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December Beginner Class


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Trainer - Suzie Weirick


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!!
Strong people don’t put others down, they lift them up…..
OCD Obsessive CrossFit Disorder
Don’t stop when you’re tired stop when you’re done.
We are what we repeatedly do.  Excellence, therefore is not an act but a habit.

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Testimonial - Athlete Profile:  Jonnai Mauch

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.



If someone says you train too much, just choke them…you don’t need that kind of negativity!!

This picture is saweeeeeet!!!

In case you need some incentive for your Clean and Jerk today:

2014 Clean and Jerk World Record - 533# (Yeah for real!!)

CrossFit Classes
Monday November 17, 2014
515, 830 am and 430, 6, 7 pm


3 Rounds for time

15 Chest to bar Pull ups
12 Burpees
9 Clean and Jerk 135/95

Now for some actual instruction so you can make the above happen:



The girls at my gym can beat up the guys at your gym!!

CrossFit Classes
Sunday November 16, 2014
10:30 am Mobility
11:00 am Skills and Thrills


KB Swing


4 - (6 Minute Intervals)
Alternating between 1 and 2.

2 Rounds of:
15 KB Swings 55/35
15 Box Jumps 20/16
15 Toes to Bar

400 M Run
500 M Row

The box jumps are low so you can work on bounding.....
If you can't kip toes to bar, today is the day to work on the "kip" in the workout as opposed to trying to get your toes to the bar for each set.
Think want to move through these sets quickly and rest for the remainder of the 6 minutes....if you aren't getting any rest (approx 1 min) then you need to do less reps.



Most people live and die with their music unplayed.  They never even try!

CFM Athletes that fundraised for Barbells for Boobs - be sure to watch for the barbells banner to be hung by the loft. Each and every one of you did an awesome job in fundraising and as the banner states changed 31 lives by donating to this cause. Kudos to all of you!!!

CrossFit Classes
Friday November 14, 2014
8:30 am


Timer will run for 4 - 6 minute intervals
Alternate between 1 and 2:

2 Rounds for time:
15 KB Swings 55/35
15 Box jump 20/16
15 Toes to bar

For time
400m Run
500m Row



Some “FUN"draising for our fellow athlete…..

Many of you know Laura G - she frequents the 8:30 am class and you will see her occasionally on a Saturday morning with her daughter Jo in tow. Laura's son sails for the University of Toledo Sailing Club. At the beginning of October while sailing in New York his team won an all expense paid trip to France minus their airfare.
We are going to do a mini fundraising event at CFM leading up to the Thanksgiving Day workout to see if we can help offset the airfare cost for these kids.
To read more about their efforts you can check out their Facebook page: University of Toledo Sailing Club

Fundraising event #1: 50/50 Raffle - Tickets will be $1.00 each and you split the pot with the club.
Fundraising event #2: $100.00 Bacon Basket Raffle - Tickets will be $5.00 each and you win $100.00 worth of bacon from DC meats (just in time for the holidays)
If you like you could make a direct tax deductible donation to their team - follow the Facebook page for more information on this.

These tickets will go on sale at the gym starting Thursday November 13, 2014 - please see Carole to purchase. We will sell tickets all the way up until Thanksgiving morning when the drawing will be held as Hans (Laura's son) will be wodding that morning at the gym and we can present the funds raised to him for his team.

CrossFit Classes
Thursday November 13, 2014
515, 830 am 430, 600 pm


15/12/9/6/3 Power Snatch
15/12/9/6/3 Push Jerk
15/12/9/6/3 Power Clean

Endurance @ 7:00 pm




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