Thursday 6.19.14

Posted on 18. Jun, 2014 by in WOD2


10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift (1.5 bodyweight/bodyweight)
Bench Press (bodyweight/.75 bodyweight)
Power Clean (.75 bodyweight)

Compare to 11.21.13

“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, “I used everything you gave me.”~Erma Bombeck

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Wednesday 6.18.14

Posted on 17. Jun, 2014 by in WOD2

Teams of 2 complete the following:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to 3.6.14

Rx’d + Rest Day

1) Tabata 6 x 20 x 10

KB Ab Twists
Ab Mat Sit Ups
Hollow Isometric Hold

”It’s better to be yourself and have no friends, than it is to be like your friends and have no self.”

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Tuesday 6.17.14

Posted on 16. Jun, 2014 by in WOD2

Max reps in 4 minutes each of:

Wall Balls (20/14)
Double Unders
True Push Ups (complete 1 rope climb each break)
Rest 1 minute between each

1) 3 x 4 Front Squats + 8 Back Squats

Eat Butter!!-Time Magazine

The Games Go Big in the Soccer Stadium

Age Is Just a Number

“Nutrition is the foundation of all we do.”

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Monday 6.16.14

Posted on 15. Jun, 2014 by in WOD2


3 rounds for time of:

400 M Run
21 KB Swings (53/35)
12 Pull Ups

Rx’d + Chest to Bar Pull Ups

Compare to 12.2.13

1) Complete the following:

-Perform 5 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 3 Power Cleans every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Clean every 30 seconds for 4 minutes

CrossFit Kids Summer Schedule:


“It is all about effort, not performance.”

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Sunday 6.15.14

Posted on 14. Jun, 2014 by in WOD2

Rest Day

Happy Father’s Day!

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Saturday 6.14.14

Posted on 13. Jun, 2014 by in WOD2

“Deck of Cards”

Diamonds-Knees to Elbows
Spades-Bench Press
Hearts-KB Ab Twist
Clubs-Chin Ups

Jokers-1000 M Row or 800 M Run (MMS Gym)

Each team of 2 athletes will recieve on complete deck of playing cards for time.  Each team member will draw a card and perform the card number and the suit exercise and then draw another card. This will continue until the deck is completed.  Face cards are worth 10 and Aces are worth 11.

“Without self-discipline, success is impossible, period.”~Lou Holtz

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Friday 6.13.14

Posted on 12. Jun, 2014 by in WOD2

As many rounds and reps as possible in 14 minutes of:

40 Box Jumps (24/20)
30 Snatches (75/45)
30 Box Jumps (24/20)
30 Snatches (135/75)
20 Box Jumps (24/20)
30 Snatches (165/100)
10 Box Jumps (24/20)
As many reps as possible in time remaining of Snatches (210/120)

1) Back Squat (find a 20 rep max)

Compare to 3.31.14

“The fun of being alive is realizing that you have a talent and you can use it every day, so it grows stronger.”~Lou Centlivre

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Thursday 6.12.14

Posted on 11. Jun, 2014 by in WOD2

2 person teams work to accomplish max meters in 10 minutes of:

Swim 50 M (Rotate every 50 meters)


As many rounds and reps in 10 minutes of:

5 Deep End Muscle Ups
7 Plank Shoulder Touch Push Ups (deload)
9 Russian KB Swings

Compare to 8.29.14

All WOD’s today (with the exception of the 6:ooam class) will be performed at Cherokee Hill’s Golf Course at regularly scheduled WOD times. The 6:00am class will meet at CFM. Pool WODs are a great way to add variety to our workouts. Even if you are not a swimmer, an alternate WOD will be provided. So, come WOD, hang out, and HAVE FUN!!  Teachers, remember the 12:00 lunch time WOD.

How Often Should I Take A Rest Day?-CrossFit Invictus

Swim Tips For CrossFitters-CrossFit Endurance

I Am Supposed To Breathe And Swim Simultaneously?-Video

Summer Schedule (subject to change):

We will not offer our teens program as it has been offered this semester.  We will integrate our current teens into a Monday, Tuesday, and Thursday High School Girls class at 10:00am. 

We are going to offer a Monday, Tuesday, and Thursday High School Boys class at 6:30pm.  This class will be determined by participation and will be subject to change. 

“It hurts up to a point and then it doesn’t get any worse.”~Ann Trason (American Ultramarathoner)

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Wednesday 6.11.14

Posted on 10. Jun, 2014 by in WOD2

Max reps in 2 minutes each of:

Shoulder To Overhead (135/95)
Wall Balls (20/14)

DB One Arm Snatches (50/35)
Row (Cals)

Rest 1 minute between each movement

Max reps in 1 minute each of:

Shoulder To Overhead (135/95)
Wall Balls (20/14)

DB One Arm Snatches (50/35)
Row (Cals)

Rest 30 seconds between each movement

Rx’d+ Rest Day


There will be no Teens class this Thursday, June 12th.  Teens are welcome to come into our regular classes on this day.

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”~Bruce Lee

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Tuesday 6.10.14

Posted on 09. Jun, 2014 by in WOD2


5 rounds for time of:

400 M Run
15 Overhead Squats (95/65)

Rx’d + (135/95)

Compare to 1.10.14

1) Overhead Squat (work to heavy 10)

“Live your life that the fear of death can never enter your heart. Trouble no one about his religion. Respect others in their views and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and of service to your people. Prepare a noble death song for the day when you go over the great divide. Always give a word or sign of salute when meeting or passing a friend, or even a stranger, if in a lonely place. Show respect to all people, but grovel to none. When you rise in the morning, give thanks for the light, for your life, for your strength. Give thanks for your food and for the joy of living. If you see no reason to give thanks, the fault lies in yourself. Touch not the poisonous firewater that makes wise ones turn to fools and robs their spirit of its vision. When your time comes to die, be not like those whose hearts are filled with fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song, and die like a hero going home.”~Tecumseh

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