Tuesday 9.4.18

For time:

200 M Run
5 Bench Press reps (185/105)
400 M Run
10 Bench Press reps 
600 M Run
15 Bench Press reps 
800 M Run (MMS)
20 Bench Press reps 

1) Complete the following with a partner not for time:

100 Partner Med Ball Ab Twists Passes

“Gratitude turns what we have into enough.”~Author Unknown

Monday 9.3.18

“The Seven”

7 rounds for time of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/175)
7 Burpees
7 KB Swings (70/53)
7 Pull Ups

Compare to HERE

To learn more about The Seven click here

-There will not be afternoon classes today.  We hope you will join us at the 6AM, 8:15AM, or 10AM class.

-We had 21 CFM members make it into the August Committed Club (way to go everyone)!  Names are posted on the whiteboard in the gym.  We will draw for the first Committed Club prize on Monday.

“No man needs sympathy because he has to work, because he has a burden to carry. Far and away the best prize that life offers is the chance to work hard at work worth doing.”~Theodore Roosevelt

Sunday 9.2.18

Rest Day

-Labor Day Schedule
There will be no afternoon classes on Monday, September 3rd
We hope to see you at the 6AM, 8:15AM, or 10AM class 

Saturday 9.1.18

Complete the following with a 9 minute running clock:

Row 1000/800 M
600 M Run
As many wall balls (20/14) as possible in time remaining

1) Every minute on the minute for 12 minutes:

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

Commit to the Lord whatever you do, and he will establish your plans.~Proverbs 16:3

Friday 8.31.18

Teams of 2 complete as many rounds and reps as possible in 20 minutes of:

30 Strict Ring Dips
40 Toes to Bar
50 One Arm DB Snatches (70/50)
60 Box Jumps

Only one partner working at a time during movements to accomplish total reps as a team.

“Stop being distracted by things that have nothing to do with your goals.”~Dr. Dave Martin

Thursday 8.30.18

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

5 Bench Press reps (bodyweight/.75 bodyweight)
5 Deadlifts (1.5 bodyweight/1.25 bodyweight)

Rest 3 minutes…

As many rounds and reps as possible in 7 minutes of:

1 Rope Climb
10 True Push Ups

1) Tabata 6 x 20 x 10

Flutter Kicks
Plank Hold
KB Ab Twist


“Remember that not getting what you want is sometimes a wonderful stroke of luck.”~Dalai Lama

Wednesday 8.29.18

Complete as many reps as possible in 10 minutes of the following ascending ladder rep scheme of:

1 Front Squat (165/110)
1 Burpee Pull up
2 Front Squats (165/110)
2 Burpee Pull Ups
3 Front Squats (165/110)
3 Burpee Pull Ups

Continue on through 4/4…5/5…6/6 and so forth.

Rx’d + Burpee Chest to Bar Pull Ups

1) Back Squat (work to a heavy 5)

“Whenever you say yes to something there is less of you for something else. Make sure your yes is worth the less.”~Louie Giglio

CrossFit Resources


CrossFit Journal: The Performance-Based Lifestyle Resource