Workout of the Day

Tuesday, September 30, 2014

Chris & Kevin.

Workout of the Day

In 13min:
Back Squat -MTR- 5-3-*1-20
*If hit last weeks MTR go up 5-10%. Score heaviest weight for 20reps.

2min Transition

In 15min (Not for time):
Box Jump
2x [25@20" - 20@24" - 15@30" - 10@36"]
*Score Rx or box sizes.

10 minute AMRAP of:
10 KB Walking lunges (bell up) 32/24kg
10 KB Swings 32/24kg
*Score total reps.


Pink Bra Tour–Hey CFCM! The Pink Bra Tour, supporting our favorite non-profit, Barbells for Boobs has officially started. BFB is currently touring around the country putting on events at CrossFit gyms to raise awareness and support for Mammograms In Action. CFCM gets to be the final stop on the tour this year (Sat. Nov. 1st)… which is a pretty big deal! As you know, this is one of the events (along with the Open) that we push every year for our community to get involved with. Please follow the link to set up your fundraising page and post it on social media or let your family and friends know that they can donate as little or as much as they would like. In the past our gym has always been one of the top contributing gyms, and we’d love to keep it that way. To find out more about BFB and to start up your fundraising page, click HERE.

Link Love
ReadThe Myth of Perfect Form, by Greg Nuckols from Juggernaut.
WatchFixing the Finish Position in the Press with Dave Lipson, from CrossFit. I see Jenni in the background of this video! :)
EatArugula Cucumber Salad with Lemon Dressing, from Elana’s Pantry.

Competitive Program
1) Hang Mid-Thigh Clean & Jerk: 2×3+1/50% 2×3+1/60%, 2×3+1/70%, 3×2+1/80%
2) Jerk: 2×3/70%, 2×2/80%,

In 5min:
10-20-30-40-50-40-30-20-10 Unbroken Double Unders
50-40-30-20-10-20-30-40-50 Unbroken Double Unders

A) 3x
a2. Single Leg T-RDL 15-30sec each leg
a3. Lateral Bond (Out side Foot) w/ 1sec pause 15-30sec each leg

3-way leg raises 3x20ea
Band Clams 3×20
Band Bridge 3×20

Workout of the Day

Monday, September 29, 2014


Workout of the Day

In 13min:
Press -MTR- 5-3-*1-20
*If hit last weeks MTR go up 5-10%. Score heaviest weight for 20reps.

2min Transition

In 15min:
Muscle-ups -MTR- 5-4-3-2-1-2-3-4-5
*If drop off, move to AMAP (29)

**If hit last weeks pyramid go to…
Muscle-ups -MTR- 5-5-4-4-2-4-4-5-5 (38)
*Score time or completed reps.

In 10min:
For Time of:
100 Chest-to-Bar Pull-ups
*Score time or completed reps.

Link Love
ReadBoot Camp Makes Prairie Village Better One Squat at a Time, from KC Homes 365. Good read.
WatchFive-Year-Old Boy Does 90 Degree Push-Ups, from Wimp. This little guy is incredible!
EatCoconut Flour Pumpkin Muffins, from Empowered Sustenance.

Competitive Program
1) Hang Mid-Thigh Snatch: 3/50% 2×3/60%, 3×3/70%, 2×2/80%
Run 20min @ 60% of THR

Frog Up + Handstand Body Line Drill – 3-5x 1-2 + 15-30sec
Finger Pressure Kick Up + Scissor Kick-Ups wall and free standing 3-5x 3-6 + 2-4ea
Scissor Pull-Off Box + Hold 2-4x 1-2ea + 5-10sec
Pike Rock 3-4×2-3ea


Workout of the Day

Sunday, September 28, 2014


Workout of the Day

In front of a clock set for 12 minutes:
1 minute Power Cleans (115/85lb)
1 minute of T2B
2 minutes of Power Cleans (115/85lb)
2 minutes of T2B
3 minutes of Power Cleans (115/85lb)
3 minutes of T2B

Competitive Program
Rest day.