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071117

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We will be having a CFM BOOZY BRUNCH at George’s awesome restaurant Miti Miti in Park Slope, Saturday July 22nd! MC and I had a blast and loved our food last time, and we can’t wait to go back. We hope you can make it! You can peep their brunch menu HERE: https://static1.squarespace.com/static/579f69b7be65946021b6a73c/t/58e18308579fb35c69869b4e/1491174183781/MITI_MITI_CC_Brunch_2017_v08_P01.pdf

Sign up will be on the board so we can carpool!

ANNOUNCEMENTS:

  • The Quine’s are back! So Sunday Yoga will resume this Sunday at 9am!
  • This Thursday night’s class (July 13th) will be cancelled, just for this week.
  • Foundations classes will now exclusively take place on Saturdays, no more Tues & Thurs night Foundations. Foundations class 1 will be on the 1st Saturday, Foundations class 2 on the 2nd Saturday, and class 3 on the 3rd Saturday of the month.
  • This Saturdays (July 15th) Foundations will also be cancelled as I’ll be away.
  • CFM will be having a ladies night at TopGolf in Edison, Saturday July 15th.

To our 6am commuters- we’ll be making sure to have you done with your WOD and out of the box by 650a the latest, to deal with the new train schedule.

WARM UP: 1 min passive hang then… 4 rds:
5 kb press
5 kb halo’s

MOBILITY: KB lat smash- 2 mins

STRENGTH: Strict press
3×5 build up, then 5×5 @60%
superset working sets with 10- 15 strict push ups

For time: 50 thrusters 40/ 25kg

071017

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ANNOUNCEMENTS:

  • This Thursday night’s class (July 13th) will be cancelled, just for this week.
  • Foundations classes will now exclusively take place on Saturdays, no more Tues & Thurs night Foundations. Foundations class 1 will be on the 1st Saturday, Foundations class 2 on the 2nd Saturday, and class 3 on the 3rd Saturday of the month.
  • This Saturdays (July 15th) Foundations will also be cancelled as I’ll be away.
  • CFM will be having a ladies night at TopGolf in Edison, Saturday July 15th.
  • CFM BOOZY BRUNCH at George’s awesome restaurant Miti Miti in Park Slope, Saturday July 22nd! MC and I had a blast and loved our food last time, and we can’t wait to go back. We hope you can make it! You can peep their brunch menu HERE: https://static1.squarespace.com/static/579f69b7be65946021b6a73c/t/58e18308579fb35c69869b4e/1491174183781/MITI_MITI_CC_Brunch_2017_v08_P01.pdf

To our 6am commuters- we’ll be making sure to have you done with your WOD and out of the box by 650a the latest, to deal with the new train schedule.

WARM UP: Tabata: sit ups

Team WOD
Teams of 3, complete:
1800M row (switch every 200M)
60 strict pull ups
120 KBS 24/ 16kg
60 box jump overs
120 KBS 24/ 16kg
60 strict pull ups
1800M row
(you can break up the reps however you’d like, BUT row must alternate every 200m)

070717

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CFM will be having a ladies night at TopGolf in Edison, next Saturday July 15th. We’ve got a good number of our ladies going and more are welcome!

WARM UP:
12-9-6-3
goblet squat (3 sec in the whole)
walking lunge
200M run

MOBILITY:
10 groiners
weighted squat hold- 2 mins
hip adduction- 3 mins

STRENGTH: Back squat 5×5 @70-75%

EMOM 12:
Min 1: 15 plate GTO 20/ 15kg
Min 2: ME single arm DB GTO 50/ 35#

070617

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Saturday’s track day.

WARM UP: 4 rds
5 walk outs
7 broad jumps
9 reps on BW movements of choice (pull up, push ups, air squat, ring row, burpee, sit up, lunges)

MOBILITY: banded front rack- 2 mins
SOFT TISSUE: lat smash- 2 mins
SKILL/ PREP: Power clean

Power clean: 12 mins to find 1RM

For time:
15 – 12 – 9 – 6 – 3
KBS 24/ 16kg
Burpees

070417

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Daniel
“We dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.”

For time:
50 Pull-ups
400 meter run
21 Thrusters 40/ 25kg
800 meter run
21 Thrusters 40/ 25kg
400 meter run
50 Pull-ups

(compare to 022017)

070317

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WARM UP: 5 mins of Cindy
MOBILITY: 5 mins OYO

CrossFit Total
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.

You will have 15 mins to find your heaviest lift on the back squat, followed by 15 mins to find it on the strict press, and the final 15 mins on the deadlift.

Back squat: 7-5-3-3-1-1-1…
Strict Press: 7-5-3-3-1-1-1…
Deadlift: 7-5-3-3-1-1-1…

For the “1-1-1…”: “The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.” – Mark Rippetoe

063017

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REMINDERS:

  • Meet at Underhill Sports Complex (58 Burr Rd. Maplewood) this Saturday, 930a, for a track day in lieu of our 9am and 1030am Saturday class. So no other classes than the 930a track day. This is also the Columbia HS track if you’re familiar.
  • No Sunday Yoga this weekend. Yoga will resume in 2 weeks on Sunday the 16th!
  • On Monday the 3rd, we’ll only have a 9am and 10am class.
  • On Tuesday the 4th, we’ll only have a 9am class with a hero WOD.
  • We’ve got a couple field trips planned!! Lookout for a beach day at belmar, a bbq day at the box, a brunch day at one of George’s awesome restaurants in Park Slope, and a drop in at a local box somewhere.
  • Also… we’re gauging interest to bring back CrossFit Kids class once or maybe twice a week. Who’s in?

WARM UP: 5 minutes of jump rope

MOBILITY: Halos 5×5

STRENGTH: 4 rds-
8-10 Kb strict press
5 db press (8 sec negative)
10 flyes

For time:
100 double unders
50 pull ups
100 double unders

062817

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ANNOUNCEMENTS:

  • No Sunday Yoga this weekend. Yoga will resume in 2 weeks on Sunday the 16th!
  • Track Day next Saturday, 930a, at the Columbia HS track, in lieu of our 9am and 1030am Saturday class. So we will be cancelling both Saturday classes next weekend.
  • On Monday the 3rd, we’ll only have a 9am and 10am class.
  • On Tuesday the 4th, we’ll only have a 9am class with a hero WOD.
  • We’ve got a couple field trips planned!! Lookout for a beach day at belmar, a bbq day at the box, a brunch day at one of George’s awesome restaurants in Park Slope, and a drop in at a local box somewhere.
  • Also… we’re gauging interest to bring back CrossFit Kids class once or maybe twice a week. Who’s in?

WARM UP: 75 GTO w plate

MOBILITY/ 101: skin the cats
3 mins OYO (focus on front rack and OH)

STRENGTH:
Push Press: 8-7-6-5…
Find 5rm

EMOM 9:
Min 1: 5 KB snatch per side/ KB clean and press
Min 2: 9 KB front squats
Min 3: 5-8 strict chin ups

For time:
12-9-6-3-6-9-12
Pull ups
Sit ups
(compare to 020817, 021916)