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Trainer - Meet the owners:  Jim and Carole Turnbo

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I’ll never be perfect but I can be better.
Train insane or remain the same.
Be stronger than your strongest excuse.
It doesn’t matter if I feel like working out, all that matters is I do it anyway.
The pain you feel today will be the strength you feel tomorrow.
If you think you can or if you think you can’t, you’re right!
This Saturday at CFM…Barbell Snatchers
Gracious words are a honeycomb, sweet to the soul and healing to the bones.
Hard days are the best, because that’s when champions are made.
Let the games begin….GAMERS…don’t forget your homework:
It’s finally Friday.
Be yourself because an original is worth more than a copy.
Don’t worry about those who talk behind your back, they’re behind you for a reason.
Discipline:  Doing what needs to be done even when you don’t want to.
Wishes are just memories from your future.
Sign up today for the Power Fit Games Challenge
Strong people don’t put other down, they lift them up.
Be so good they can’t ignore you.
THANK YOU ATHLETES OF CrossFit Michiana…
Commit thy works unto the Lord, and thy thoughts shall be established (Proverbs 16:3)
The only person you should try to be better than is the person you were yesterday.
It’s Throw BackThursday….so I went waaaaay back.
Do not conform to the powers of this world but be transformed by the renewing of your mind.
Life reveals her beauty one miracle at a time…
Don’t wait for the perfect moment, take the moment and make it perfect.
A one hour workout is 4% of your day.
If it doesn’t challenge you, it doesn’t change you.
Never let success get to your head.  Never let failure get to your heart.
The humble man makes room for progress, the proud man believes he is already there.
Be strong and courageous for the Lord your God will be with you wherever you go.

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Testimonial - Athlete Profile:  Jonnai Mauch

I’ll never be perfect but I can be better.



Weekend Schedule:
Saturday 7:30 am Super Strength - 9:00 am Comp Team - 10:00 am Power Fit Games Team
Sunday 9:00 am Mobility - 9:30 am CrossFit
Monday 8:30 am CrossFit - closed remainder of day.

Friday September 4, 2015
8:30 am

WOD

“Weston”

5 rounds for time of:
Row, 1000 m
200m Farmers Walk (Dumbbell) 45/25
50m Waiter Walk (Right Arm) 45/25
50m Waiter Walk (Left Arm) 45/25

I will also start posting the Sunday WOD on Friday from here on out;0)

Sunday September 6, 2015
9:00 am Mobility
9:30 am CrossFit

WOD

5 Rounds For Time:
10 Power Cleans 135/95
10 Burpees

8 Min Time Limit

Then:

EMOM x 8
2 Push Press
Start at 75% 1RM, increase as form allows

Rest 2 min

EMOM x 8
5 Bent over barbell rows

 


 


Train insane or remain the same.



Just hanging around.

CrossFit Classes
Thursday September 3, 2015
515, 830 am and 430, 600 pm

WOD

20 Minute Time Limit

5 Rounds

Max Rep Bench Press
ADV 185/135
INT 135/95
BEG 95/65

2 Rope Climbs

Then:

6 Min AMRAP
Toes to Bar (or K2E)
Any time you come off the bar
do 10 Wall Balls 20/14

Endurance @ 7:00 pm

WOD

Broken 2 Mile

800m Run
30 Abmat Situps
25 Air Squats
20 Pushups
400m Run
25 Abmat Situps
20 Air Squats
15 Pushups
200m Run
20 Abmat Situps
15 Air Squats
10 Pushups

Rest: 2min and Repeat!
Record Time for both intervals

 


 


Be stronger than your strongest excuse.



Dr. Jenny would like to invite you all to see her new facility - Jenny is a CFM athlete. Come on out and check out the new clinic this weekend.

Reminder of this weekends schedule:
Saturday 7:30 am Super Strength, 9:00 am Competition, 10:00 am Power Fit
Sunday 9:00 am Mobility, 9:30 am CrossFit
Monday 8:30 am Team WOD (CLOSED FOR ALL OTHER CLASSES)

CrossFit Classes
Wednesday September 2, 2015
515, 830 am and 6,7 pm
Open Gym 4-6 pm

WOD

3 rounds:

Row 250m/Run 200 M
10 Kettlebell Swings 75/55
10 Burpees
10 Kettlebell Swings 75/55
10 Burpees
10 Kettlebell Swings 75/55
Row 250m/Run 200 M
Rest 3 Minutes

 


 


It doesn’t matter if I feel like working out, all that matters is I do it anyway.



