Yearly Archives:

2013

Dec

29
Sunday

12.30.13 – Monday – Heavy Squattin’ Time!

Reminder: Our fancy new 5:00 a.m. class starts TODAY! See you bright and early! Today, we test our one-rep-max back squat. After almost 3 months of squatting twice per week, this is the big payoff many of you have been excitedly anticipating. It’s time to see just how much stronger you’ve gotten over the past…

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27
Friday

12.28.13 – Saturday – New Year Schedule

The bad news: Christmas is over. The good news: Christmas is over! And now we can get back to our regularly scheduled training. We will run a full, normal schedule of classes next week. This will include our new 5 a.m. class, which will run on Monday, Tuesday, Thursday, and Friday every week, starting this…

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26
Thursday

12.27.13 – Friday – Resolutions

Remember, we’re still on a holiday schedule today! Classes are at 6a, 9a, and 6:30p. Our normal schedule will resume tomorrow. Christmas is (finally) past, and now we can look ahead to 2014. We’ll be doing some fun things as a gym, particularly in regards to getting ready for the CrossFit Open, and seeing how…

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25
Wednesday

12.26.13 – Thursday – Last Day of Hatch Cycle!

On this, the last day of our epic Hatch Squat Cycle journey, I have the following thoughts: 1. Squats make good things happen We had some serious PR’s happening over the past few weeks. Not only did everyone handle 103% of their previous 1rm back squat with ease, but PR’s were plentiful on conditioning pieces…

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23
Monday

12.24.12 – Tuesday – Christmas Eve!

Reminder: Classes at 6a and 9a ONLY today. We will be closed tomorrow for Christmas. ’Twas the night before Christmas, when all through the box Not a creature was stirring, not even a fox. The barbells were stored by the whiteboard with care, In hopes that Rich Froning soon would be there. The CrossFitters were…

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22
Sunday

12.23.12 – Monday – Squats!

Holiday hours this week are as follows: Monday 12/23: Normal hours Tuesday 12/24: Classes at 6a and 9a only Wednesday 12/25: CLOSED Thursday 12/26: Classes at 6a, 9a, and 6:30p only Friday 12/27: Classes at 6a, 9a, and 6:30p only Saturday 12/28: Normal hours Today’s blog post is from the man, the myth, the legend:…

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20
Friday

12.21.13 – Saturday – Holiday Reminders

A quick reminder of our hours for the next two weeks of holiday craziness: Christmas week (December 23-28): Monday 12/23: Normal hours Tuesday 12/24: Classes at 6a and 9a only Wednesday 12/25: CLOSED Thursday 12/26: Classes at 6a, 9a, and 6:30p only Friday 12/27: Classes at 6a, 9a, and 6:30p only Saturday 12/28: Normal hours…

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19
Thursday

12.20.13 – Friday – Kettlebell Swings, Explained

Today, we’ll take a look at how we throw around that weirdly asymmetrical weighted implement: the kettlebell swing. What is a kettlebell swing? A kettlebell swing is a hip-driven movement in which you use momentum generated by the forceful opening of your hips to swing a kettlebell from below you to eye-level (for a Russian…

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What is Crossfit?

Welcome to CFM!

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Today’s WOD

10.20.17
Foundation

Overhead Total

Press- Push Press – Jerk

3 attempts at each lift.

Not allowed to deload bar when moving from one lift to the next.

5 minutes to warm-up, then up to 5 minutes per movement.

WOD

10min AMRAP

10 KB Swings 70/53
30 Double Unders

Int: 53/35 Dynamics
Sc: 35/26 Singles

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