Thu 23 May 2013
Posted by elove1 under Skills and Drills
No Comments
Strength:
Press
5-5-5-5-5
Conditioning:
100 Walking lunges
50 KB swings, 1.5/1
25 Burpees
Post load, time to Comments.
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Are your shoulders tight via CF Invictus
Resetting after a shoulder tweak via MobilityWOD
The Overlooked Trait of a Champion via EliteFTS
Wed 22 May 2013
Posted by elove1 under Skills and Drills
[43] Comments
WOD:
9-6-3 reps for time of:
Front squat, 225/150
Muscle-up
Cash out:
Tabata hollow rocks
Post time to Comments.
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Making a better front rack via MobilityWod
Hollow Rocks via CF Paradiso
Are you an Animal via Tabata Times
10 Awesome and Little known Facts about the Body via Breaking Muscle
Tue 21 May 2013
Posted by elove1 under Skills and Drills
[42] Comments
WOD:
For time:
1000m Row
3 Rope climbs
750m Row
15 L-sit pull-ups
500m Row
30 Push-ups
Post time to Comments.
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**Don’t forget your long socks**
C2 Rower: Technique Refinement
Rope Climb Demo
How to Super Power the Immune System
Is the 5 second rule true? via VSauce
Mon 20 May 2013
Posted by elove1 under Skills and Drills
[53] Comments
WOD:
Run 800m, then
Immediately take 10 minutes to establish a 3 rep max Push Pres, then
Run 400m
Post total time and maximum 3 rep.
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Memorial Day Schedule
Friday, Saturday & Sunday – Regular
Monday- 10AM WOD in Central Park; Gym is Closed
Saturday, June 8th – Suns out Guns out Team Throw Down at the gym
Team Throw Down Roster – not on here ? Contact EJ
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Benefits of Lifting with Chains
CFM Resources - tips on MUs, pullups, nutrition and more etc
Travelling and looking for an affiliate -you can add other referrals as well!
Sun 19 May 2013
Posted by elove1 under Skills and Drills
[35] Comments
Strength:
Back squat:
5-5-3-3-1-1-1
Conditioning:
Against a 7 minute clock:
3 Toes to bar
3 V Sit-ups
6,6
9,9
…and so on up the ladder.
Post load, reps to Comments.
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EVENTS/ANNOUNCEMENTS
Monday, May 27 @10AM – Annual WOD-nic
Join us in Central Park for Murph and hang out afterwards
Information on the Murph Fundraiser
**Please be sure you sign in**
We now have a computer set up at the front desk. Enter your “Last Name”
and a pop up window appears to select the appropriate WOD time.
If you have any issues, you can still use the clip board.
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The CrossFit Craze via Huffington Post
CFM Leaderboard let us know if you deserve a spot