Love the determination on Saturday. Still on a PR high,

Labor Day Weekend Schedule
Friday 8:30 am only
Saturday 7:30 am Super Strength, 9:00 am Comp Team, 10:00 pm PowerFit Games
Sunday 9:00 am Mobility, 9:30 am CrossFit
Monday 8:30 am CrossFit (closed for all other class times)

CrossFit Classes
Tuesday September 1, 2015
4:30 pm CF
5:30 pm Mobility
6:00 pm Power Fit Games

WOD

Clean: (yes, there is a squat)
EMOM x 9 minutes 2 reps:

Minutes 1, 2 & 3 @ 70% of clean
Minutes 4, 5 & 6 @ 75%
Minutes 7, 8 & 9 @ 80%

Then:

PP + Split Jerk
5 x 1 + 1 @ 80-85% of split jerk

 


 


The pain you feel today will be the strength you feel tomorrow.



Congratulations to the ladies that competed in this past weekends Barbell Snatchers. For some awesome pictures you'll have to visit our Facebook page. It was a day of fun filled with great memories and some amazing PR's!!!

CrossFit Classes
Monday August 31, 2015
515, 830 am and 430, 6, 7 pm

WOD

10-8-6-4-2 Front Squat at 65% 1RM
200m run after every round

10 min

15 minutes:

10/10 One-arm dumbbell row
10/10 One-Leg bulgarian split squat
10/10 One-arm dumbbell strict press
10/10 One-Leg deadlift

 


 


If you think you can or if you think you can’t, you’re right!



Gage ran his first middle school cross country meet yesterday. We were so blessed to be able to watch him run. He did wonderful.

Reminder: No power fit WOD tomorrow...but we will have Barbell Snatchers at 10 am.

Friday August 28, 2015
8:30 am

WOD

Karen

150 Wall Balls for time

 


 


This Saturday at CFM…Barbell Snatchers



This Saturday 12 CFM Athletes will be competing right here at CFM in the Barbell Snatcher. Come on out and join in the fun...we're looking for some HOT male judges...and of course husbands and boyfriends are welcome as well. We will start the event at 10 am and it will run until all 12 athletes have done their designated lifts.

Listed below are the participants:

Mindi Fisher Rx
Kimberly Brant Scaled
Corinne Stockbridge Scaled
Lyndsey Hall Rx
Carol Turnbo Rx
Sabrina Scott Rx
Sami Kauffman Rx
Deborah Riegsecker Rx
Denise Ott Scaled
Cindy Koehler Rx
Meghan Tarver Scaled

CLICK HERE FOR MORE DETAILS

And the Barbell Snatcher Lifts and Divisions:

Elite

5 Rep Max Back Squat
3 Rep Max Shoulder to Overhead
1 Rep Max of the complex: Snatch + 3 Overhead Squats

Rx

5 Rep Max Back Squat
3 Rep Max Shoulder to Overhead
1 Rep Max of the complex: Snatch + 1 Overhead Squat

Scaled

5 Rep Max Back Squat
3 Rep Max Shoulder to Overhead
1 Rep Max of the complex: Snatch (by any means necessary) + 1 Overhead Squat

Party

5 Rep Max Back Squat
3 Rep Max Should to Overhead
1 Rep Max of the complex: Clean + 2 Thrusters

Masters
If you’re 40+ you are automatically entered as a masters athlete in the division you select.

CrossFit Classes
Thursday August 27, 2015
515, 830 am and 430, 600 pm

WOD

For time:
18-15-12-9-6-3 – Unbroken toes to bar
Rest as needed between sets
if you cannot complete a set unbroken, rest and repeat that set again.
Time Cap 12 Minutes

Then:

3 x 3 minutes on : 2 minutes off
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box jump 24/20

7:00 pm
Endurance WOD

To Be Announced

 


 


Gracious words are a honeycomb, sweet to the soul and healing to the bones.



When is the last time you used gracious words? Think before you speak. You never know who's listening.

CrossFit Classes
Wednesday August 26, 2015
515, 830 am and 6, 7 pm
4-6 pm open gym

3 Rounds
8 Bent over Barbell Rows
60' lunge with a plate 45/25

Then:

I go, you go:
AMRAP in 18

400 M Run

 


 


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