Monday 6.25.18

As many rounds and reps as possible in 15 minutes of:

5 Power Cleans (185/125)
12 True Push Ups
5 Muscle Ups

Rx’d + (225/155)

Compare to HERE

1) Shoulder Press 5-5-5-5-5 (climbing from rack)

-Congratulations, on a job well done, to all of the CFM family that competed in the Milltown Throwdown!


-We will run one class on July 4th at 9AM. Wear your RED, WHITE, and BLUE!

-CrossFit Kids July schedule is as follows:
CrossFit Kids (ages 4-7) Wednesday’s at 10AM (starting on July 11th) 
CrossFit Big Dogs (ages 8-12) Tuesday and Thursday at 10AM
CrossFit Teens (middle/high school) Tuesday and Thursday at 3:30PM

“All we have to decide is what to do with the time that is given us.”~J.R.R . Tolkien

Sunday 6.24.18

Rest Day

Saturday 6.23.18

Teams of 2 complete the following:

Max reps in 4 minutes of each of the following:

60′ Sled Pull
Row (Cals)
One Arm DB Snatches (alternating NTE 12)
120′ Farmer’s Carry

Rest 1 minute between movements
Only one partner working at a time.

1) Every minute on the minute for 12 minutes complete:

Even minutes-“Goat 1”
Odd minutes-“Goat 2″

-Good luck to everyone competing tomorrow night at the Milltown Throwdown! 

“Ah, summer, what power you have to make us suffer and like it.”~Russel Baker

Friday 6.21.18

For time:

Run 1 Mile (MHS Loop)
30 Overhead Squats (115/80)

Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty.~Psalm 91:1

Thursday 6.21.18

As many rounds and reps as possible in 8 minutes of:

9 Box Jumps (24/20)
7 Push Presses (115/80)
5 Deadlifts (115/80)

1) Sumo Deadlift 5-5-5-5-5 (climbing)

Compare to HERE

2) Teams of 2 alternate to complete as many rounds and reps as possible in 5 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“There’s always ways of motivating yourself to higher levels. Write about it, dream about it. But after that, turn it into action. Don’t just dream.”~Dan Gable

Wednesday 6.20.18

Teams of 3 or 4 complete the following:

4 rounds of:

Max Prowler Sprints 25 M in 3 minutes
Rest 2 minutes…
Max Bench Press reps (bodyweight/.75 bodyweight)
Rest 1 minute…

A new cycle begins every 8 minutes

“Determined people working together can do anything.”~Jim Casey

Tuesday 6.19.18

2 rounds for time of:

4 Power Cleans @ 80% of 1 rep max
40 Kettlebell Swings
4 Power Cleans
30 Burpees
4 Power Cleans
20 Chest to Bar Pull ups

1) 3 Rounds not for time of:

16 One Arm Kneeling KB Shoulder Presses (8 each)
14 Kneeling Banded Chest Pulls

“If we’re growing, we’re always going to be out of our comfort zone.”~John Maxwell

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