Remember we will only be having one WOD on Monday at 9:00am

Warm-Up
3 Rounds
10 Burpees
15 Sit-Ups
20 Squats

Strength
Bench Press – 7 * 3 @ 80%

WOD
“White”
Five rounds for time of:
3 Rope Climbs
10 Toes to bar
21 Walking lunge steps with a plate locked out overhead
Run 400 meters

30 MIN CAP

Comp/Rx/Advanced: 45/25
Beginner: 25/15

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

Triathlon WOD
Run: 5M @ 85% of 5k TT Pace

BURPEE DAY 72

Warm-Up

50m Bear Crawl
25m Burpee Broad Jump
25m Diagonal Broad Jump
20 Squats
15 Push-ups
10 Pull-ups

Strength
Squat Snatch – 5 * 3 @ 85%

WOD
“Optimus Prime”
AMRAP in 15
5 Hang Power Cleans
7 Burpee Box Jumps
9 Pull-ups

Comp: 185/115, 30/24
Rx: 155/105, 24/20
Advanced: 135/95, 24/20
Beginner: 115/80, 20/20

Comp/Class Cash Out
AMRAP in 7
5 Stone to Shoulder
10 Push-ups

BURPEE DAY 71

To all the Paleo Challenge Participants:  Michelle will be at the gym between 6-6:45pm to do final body fat testing.   The Paleo Challenge ends on Sunday and we will be testing body fat percentages then as well starting at 11:30am,

Warm-Up
Double Alternating Tabata
Split Lunges
Ab Mat Sit-Ups

Strength
Back Squat – 5 * 3 @ 85%

WOD
“I’m Ron Burgundy??”
21-15-9
Dumbbell/KB Snatches
Thrusters
Calorie Row * 2

Comp: 2 pood or 75 lbs/1,5 or 55, 115/80
Rx: 1.5 or 55/1 or 35, 95/65
Advanced: 1.5 or 55/1 or 35, 95/65
Beginner: 1 or 35/.5 or 15, 75/55

20 MIN CAP

Cash Out
Coach’s Choice

BURPEE DAY 70

Congrats on Faith for the Winning Caption. You Funny.

Warm-Up
Turf Drills

WOD
Team Totals. One partner working at a time while the other partner maintains the isometric/static hold. Time to beat is 7:33.
100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar while partner hangs from the bar
50 Shoulder to overhead with axle (160 / 100 lbs) while partner holds axle in front rack
Then, both partners lunge 90’ with the axles in a front rack position (man first, then woman, both can be moving)

BURPEE DAY 69

CAPTION CONTEST.  BEST CAPTION WINS A T-SHIRT OR TANK TOP.

Warm-Up
Run 400m Then
10 Minutes of Turkish Get-Up Practice

Strength
Front Squat – 5 * 2 @ 90%

WOD
20 Min AMRAP
50 WallBall
50 Burpees
50 Double Unders

Comp: 20/14 (Max Height)
Rx: 20/14 (10′/9′ Target)
Advanced: 16/10
Beginner: 14/10

EMBRACE THE SUCK ON THIS ONE!

Cash Out:
7min AMRAP
1 Legless Rope Climb
200m Sprint

Triathlon
Swim: 10 x 75m/y on 1:30

Endurance
2 Rounds
Run 1 mile
Rest 5 minutes

BURPEE DAY 68

We are extremely proud of Team CFCM, with their 15th place finish at the North East Regionals.  Great Job!  We also want to thank all of the members who showed up over the weekend to offer their support.  Thank You!!!

Warm-Up
3 rounds
10 PVC Pass Throughs
10 Overhead Squats (PVC Pipe)
10 Burpees

Strength
Push Press – 5*2 @ 90%

WOD
Row 1000m/Run 800m
3 Rounds
25 KB swings
20 Box jumps
15 Overhead squats
Row 1000m/Run 800m

Comp: 2/1.5, 30/24, 135/95
Rx: 1.5/1, 24/20, 115/80
Advanced: 1.5/1, 24/30, 95/65
Beginner: 1/1, 20/20, 75/55

BURPEE DAY 67

Day 3 of the Northeast Regional and CFCM sits in 16th place!

For those heading to Canton for the final day, the first heat for the teams goes off at 10:20!

