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Bang for your Buck

CrossFit is all about the idea of getting the most “bang for your buck” out of the time you spend in the gym. We use compound movements in Foundation work to build strength and coordination throughout your whole body, as opposed to using isolation exercises to strengthen one muscle group at a time. We use high-intensity (and…

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08.16.14 – Saturday – Teens & Kids at CFM

As our Student Athlete Summer Camp wraps up, we’re preparing to have some of these awesome high school athletes join our classes. In order to facilitate this process, we’ve come up with some guidelines for how kids and teens can move into our classes: Kids 8-12 are invited to join our Kids’ Class, offered on Wednesdays at 4:15p and…

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06.06.14 – Friday – Random Thoughts

It’s Friday! Must be time for a few random thoughts: Variety is the spice of CrossFit Back when I did conventional strength training, I used to get so bored in the gym. I squatted three times per week, pressed twice, bench pressed once, deadlifted once, power cleaned twice, and did weighted pullups twice per week….

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04.28.14 – Monday – Better Late Than Never…

Better late than never, right? I mean, I totally didn’t forget to schedule a blog post for tonight. This was on purpose. Constantly varied, you know? Sometimes the blog post goes up promptly the night before, and sometimes it doesn’t. This is preparing you for real life, because things don’t always happen on schedule. So the…

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04.14.14 – Monday – We’re Doing It Wrong

Hey guys, turns out we’ve been doing CrossFit wrong. Luckily, an internet genius has written a wikiHow article to set us straight. With our newfound knowledge, here’s what we’re going to do for tomorrow’s WOD: Warm-up: Warrior Pose Standing Splits Foundation: 15 dead-lifts 15 clean and push presses WOD: As many reps as you can of…

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04.07.14 – Monday – Crazy Week!

We have lots going on at CFM this week. Here’s the schedule of fun: Monday, 7:30p: First Competitor’s Course Session! Our brand-new Competitor’s Course will kick off on Monday at 7:30 p.m. If you’re interested in getting better specifically at CrossFit for the sake of competing (as opposed to just using CrossFit as a way to get generally more…

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04.04.14 – Friday – Competitor’s Class

The Open is over, but if competition is your thing, we have good news for you: Beginning next week, we’ll be offering a Competitor’s Course to help Manatees who want to test themselves against other athletes from around the region prepare for the challenges they’ll face in an in-person fitness competition. Here are the details: What It…

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03.31.14 – Monday – Learning From Success and Failure

Hello, internets! Lucas is on vacation. (But don’t worry, he’ll be back in the gym on Monday, and back to posting here starting with Tuesday’s WOD post.) So instead of a full blog post, today you get a link to an interesting health/fitness article from elsewhere on the web. Today, we present: How to Learn…

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02.06.14 – Thursday – The Secret to Great Results

Earlier this week, while working on our programming, I was playing around with some data from the Turkey Day Challenge. I found some pretty compelling data about attendance and results. For those of you who don’t recall, our Turkey Day challenge was a 30-day challenge leading up to Thanksgiving 2013. At the beginning and end…

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01.28.14 – Tuesday – Thinking About Nutrition

Don’t forget — squat clinic tomorrow (Wednesday) night at 6:00 p.m.! Be there or be square! At our nutrition seminar a couple of weeks ago, we drew a framework for thinking about nutrition on the board. It looked something like this: The basic idea here is that you can break down how we think about…

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What is Crossfit?

Welcome to CFM!

Not in Shape?

Today’s WOD


7 min EMOM

5 Burpee Box Jumps 20″/16″


16 Min AMRAP


50 Squats

20 HR Push-ups

40 Squats

20 Sit Ups

30 Squats

20 MB Cleans

20 Squats

20 Russian Twists 20/15 (L+R=2)


RX+ is Perfect Push Ups on 45# plates (yes, 45#’s) with chest to abmat and not HR.





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