Workout of the Day

Monday, October 6, 2014


Workout of the Day

In 13min:
20 Rep MTR Floor Press
Floor Press on Tempo (3-2-1) -MTR- 5-3-*1-20
*Score heaviest weight for 20reps.

2min transition

In 15min:
Pull-ups 18-15-12-9-12-15-18
*If drop off move to AMAP (up to 99 reps)
**Score Time or completed reps.

In 10min:
50 Dips for time
*Score Time or completed reps.

Bobby helps Serafim count 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
ReadSetbacks and Mind Games During Injury Recovery, by Brandon Hofer from Breaking Muscle.
WatchKupuna, from CrossFit. “K.C. Stallsmith is the owner of CrossFit AllStar in Waimea, Hawaii. When she first opened the affiliate, she was eager to share CrossFit with her community.”
EatPaleo Chocolate Pumpkin Cake, from Savannah Wishart.

Competitive Program
1) Hang Bellow the Knee Snatch: 3x/60%, 2×3/70%, 2×2/80%
2) Run 25min @ 60% of THR

If signed up for NLI:
Event #1
“Lucifer’s Loop”
From the 1st NLI event ever:
Time cap: 18 min
50 Double Unders
1k Row
100m Backwards sprint
100m Forward sprint with sandbag
100m Forward sprint with an additional sandbag
30 Front Squats
100m Backwards sprint
50 Double unders

Workout of the Day

Sunday, October 5, 2014


Workout of the Day

In front of a clock set for 12 minutes:
1 minute of Power Snatches (95/65lb)
1 minute of Toes to Bar
2 minutes of Hang Snatches (95/65lb)
2 minutes of Knees to Elbows
3 minutes of Snatches (95/65lb)
3 minutes of Sit-ups

Competitive Program
Rest day.

Workout of the Day

Saturday, October 4, 2014


Workout of the Day

10 2-minute rounds of:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Push-ups
15 Squats
Row for calories
*Rest 1 minute between rounds. Score each number of calories rowed.

Competitive Program
No Ox.