goat November….check it out
Oh, squatting isn’t functional?  Tell me how you get off the toilet!
Will lift for bacon.
Change your thoughts and you’ll change your world.
Let’s squat until we’re big booty hoes!!

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Testimonial - Athlete Profile:  Jonnai Mauch

If the love of what you’re doing exceeds the labor of doing it…

Success is inevitable.

Don't forget your mula for a chance to win the bacon basket! Tickets are $5.00 each- $80 worth of bacon could be yours- raffle will take place after the 8th annual blow your turkey WOD!

CrossFit Classes
Wednesday November 26, 2014
515, 830 am and 6,7 pm



Strict HSPU –
rest as needed b/t sets

8 x 20:20
Odd – Ring support
Even – Bottom of dip


8 minute AMRAP
8 Deadlift 225/155
8 Pull up
8 Over the bar Burpees



Time to work some goats…...

CrossFit Classes
Tuesday November 25, 2014
4:30 pm
5:30 pm mobility
6:00 competition team

Goat practice



Double unders



I woke up this morning and realized, I don’t have what it takes to be AVERAGE!

Today, we'd like to wish a very happy birthday to Laura - Laura has been a CFM athlete for 6 years now and our gym wouldn't be the same without her. Laura, we wish you the best day ever. Happy happy birthday to you.

And we'd also like to wish happy birthday to Brent. Brent - we hope all your birthday wishes come true. Thank you for choosing CFM as your gym.

This week, we have a slightly different schedule - we will be closed for normal class times on Thursday and Saturday. We will have our 8th annual Blow Your Turkey WOD at 8:00 am on Thursday - T-shirts have arrived for this event. We will have one class on Friday morning at 8:30 am as normal and Sunday we will be open for business as usual.

CrossFit Classes
Monday November 24, 2014
515, 830 am and 430, 6, 7 pm


with a Partner

For time:
Each athlete performs as a relay:
21 Calorie row
21 Wall balls 20/14
21 Hang cleans 135/95


15 Calorie row
15 Wall balls
15 Hang cleans


9 Calorie row
9 Wall balls
9 Hang cleans

Time cap: 20 minutes



Train like you’ve been picked for the hunger games.

Coaches Face!!

CrossFit Classes
November 23, 2014
10:30 am Mobility
11:00 am Skills and Thrills




Snatch Progression Warm-up
1x5 w. bar
2x5 by feel


4 x 4 Minutes on 2 minutes off:

750 M Row
Alternate Burpees/Wall Ball



I believe I can fly…

I believe I can touch the sky
I think about it every night and day
Spread my wings and fly away
I believe I can soar
I see me running through that open door.

What do you believe?

Do you believe you can fly? Is it time for you to run through that open door? Or maybe the door is closed and you're afraid to see what's on the other side?

Reminder: Tomorrow is our FREE community workout @ 7:30 am.
Beginner's class for December starts on the 1st - 8:30 am.

CrossFit Classes
Friday November 21, 2014
8:30 am


Barbell Cycling

10/7/5/3 Power Snatch,
Rest 120-150 seconds
10/7/5/3 Push Jerk,
Rest 120-150 seconds
10/7/5/3 Power clean,
Rest 120-150 seconds
10/7/5/3 Power clean + Jerk,
Rest 120-150 seconds



Since we didn’t get to squat on Tuesday…

We shall make up for it today!!

CrossFit Classes
Thursday November 20, 2014
515, 830 am and 430 600 pm



Back squat – 4 x 5 @ 85%
Rest 1 minute
Single arm DB Row - 10 As heavy as form allows
Rest 1-3 minutes


Back squat – 1 x AMAP -2 @80% (7-12 reps)
Rest 1 minute
Single arm DB Row - 10 As heavy as form allows

Endurance @ 7:00 pm

Chip, Chip Away......

20 Box Jumps (24/20)
20 Sit-Ups
20 - 30' sprints
20 Over the bar burpees
20 KB Swings (55/35)
20 Power Cleans
20 Push Ups
20 Squat Jumps
20 Mountain Climbers (ea. leg)
20 Pull-Ups



December Beginner Class

Let your friends know that it's time they joined in on the CF fun....New intro class starting December 2014.

For details on this upcoming class - information is in the sidebar to your right.

Thanksgiving hours:

Wednesday November 26th 2014: Normal Class Hours
Thursday November 27th 2014: 8:00 am (by reservation only) 8th Annual Blow Your Turkey WOD
Friday November 28th 2014: 8:30 am ONLY
Saturday November 29th 2014: Closed
Sunday November 30th 2014: Normal Class Hours

CrossFit Classes:
Wednesday November 19th, 2014
5:15, 8:30 am and 6, 7:00 pm


7 minute AMRAP

8 Toes to Bar
8 DB Snatch 65/45 alternating arms
8 Box jump 24/20

REST 10 minutes

7 minute AMRAP

40 DU
20 KB Swings 70/53
10 Burpees

Here is some great information on improving your KB Swing:




You are what you eat…..

I don't think I've eaten any SEXY BEASTS today!!!

Ok, I found that very funny.....what brings out your sexy beast?!?!?!

CrossFit Classes
Tuesday November 18, 2014
4:30 pm only
5:30 pm mobility
6:00 pm Competition Team


Today you get to choose - depending on your mood:

1. Row Intervals
10 − 12 Intervals 1+2+3 = Interval
1. 90 seconds, easy pace
2. 60 seconds, moderate pace
3. 30 seconds REST

2. With a 30 minute time:
Superset alternate between 1 and 2, as many sets as you can fit in:

1. Back squat – (4−8) sets x 5 @ 80-85%
Rest 1 minute
2. KB/DB Strict press – (4-8) sets 10 reps
Rest 1 − 3 minutes before back to 1.



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