Weekend Schedule

Sunday – One Class at 6:00am – Closed for the remainder of the day

Warm-Up
1000M Row
then:
5 Min AMRAP of Cindy:
5 Pullups
10 Pushups
15 Air Squats

WOD
200m Run
20 Wall Balls
20 K2E
20 Ball Slams
200m Run
20 Back Squats
20 Push Press
20 Box Jumps
200M Run
20 Kettlebell Swings
20 Burpees
20 Situps
200m Run
20 DU’s
20 Ring Pushups
20 Cal Row
200m Run

Comp: 30/20, 155/115, 2/1.5
Rx: 20/16, 135/95, 2/1.5
Advanced: 16/14, 115/80, 1.5/1.0
Beginner: 14/10, 95/65, 1.0/25#

Jill’s Killer Core
100 Bicycles
100 L & R Crunches
50 V-Sits

BURPEE DAY 66

After day 1 of the Northeast Regional, CFCM is in 13th place!

The first heat for the teams goes off at 8:30! Head down to Canton to support your team!

Weekend Schedule

Saturday – One Class at 6:00am – Closed for the remainder of the day

Sunday – One Class at 6:00am – Closed for the remainder of the day

Warm-Up
3 Rounds:
5 Pullups
10 Air Squats
30 DU’s

WOD

Run 800 meters
Then:
21-18-15-12-9-6-3-1
Wall Balls
Shoulder to OH
Kettlebell Swings
Then:
Run 800 meters

Comp: 30/20, 135/95, 2/1.5
Rx: 20/16, 115/80, 2/1.5
Advanced: 16/14, 95/65, 1.5/1.0
Beginner: 14/10, 65/45, 1.0/25#

Jill’s Killer Core
4 Rounds:
25 Situps
25 Crunches
25 Leg Raises
25ea side Teapots

BURPEE DAY 65

Come support your CFCM Team at the 2013 Northeast Regionals in Canton, MA.  Purchase a SUPPORT CREW shirt for $20.00 and receive free food and drinks at the event.  Join us at our team tent. Level 1 will be taking on all challengers in Elite Bag-O.  See you there!!

Weekend Schedule

Friday – 6:15am, 7:15am, 8:15 On-Ramp –> Closed for Afternoon and Evening

Saturday – One Class at 6:00am – Closed for the remainder of the day

Sunday – One Class at 6:00am – Closed for the remainder of the day

Warm-Up
6 * 50m sprint w/ 5 push-ups and 10 Squat Jumps After Each

Strength
5 * 4 Back Squat @70%

WOD
21-15-9
Thruster
Burpee Box Jump

Comp: 135/95, 36/30
Rx: 115/80, 30/24
Advanced: 95/65, 24/20
Beginner: 75/55, 20/20

Cash Out
Run 1 mile AFAP

Comp Cash Out
30 Muscle Ups for Time

BURPEE DAY 64

Weekend Schedule

Friday – 6:15am, 7:15am, 8:15 On-Ramp –> Closed for Afternoon and Evening

Saturday – One Class at 6:00am – Closed for the remainder of the day

Sunday – One Class at 6:00am – Closed for the remainder of the day

COME CHEER OUR TEAM ON AT REGIONALS!!!!!

Warm-Up
Row 100m
10 PVC Good Mornings
Row 250
25m Walking Lunge With PVC Pass Through
25m Burpee Broad Jump
Row 500m
25 Jumping Squats

Strength
Bench Press – 5 * 2 @ 90%

WOD
4 min AMRAP
5 Hang Power Clean
5 Shoulder to Overhead
Rest 1 min

5 Minute AMRAP
10 WallBall
10 Power Snatch
Rest 1 min

6 min AMRAP
15 Push-Ups
15 Ab Sit-Ups

Comp: 135/95, 20/14
Rx: 115/80, 20/14
Advanced: 115/80, 16/10
Beginner: 95/65, 14/10

Cash Out
3 Rounds
200m Run
2 Rope Climbs

Competitors Cash-Out
3 Rounds
200m Farmers Carry
5 Tire Flips

Triathlon Training
Swim: 3 – 6 x 200 w/ 90sec rest

Endurance WOD
2 Rounds
Run 100m
Rest 15 seconds
Run 200m
Rest 30 seconds
Run 400m
Rest 60 seconds
Run 800m
Rest 90 seconds

BURPEE DAY 63