Workout of the Day

Thursday, December 18, 2014

nathan_hswalk
Nathan.

Workout of the Day

Complete for Time:
3 rounds of:
Row 50 Calories
150 Double-Unders

Then…
100m Zig-Zag Handstand Walk

*Score total time.

Announcements
Beyond the Whiteboard–We are hoping to get as many of you as possible trying out Beyond the Whiteboard… a website/app that you can use to keep track of your workouts and lifts. The cool thing is the CFCM Workout of the Day will be in there ahead of time, so all you have to do is input your data. You can click this link to set up your account. The first month is free, and it’s $5/month after that. If we get 50 or more of you using it regularly for 3 months, then the gym will pay for it! So check it out and see how you like it.
Onboarding–Our next group onboarding session will be starting January 5, 2015! Feel free to let your friends and family know! We also offer private onboarding sessions for anyone who can’t make the group times or would prefer a one-on-one intro. Click HERE to see our upcoming schedule.

Link Love
ReadThe Pros and Cons of Comparing Yourself to Others, from Mark’s Daily Apple.
WatchUpright Torso in the Dip, from CrossFit.
EatSweet Potato Lasagna, from Goodbye Grains.

Competitive Program
Dip + Jerk 7-9×3+1/

In 7min
800m Run
AMAP
Unbroken 1 Pull Over + 1 T2B + 1 K2E

Workout of the Day

Wednesday, December 17, 2014

dakota_squat

Workout of the Day

In 18min:
3 Rounds of 45sec On and 15sec Off:
Muscle Cleans 135/95#
Push Press 135/95#
Power Cleans 135/95#
Push Jerks 135/95#
Squat Cleans 135/95#
Squat Jerks 135/95#

*Score lowest reps per exercise.

Announcements
Beyond the Whiteboard–We are hoping to get as many of you as possible trying out Beyond the Whiteboard… a website/app that you can use to keep track of your workouts and lifts. The cool thing is the CFCM Workout of the Day will be in there ahead of time, so all you have to do is input your data. You can click this link to set up your account. The first month is free, and it’s $5/month after that. If we get 50 or more of you using it regularly for 3 months, then the gym will pay for it! So check it out and see how you like it.
Onboarding–Our next group onboarding session will be starting January 5, 2015! Feel free to let your friends and family know! We also offer private onboarding sessions for anyone who can’t make the group times or would prefer a one-on-one intro. Click HERE to see our upcoming schedule.

Link Love
Read10 Killer Tips to Boost Your Squat, by Eric Bach from Breaking Muscle.
WatchRiding the Trail to Confidence, from CrossFit.
EatSunnyside Salad, from Nom Nom Paleo.

Competitive Program
Straps- Snatch High Pull (No Hands / No heels) + Power Snatch Below Knee (No Feet / No Jump!) 7-9×1/

Power Clean pause at knee 3 seconds 7-9×1/

Workout of the Day

Tuesday, December 16, 2014

elliott_tgu
Elliott.

Workout of the Day

In 25min:
Press 3/50 2/60 1/70 1/80% 1/85% 4×3/90%

3min Transition

In 12min:
Barbell Turkish get-up -MTR- 7-12x1ea reps

brooks_tgu
Brooks.

Announcements
Beyond the Whiteboard–We are hoping to get as many of you as possible trying out Beyond the Whiteboard… a website/app that you can use to keep track of your workouts and lifts. The cool thing is the CFCM Workout of the Day will be in there ahead of time, so all you have to do is input your data. You can click this link to set up your account. The first month is free, and it’s $5/month after that. If we get 50 or more of you using it regularly for 3 months, then the gym will pay for it! So check it out and see how you like it.
Onboarding–Our next group onboarding session will be starting January 5, 2015! Feel free to let your friends and family know! We also offer private onboarding sessions for anyone who can’t make the group times or would prefer a one-on-one intro. Click HERE to see our upcoming schedule.

Link Love
ReadDear Mark: Carbs at Night, Banana Breakfast, and Raw Milk Death, from Mark’s Daily Apple.
WatchThink of Your Hips and Shoulders as One Joint, with Kelly Starrett of Mobility WOD.
EatPumpkin Gingerbread Protein Shake, from PaleOMG.

Competitive Program
No Ox.