Workout of the Day

Tuesday, August 19, 2014

christian_clean
Christian.

Workout of the Day

In 15min:
Clean + Hang Clean + Front Squat + Split Jerk -MTR- 5-7×1+1+1+1

5min transition

In 15 min:
Start with:
100 Double Unders

4 rounds for time:
6 Snatch Deadlift (135/95lb)
6 Hang Power Snatch (135/95lb)
6 Overhead Squat (135/95lb)

Finish with:
100 Double Unders

*Each round must be unbroken. If not completed, start the round over.

Cash Out:
3 rounds Not for time of:
10 GHD sit-ups
10 Full GHD

Announcements
Barbells for Boobs Volunteer Opportunity–Hey CFCM! We have another opportunity to help out our friends over at BFB for a few hours this coming Sunday the 24th, anytime between 11-3pm (2777 S. Bristol, Unit E Costa Mesa, CA 92626). They will need help putting together their “Boob Toob” packages that will go out to tons of gyms that are fundraising for BFB around the world. If you can help out, please email Sarah at sarah@barbellsforboobs.org. Thanks team!

Link Love
Read4 Things I Learned From Being Bad at CrossFit, by Hilary Wiebe from Tabata Times.
EatRoasted Beets and Carrots with Rosemary Garlic Butter, from PaleOMG.

Competitive Program
In 25min:
Clean & Jerk 2/50% 2/62.5% 1/72.5% 1/80% 2/85%
1-3×1/90%-1/92.5%-1/95%

Row 20 min

C) Scap-Jack or Jobes
3-5×15-20 of 3 to 5 exercises

Workout of the Day

Monday, August 18, 2014

Erica_squat
Erica.

Workout of the Day

In 15min:
Snatch + Hang Snatch (below the knee) + OHS -MTR- 5-7+1+1+1

5min transition

In 25min:
5 Rounds of:
5 Back Squat (315/225lb)
5 Muscle-ups

or

5 Back Squats @70% 1RM
15 C2B Pull-ups
15 Dips

Announcements
Barbells for Boobs Volunteer Opportunity–Hey CFCM! We have another opportunity to help out our friends over at BFB for a few hours this coming Sunday the 24th, anytime between 11-3pm (2777 S. Bristol, Unit E Costa Mesa, CA 92626). They will need help putting together their “Boob Toob” packages that will go out to tons of gyms that are fundraising for BFB around the world. If you can help out, please email Sarah at sarah@barbellsforboobs.org. Thanks team!

Link Love
ReadStreets To Scholarship, by Andrea Maria Cecil, from CrossFit. “A homeless high-school dropout with a felony charge and a son, Damian Relierford now has a football scholarship and wants to help kids like him.”
WatchHandling Handlebars–and Life with Matt and Cherie Chan, from CrossFit. “On July 4, Matt Chan had a serious accident but lived to lift again.”
EatEasy Paleo Chicken Curry, from Stupid Easy Paleo.

Competitive Program
In 25min:
Snatch 3/35% 3/50% 2/62.5% 2/72.5% 1/80% 2/85%
1-3×1/90%-1/92.5%-1/95%

Run 20 min

C) 2-5 exercise
High Step Up & Slow Down 3x5ea
3-way leg raises 3x20ea
4-way Band Walks 3x20ea
Band Clams 3×20
Band Bridge 3×20

Workout of the Day

Sunday, August 17, 2014

boystown_move_group
Thanks to everyone who volunteered on Saturday! (For more photos, visit the CFCM Facebook page)

Workout of the Day

10 Rounds for time of:
5 Pull-ups
5 Push-ups

Cash Out
5 rounds not for time of:
10 GHD Sit-ups
10 Back Extensions

boystown_yen_kenni
Yenni and Kenni… teamwork and functional fitness!

Competitive Program
Rest day.