December 20, 2014

IMG951652-TEAMS of 2-
For time:
30 partner hopping burpees

60 knees to elbows
90 partner wall balls
60 hang power snatches 75/53#
30 partner hopping burpees
*Burpees will be performed by hopping  over partner who will be holding a plank.
* Wall balls will be performed with partners alternating reps, passing the ball back and forth off of the wall.

Post time to comments.

December 19, 2014

Squat snatch (Int. power snatch) 5-5-5-5-5 reps
*You will have 15 minutes

12 minute AMRAP of:

9 Chest to Bar Pullups (Int. Kipping Pullups, Adv. 6 Ring Muscle Ups)
12 Overhead Squats using your 5RM Squat Snatch Weight
15 Box Jumps Overs 24in./20in.

Post load and time to comments.

December 18, 2014

March 2014 088METCON
For time:
Row 1000 meters
Then, 3 rounds of:
15 front squats 135/93# (Int. 95/63, Adv. 185/123)
25 kettlebell swings 53/35# (Int. 35/26, Adv. 70/53)
Then, 35 burpees

Post time to comments.

December 17, 2014

March 2014 104STRENGTH
Deadlift 1-1-1-1-1 reps
*You will have 20 minutes
*Please record your max.  We will begin a deadlifting strength program next week and you will need an accurate max to base percentages off over the next 8 weeks.

AMRAP 12 minutes of:
9 thrusters 125/78# (Int. 75/50, Adv. 145/93)
21 double unders

Compare deadlift 1RM to 6/20/13.
Post load and rounds & reps to comments.

December 16, 2014

3 rounds of:
Max effort pull-ups
Max effort handstand walk
*If you cannot walk more than 20 feet on your hands, practice handstands / handstand walks for 3 minutes.

5 rounds for time of:

2 wall climbs
4 hang cleans 155/103# (Int. 95/63, Adv. 185/123)
6 handstand push-ups (Int. push press, Adv. 4″ deficit handstand push-ups)

Compare max pull-ups to 7/2/14.
Post max pull-ups, max handstand walk, and time to comments.


December 15, 2014

15-12-9-12-15 reps for time of:
Power snatches 95/63# (Int. 75/50, Adv. 115/73)
Box jumps 24/20″
Wall balls 20/14#, 10/9′

Post time to comments.

December 14, 2014

March 2014 02721-15-9 reps for time of:
Squat cleans 155/103# (Int. 95/63, Adv. 205/123)
Handstand push-ups (Int. push press)
Toes to bar

Post time to comments.

December 13, 2014

012CFM Christmas Party tonight at 6:00pm!

-TEAMS of 2-
Partner “Cindy” or “Mary” (pick your poison)

*Partners will alternate whole rounds.

AMRAP 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

AMRAP 20 minutes of:
5 handstand push-ups
10 pistols
15 pull-ups

Post rounds & reps and which “girl” to comments.

December 12, 2014

1425660_10153205185959829_8337543299498542557_nDon’t forget:  CFM Christmas party tomorrow!


15-12-9-6-3 reps for time of:
Chest to bar pull-ups (Int. kipping pull-ups, Adv. ring muscle-ups)
Deadlifts 275/183# (Int 185/123, Adv. 335/203)
*25 double unders after each round

Post time to comments.

December 11, 2014

row2*REMINDER*: 3rd Annual CFM Christmas Party this Saturday at 6pm. Children are welcome until 8pm so bring the whole family!  We are planning an evening of fun to include games and a white elephant gift exchange. So please bring a $5-$10 gift if you would like to participate. Also, it’s a potluck so bring a dish if you would like, and a drink of your choice. We hope to see you all there on Saturday!


Front squat 2-2-2-2-2 reps
Then, perform 1 max effort set at 85% of your 2RM

For time:
Row 1200 meters
40 burpee box jump overs 24/20″

Post load, max reps, and time to comments.