Workout of the Day

Saturday, February 28, 2015


Workout of the Day

In 15min:
Rack Push Press -MTR- 2-2-2-2-2

In 20min:
10x 200-meter Sprints
Rest 90sec between efforts.

Competitive Program
Rest day.

Workout of the Day

Friday, February 27, 2015


Workout of the Day

Workout 15.1
9-minute AMRAP:
15 Toes-to-bars
10 Deadlifts
5 Snatches (115/75lb)

Workout 15.1a
1 rep max Clean and Jerk
6-minute time cap

Workout of the Day

Thursday, February 26, 2015

Matty and Scott.

Workout of the Day

In 12-15min:
Work on Kipping Pull-ups and Butterfly

3min Transition

Complete as many rounds as possible in 15 minutes of:
20 (10ea) Turkish Get-ups with a dumbbell (35/25lb)
30 Sit-ups
40 (20ea) Single-arm Overhead Squats with a dumbbell (35/25lb)

Friday Night Lights–Hey CFCM! Are you ready for the Open?! We will be running the Open workouts starting at 4:30pm each Friday, and going until about 7:30/8pm, depending on the length of the workout. You can sign up in the gym for a tentative heat time. We encourage everyone who can to come to the workout on Friday night. It’s gonna be fun!

Link Love
ReadKnow Your Numbers, by Emily Beers from CrossFit.
Watch2014 CrossFit Games Behind the Scenes: Part 5, from CrossFit Games.
EatShredded Beef Ragu, from PaleOMG.

Competitive Program
15.1 Walk-Through