Feb 2017
A. Overhead Squat – In 10 minutes, work up to a heavy 5. B. For time, complete sets of 21-15-9 of: Thruster 100/70# Toes to Bar Magnitude Scoop Come join us as we kick off the CrossFit Open Season!!! This Thursday we’re holding a pre-Open potluck at the box! Bring your favorite app to share (anything goes)! We’ll also be screening the announcement of Open WOD 17.1. Come check out
Feb 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. D.T. (Partner-style) 5 rounds for time of: Deadlift x12 155/105 Hang Cower Clean x9 155/105 Push Jerk
Feb 2017
AMRAP 5 A. Bike (Cal) x10/7 Box Jump x10 24/20″ Rest 2:30 AMRAP 5 Wall Ball x10 20/14# Double-Under x30 Rest 2:30 AMRAP 5 Row (Cal) x10/7 H.R. Push-Up x10/7
Feb 2017
Weightlifting Wednesday A. Thruster – 10 minutes to a heavy 3 B. EMOM 12 Min 1 – T&G P. Clean x10 135/95# Min 2 – T&G P. Jerk 135/95# Min 3 – Rest C. Max reps in 3 minutes of: DB Squat Clean 50/35#
Feb 2017
A. Bench Press – In 10 minutes, work up to a heavy 5. Note: All sets leading up to heaviest set should be 5 reps each. B. EMOM 16 Min 1 – 15 Toes to Bar Min 2 – 12 Burpee lateral hop over plate Min 3 – Row for max calories Min 4 – Rest Magnitude Scoop Last call for Hoodies! We extended our order deadline until Wednesday at
Feb 2017
A. Power Snatch – 12 minutes to a heavy triple. Note: reset after every rep, no touch & go. B. Open WOD 15.2 From 0:00-3:00, 2 rounds of: 10 Overhead Squat 95/65# 10 Chest 2 Bar Pull-Ups From 3:00-6:00, 2 rounds of: 12 Overhead Squat 12 Chest to Bar Pull-Ups From 6:00-9:00, 2 rounds of: 14 Overhead Squat 14 Chest to Bar Pull-Up Follow the pattern until you fail to
Feb 2017
With 4 teams going head to head… AMRAP 20 A. Bike x10 Cal 2 Rope Climb 10 KB Goblet Style Lunges (alternating/stationary) 70/53# Row x10 Cal 15 Abmat Sit-Up Note: Once order of athletes is established it may not be changed. Athletes may not pass one another at any time. All athletes start on the bike, and proceed through the movements in the order they are written.
Feb 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. For time, complete set of 1-2-3-4-5-6-7-8-9-10 of: Dead Lift 245/170# Wall Walk/HSPU Note: For rounds 1-5 perform wall walks, rounds 6-10 perform HSPU.
Feb 2017
10 RFT 10 Wallball 20/14# 10 KB Swing 70/53# 30 Double Under Magnitude Scoop Due to the Winter Storm, there will not be any Open gym or afternoon classes today.
Feb 2017
Weightlifting Wednesday A. Every 90 seconds for 5 rounds T&G Power Snatch – Start at 60% of 1RM P. Snatch and increase across every round. B. Max reps in 5 minutes Power Clean & Push Jerk (without pause at shoulder) Use 70-80% of Max Clean & Jerk Note: Reset after every rep, no touch and go! C. Front Squat – In 10 minutes, work up to a heavy triple.
Feb 2017
4 sprint rounds for total time of: 500m Row 30 Push-Up 15 C2B Pull-Up Rest 2 minutes after every round. Magnitude Scoop Magnitude Hoodies – If you are looking to get in on our last order of hoodies, the final deadline is Monday – February 13th at noon. To place an order, click HERE!
