09.18.2013 [wednesday]
Competition in Bay City at Survival Fitness this Sunday! If you are interested in going, meet at CFW at 11amon Sunday and you can carpool with us! 🙂 Event starts at 1pm!! Come show your support! Skills: 10 banded squats w/ :05 pause 4 Rounds: 3 DL 3 HPC 3 SJ (split jerk) WOD: 4 […]
09.16.2013 [monday]
All 3 coaches, Jeremy, Susie, & Katelyn, attended a CrossFit Kids seminar/certification course over the weekend; and it was AMAZING!! We have a refined passion for teaching kids early how to move better and with reason! We have learned new techniques and may even share them with the adult classes 🙂 We will keep everyone […]
09.06.2013 [friday]
IT’S FRIDAY!!!!!!!!!!!!!!!! Mobilize 15:00 Skills & Drills: Wall Squat practice 5:00 Clean & Jerk skills WOD: E.M.O.M. for 15:00 2 Hang Power Cleans *start at 50% and work your way up to heaviest possible!
09.05.2013 [thursday]
PICTURES from the last week 🙂 [slideshow] Skills & Drills: 10 banded squats :05 pause at bottom 5 Rounds: 3 Dead lift 3 Hang Power Clean 3 Front Squat 3 Back Squat WOD: 3 Rounds: 1:00 Thrusters 95/65# :30 rest 1:00 Double Unders :30 rest 1:00 Box Jumps 16/12″ :30 rest 1:00 Burpees
08.29.2013 [thursday]
Who is ready for a long Labor Day weekend? Have you figured out your plans yet? Whatever you do, GET OUTSIDE! The weather is supposed to be amazing! Don’t complain about the heat, because soon enough winter will be here! REST DAY! Come in and mobilize or make-up a missed workout from earlier in the […]
08.28.2013 [wednesday]
Mobility: Lats & Trap Smash Skills & Drills: 20/20/20 Max-Effort Lift: 20:00 to find a 1-3RM Press WOD: AMRAP in 15:00 5 Strict Pull Ups 10 Push Ups 15 Squats
08.27.2013 [tuesday]
The September On-Ramp beginner program is FULL! If you’d like to join the October on-ramp contact us ASAP! Space is filling up fast!!! Skills & Drills: Snatch Drills OLY: Snatch 6x OTM at 70% (partner)WOD: AMRAP in 12:00 A1: 250m Row (pace) A2: Power Snatch 95/65# (score) A3: Ball Slams (score)
08.26.2013 [monday]
CMU is back in session and we are BUSY!!! Come in and enjoy some FUN with new people that share your passion for CFW 🙂 Skills & Drills: 30/20/30 Banded Squats 1×10 :05 pause at bottom Max-Effort Lift: 20:00 to establish a 1-3RM Front Squat WOD: 5 Rounds: 15 Wall Ball 20/14# 15 Burpees
08.19.2013 [monday]
[slideshow] Skills & Drills: 30/20/30 Max-Effort Lift: Front Squat warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% WOD: 1 minute STATIONS! x2 w/ :30 rest between stations Slam Balls Row for Calories GTO 45/25# Rope Climbs/Lowers Tire Flips Double Unders Posterior Chain Development: Reverse Hyper 3×15
08.07.2013 [wednesday]
Skills & Drills: 20/20/20 (Push-ups, Pass throughs, Press (from behind neck)) Max-Effort Lift: Press warm up: 10@bar, 8-10@45%, 5-10@55% work: 5@65%, 5@75%, 5+@85% back off: 10@50-60% Pulling Superset: 4 Rounds: 10 Weighted Dips 4 Upright Rows (underhand grip) WOD: Tabata pulls ups & push ups Tabata Planks & K2E Tabata Push Press 95/65#
