December 120115

December is here and the weather is fairly nice. Make sure to dress warm for morning runs if they should pop up! We will announce the athlete of the month tomorrow … Stay tuned. 

Are you juicing? During the winter months we tend to eat less veggies and fruit. Make sure you are getting the proper vitamins in everywhere. Need help, buy some delicious Jane’s Juice! Order form is next to door at CFM as you leave, text Jane and place an order! It’s amazing my good! Just ask my 7 year old.

  
Warmup

December warmup 

WOD 

Tabata (8 rounds)

Pull-ups 

Med-ball cleans

Post lowest score to board and journals

Strength WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Post max load to board and journals.

Monday 113015

Last day of November, so let’s make sure we check journals for November warmup scores. Also, continue to mark down you strength WOD numbers so we can keep you on track for those 92.5 % 1RM lifts! These numbers really matter if you intend on getting stronger.

Big Thanks to CrossFit Little Creek for allowing me to drop in ! Great Box and great People.  
Warmup

November Warmup

WOD 

For time:

50 Squats

40 deadlifts 60kg/35kg or 35%-40% of 1RM

30 Burpees

Post times to board and journals.

Strength WOD

Front Squats

5×5 @ 77% 1RM back squat

Post loads to journals.

Friday 112715

Hope everyone had a great Thanksgiving. Remember today we have 2 classes. 

10AM & 6PM

No CrossFit kids today.   

Warmup

500m Row

Practice DU

WOD

“Eva” lite ( 082115)

5 rounds for time 

800m Run

15 Kettlebell swings 24kg/16kg

15 Pull – Ups

Post times to board and journals

Wednesday 112515

Have an awesome Thanksgiving ! Many of you are traveling or preparing for turkey day. Make sure to eat anything you want! 3..2..1.. Go! 

Don’t forget tonight is Barbell night! 

Thursday closed , Friday 10am & 6pm, Sat 9am “welcome to CrossFit” &  10:30am.

  
Warmup

November warmup

WOD 

3 rounds for time:

25 Kettlebell Swings 24kg/16kg

25 Wallballs 20 # / 14#

post times to board and journals.

Strength WOD

Back Squats

6×1 @ 92% 1RM

Post loads to journals 

Tuesday 112415

Barbell Night is moving to Wednesday night this week.  If you want to work on you form and do some lifting , show up at 6pm and get r done!

No CrossFit teens class or kids this week.

Friday Holiday Hours:

10am & 6pm classes only.

Do something different with your fitness – Try some rockwall climbing this week !   
Warmup

November Warmup

WOD 

3 min AMRAP

Squat Snacth 40kg/25kg

-Rest 2 min-

3 min AMRAP

DB Thrusters 30#/20#

-Rest 2 min-

3 min AMRAP

MU’s or 3 C2B pull-ups and 3 Ring Dips.

Post total rounds and reps for a total score of all 3 AMRAP’s.

Strength WOD 

Split Jerks

1-1-1-1

Monday 112315

Thanksgiving week and Friday Night Lights! 

Here are the holiday hours for the week.

Thursday Cloesd

Friday – 10am , 6pm (FNL).  If you are doing FRIDAY NIGHT LIGHTS , we will only have a 6pm class and post beers at 7pm. 

  
Warmup

November Warmup

WOD 

5 min AMRAP 

6 power cleans 60kg

9 T2B / K2C

Post rounds and reps to journals and board.

Strength WOD

Front Squats

4×6 @ 75% 1RM

Post loads to journal.

Friday 112015

Great job last night on the barbell WOD. Keep coming to the Thursday night Barbell Club and you will start seeing big changes in all you lifts. Just ask Tucker, Cleg, MC..

Next week we have holiday hours. We are closed on Thanksgiving Day and Post turkey day WOD (Friday) 10am only. Saturday normal hours.

Reminder – CrossFit kids today 

   
 Warmup‚Äč

November Warmup

WOD  

For time:

100 Burpee Box Jumps

Post times to board and journals.

Strength WOD

Squats Cleans

1-1-1-1

Post heaviest load to journal.