Feb 2017
A. Overhead Squat – In 10 minutes, work up to a heavy triple. B. 5 RFT 10 DB P. Snatch 50/35# (alternating) 10 T2B 40 Double Under
Feb 2017
In 4 teams, as fast as possible, complete sets of 100-75-50-25 of: Dead Lift 185/125# H.R. Push Up Pull-Up A. Bike (cal) Note: Up to 4 athletes may work at a time, any additional athletes must wait to be subbed in. The team must complete all 400 reps of the first round in order to move on to the second round of 75. Athletes may switch between movements as often
Feb 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. A. Turkish Get-Up – 10 minutes to work up to a heavy double. Note: A double consist of 4 reps (2 reps each hand) alternating hands each rep. B. 4 RFT HSPU x10 KB OH Walking Lunge (Left hand) x8 steps 26/18# Box Jump x10 24/20″ KB OH Walking Lunge (Right hand) x8 steps
Feb 2017
Open WOD 14.4 AMRAP 14 60 Cal Row 50 Toes to Bar 40 Wallball 20/14# 30 Clean 135/95# 20 Muscle Up
Jan 2017
Weightlifting Wednesday A. Thruster – In 10 minutes, work up to a heavy triple. B. EMOM 12 Min 1 – T&G Clean x8 – Heaviest possible Min 2 – T&G P. Jerk x8 – Heaviest possible Min 3 – Rest C. RDL 4×5@90-110% of 1RM Clean
Jan 2017
EMOM 24 Min 1 – Row (Cal) x16/11 Min 2 – Burpee to Plate x13 Min 3 – Rope Climb x2 (or 10 Pull-up) Min 4 – A.Bike x12/8 Min 5 – Weighted Sit-Up x13 45/25 Min 6 – Rest
Jan 2017
A. Push Press – In 10 minutes, work up to a heavy triple. B. Open WOD 11.1 AMRAP 10 30 Double Under 15 P. Snatch 75/55#
Jan 2017
In teams of two… AMRAP 3 Max Reps of Hang Power Clean 135/85# Rest 90 seconds AMRAP 3 Max Reps of Toes to Bar Rest 90 seconds AMRAP 3 Max Calories on Rower Rest 90 seconds AMRAP 3 Max Box Jump Over 24/20″ Rest 90 seconds AMRAP 3 Max Burpee to Plate Note: Only one athlete may move at a time.
Jan 2017
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed. A. Front Squat – In 10 minutes, work up to a heavy triple. B. Open WOD 11.6 AMRAP 7 3 Thruster 100/65# 3 Chest to Bar Pull-Up 6 Thruster 6 Chest to Bar Pull-Up 9 Thruster 9 Chest to Bar Pull-Up If you complete the round of 9, complete a round of 12, then go on to 15, etc.
Jan 2017
EMOM 25 Min 1 – Row x16/11 Cal Min 2 – H.R. Push-Up x20/14 Min 3 – KB Swing x15@70/44# Min 4 – Weighted Abmat Sit-Up x15@45/25# Min 5 – Rest
Jan 2017
Weightlifting Wednesday A. Every 90 seconds for 7 rounds… T&G Power Snatch x5@60-65% of 1RM P. Snatch B. Open WOD 11.3 As many reps as possible in 5 minutes Squat Clean 165/110# Jerk 165/110#
Jan 2017
A. Tabata Hollow up/Arch up (alternating every round) Note: Perform 8 rounds of 20 seconds of work followed by 10 seconds of rest. Switch movements every round. Focus on a solid, connected top position with a 1 second pause every rep. B. “Jumping Around with Karen” For time: 150 Wallball 20/14# *Every time you break from the wallballs, complete 30 double unders.
Jan 2017
A. Bench press – In 10 minutes, work up to a heavy triple. B. CrossFit Open WOD 13.2 AMRAP 10 5 Shoulder to Overhead 115/75# 10 Dead Lift 115/75# 15 Box Jump 24/20″
Jan 2017
Today we welcome Bear Grips to CFM. They will be demoing their products today during the WOD to show you the benefits of them and why it wouldn’t be a bad idea to have these on stand by in your gym bag. A. Max Rope Climb in 2 minutes (shin guards) B. 30 Thruster for time 95/65# (knee sleeves, wrist guards) C. Max HSPU in 2 minutes (elbow sleeves,
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