Friday, May 30

Mastering the Snatch Lift

Hey All … Max Effort Posterior today!!! … Snatch … Enjoy!

GET WARMED UP

Quick Run

Junkyard Dog Warm-up

PVC Shoulders & Hips

Mobility Circuit

 

BE SKILLED

Burgener Warm-up w/bar

 

3 Position Snatch Warm-up

~ Hip, Hang, Floor ~

 

GROW STRONG

3 Position Snatch

15 minutes to a new PR

 

WORK HARD

“Just Get It Done”

5 Rounds … Untimed … Just keep moving

5 Good Morning Squats … Increase weight each round

10 Kb Flow … 2 handed clean & front squat @35/53/70#

3 x 10 yard Weighted Box Push … @75/100/125#

Thursday, May 29

image

Hey All … Dynamic Effort Day today … That means “Speed” … So get ready to move! … Enjoy!

GET WARMED UP

Run Warm-up

Mobility Circuit

PVC Shoulders & Hips

 

BE SKILLED

Burgener Warm-up w/bar

 

Muscle Snatch

8 sets of 3 @60% & 0:30 rests

 

MedBall Throws w/Partner

15 x 1

 

SWEAT

4 Rounds /0:20 Work /0:10 Transition

Touchdown Box Jumps

Sit-ups

Split Jumps

Battle Rope

Rest

Wednesday, May 28

 

 

Hey All … Met~Con day today … Got a little something different … Just one question …

“What’s the first rule of Fight Club?”

 

Come find out … Enjoy!

 

GET WARMED UP

Kb Fight Flow

Mobility

PVC Shoulders & Hips

Burgener w/PVC

 

BE SKILLED

Walk thru of WOD

 

WORK & SWEAT

“Fight Club”

2 Evolutions /1:00 each challenge /Partners

Duck & Punch. &.  Snatch Grip Behind Neck Thruster @45/75#

REST

Kb Fight Flow  &  Heavy Bag Strikes

REST

Row for Calories. &. Sit-up Hammer Strikes

REST

Over /Unders. &. GHD Sit-ups

REST

 

SCORING

If interested … Partners count their reps … The one with the most reps wins!

Tuesday, May 27

Barbell Incline Bench Press - Medium Grip

Hey All … Max Effort Day … Anterior … Get ready to push some weight!

GET WARMED UP

100 Kb moves

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

“Down & Finish”

Empty bar … 15 reps … Purposefully

 

Hang Snatch

8 sets of 3 reps @60% /0:30 rests

 

GROW STRONG

Incline Press

15 minutes to a 3 rep max

 

WORK HARD

Incline Press

20 Reps @80% (3RM)

4 minutes

 

SWEAT

AMRAP 8

3 Wall Walks

5 Get Ups

Saturday, May 24

shield crossfit

Hey All … Just wanted to remind you …

CFHM … CrossFit Weightlifting Certification Class … Today and tomorrow …

In attendance … Coaches: Ray, Mike, Shaw, Jim, Marisa …

Interns: Nicole & Andrew

 

Thank you to Coach Colleen for the 7AM adult & 8AM kids class at Webster Lake Track!

Sandbag Burpies

 

Friday, May 23

EricFisher1

Hey All … Getting ready for a big weekend around here … “The Mill” is hosting our first CrossFit Certification and it looks to be sold out! … Great opportunity to show off our box and get some great coaching … Coach Colleen is going to be holding a morning class at Webster Lake Track at 7am for the adults and 8am for the kids … Come see what a little sand in a bag can do for (to) you! … And we have only one training session Monday, Memorial Day … So get in here with the rest of the family!!! … Enjoy!

GET WARMED UP

Run Warm Up

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Power Clean

Warm Up to your 80%

 

SWEAT

10 rounds /20 minute cap

Agility Run & 3 Clean & Jerks

Speed Ladder … Cones, Laterally … Cones, Front/Back … Box Jumps … 3 Clean & Jerks @80%

Thursday, May 22

! REMEMBER !

CFHM is closed this Saturday & Sunday due to the CrossFit Weightlifting Certification

Coach Colleen will lead a WOD Saturday morning at Webster Lake Track at 7AM for Adults and 8AM for Kids

Monday … Memorial Day … 7AM Class ONLY!!!

 

Turkish Getup

Hey All … Just a “suck it up” WOD today … Turkish Get Ups & Pull-ups … Nobody likes them … Which means we should do more … Enjoy!

GET WARMED UP

5 rounds

10 alternating kb swings

5 kb windmills each side

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Turkish Get Ups

Practice & Find WOD weight

Pull-ups

Find your rhythm & prep your hands

 

SWEAT

3 TGU’s @35/53#  & 9 Pull-ups

Work 1:00 … Rest 1:00

Work 2:00 … Rest 1:30

Work 3:00 … Rest 2:00

Work 4:00

Score = Number of rounds completed

Wednesday, May 21

#CrossFit

Hey All … Looking to keep increasing our power output … Work hard at maintaining great form while pushing up your speed of execution! … Enjoy!

GET WARMED UP

BB Complex

3 each / 4 rounds /Snatch Grip

Deadlift ~ Hang Pull ~ Muscle Snatch ~ OHSQ

 

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm-up w/pvc

 

BE SKILLED

Elastic/Speed Kb Swings

6 sets / 5 reps / :30 rests

 

WORK HARD

Deadhang Pull-ups

3 sets / max reps / 1:30 rests

 

SWEAT

3 rounds @ 1:00 & 0:10 transitions

Tire Flips

Stack Lift ~ floor to shoulder

Row for calories

SlamBall

Rest

Don’t forget !!!
Saturday & Sunday … CFHM is hosting a CrossFit Weightlifting Certification course … Gym is closed

Saturday … Webster Lake Track … Coach Colleen has a 7am WOD for you adults … And one for the kids at 8am

Monday May 26th – 7am ONLY

June 1st – CLOSED