Wednesday, November 30, 2011


Run: 5 x 800m, hold splits within 3-5 seconds, rest 3:00 between efforts

We won't meet up tomorrow. See everyone on Friday.

Post splits to comments.

Tuesday, November 29, 2011


Team WOD 12 min AMRAP

30 Burpees

75 Double Unders

We will meet up at 0600 and 1700.

Post rounds to comments.

Monday, November 28, 2011



15OHS from the ground 95/65


Tire Flip 10 btween each rd

We will meet at 0600 and 1700.

Post time to comments.

Sunday, November 27, 2011


Rest day.

Because we met 3 days in a row...we are going to skip Monday and meet up on Tuesday. There will be two classes Tuesday at 0600 and 1700. Can't wait to see everyone.

Saturday, November 26, 2011


Tony said he misses everyone...we can't wait to get him back.

Mike and Stacy will be at the gym at 1600 tomorrow. I believe they have something fun for everyone.

Post fun to comments.

Friday, November 25, 2011


Unit One

Tomorrow we will be meeting at Unit One.

I believe the time is 1300-1500...but if I am wrong someone please correct me in the comments.

Heather and I will be back Monday.

Thursday, November 24, 2011


I hope all you jive turkeys had a great Thanksgiving.
5 Rounds for time
400 meter run
10 hand stand push-ups

We will meet up at 1600.

Post time to comments.

Wednesday, November 23, 2011


Rest Day.

Sleeping Tips: Complements of
-Read Before Bed
-Sleep in a Blacked Out Room
-Eat dinner with candlelight
-Have a sleep routine
-Fix your stress

If you guys want a website that you could read for hours, check out

We will meet again on Friday. It will be a 1600 class then we will go to Unit 1 on Saturday.

Tuesday, November 22, 2011




Deck of Cards

Hearts = push-ups

Spades = sit-ups

Diamonds = squats

Clubs = mountain climbers

Jokers = run 400

Ace = 21

Face cards = 11

Numbered cards = card number is number of reps

Draw a card from the deck and do the corresponding exercise and number of reps, everyone working at the same time, until you complete the deck. Move on to the next card so the majority of the group doesn't have too much time resting.

We will meet at 0600 and 1700.

Post time to comments


Monday, November 21, 2011



150 Wallballs for time

Hardstand gym has wallballs available. We won't be meeting tomorrow but remember that we are shooting for the 10 foot range high.

Post time to comments.

Sunday, November 20, 2011


Who has the sweetest hair in this photo? Let me give you a hint. He is French and has a gray shirt on...

Wait until you see how clean the gym is...thank again everyone!

30 Thrusters in 60 sec x 3 rounds, rest 3 min in between rounds.

No Rx'ed weight. We want you to start with a weight that you think you can do 30 thrusters with. Then adjust as needed.

Then AMRAP in 7 min of:
3 Overhead Squats
6 Toes to Bar
9 KB Swings

We will meet at 0600 and 1700.

Post weight and time to comments.

Saturday, November 19, 2011


Rest Day.

See everyone on Monday.

Thanks to everyone who helped with cleaning the gym today.

Friday, November 18, 2011


Tomorrow will be a fun day that will involve a WOD with a teammate. The back gate will be open on base because of the bazaar. Hope to see everyone out tomorrow.

We will be meeting at 0900.

Post time to comments.

Thursday, November 17, 2011


5 rounds for time of:

6 pull-ups

9 Burpee-Box-Jumps

12 Jumping Lunges

We will be meeting at 0600 and 1700.

Post time to comments.

Wednesday, November 16, 2011


I don't know what this picture has to do with Crossfit, but it is too sweet not to post

Clapping Push Ups
Five rounds for max reps.
You can rest as needed between rounds, but object is to do as many unbroken clapping push ups as possible each round. If you can't do clapping push ups then do regular...but make sure your form is correct and you are going all the way down.

Followed by...
150 Doubleunders for time or 400 regular jump rope

We will not be meeting tomorrow but we will see you on Friday.

Tuesday, November 15, 2011


For Time -
21 Deadlifts (225/150lbs)
60y Shuttle Run
15 Deadlifts
60y Shuttle Run
9 Deadlifts
60y Shuttle Run
6 Deadlifts
60y Shuttle Run
3 Deadlifts
60y Shuttle Run

We are meeting tomorrow at 0600 and 1700.

Post time to comments.

Monday, November 14, 2011


Good to see Tima back...still waiting on some other people!

Rest Day!!

Get some recovery and stretching done.

See everyone Wed.

Sunday, November 13, 2011


Power Clean 80% of 1 Rep Max

8 sets of 1 rep


As Many Rounds as Possible in 10 minutes:

10 Pushups

7 Hang Power Cleans - 135# M / 95# W

25 Double unders

We will be meeting up at 0600 and 1700.

Post weight and rounds to comments

Saturday, November 12, 2011



4 rounds of:
5:00 max distance, 3:00 recovery
(Source: Crossfit Endurance)

No meeting up at the gym tomorrow. But if anyone wants to meet up either post in comments on the blog or on Facebook.

See everyone Monday.


Unit One !!!

Tomorrow we will be meeting at unit 1.

The time will be 1300 to 1500.

Hope to see you there.

Friday, November 11, 2011


Rest Day!!!

Tomorrow we are going to Unit 1!!!

Happy Veterans Day...Thanks for Serving.!!

Wednesday, November 9, 2011


Find your 1 RM back squat

followed by...

10 min AMRAP

7 SUMO!! Deadlift HP
14 Box Jumps

We will meet up at 0600 and 1645.

Post time and weight to comments.

Tuesday, November 8, 2011


Run 50 ft.
20 burpees
Run back
1 situp
Run 50 ft
19 burpees
Run back
2 situps
Run....and so on and so on until you finish with 20 situps and one burpee.

Meet up at 0600 and 1645.

If we cannot use the hanger we will move over to the can thank me later. And also do not forget to thank T-Ho our friend from Florida who sent us this WOD.

Post time to comments.

Monday, November 7, 2011


8x400 m Sprints

It will be up to you guys to get these done on your own. Whether at the home, the track, or at the gym. Thank you for being patient with us during this minimal manning time, but don't be slacking off!!

Post slowest 400 m time to comments.

Sunday, November 6, 2011


Great job this weekend girls!!!

Rest Day !!!

Everyone get some good sleep and some homemade mobility.

Saturday, November 5, 2011


Tomorrow is a game day.

So have your game face on...

20 min AMRAP

Meet at the CFMHQ at 1600.

Friday, November 4, 2011


Unit 1 Gym, Bury St Edmunds 10-12
A group of us will be going to Unit 1 for a CF session with trainer Olly Goddard.

Directions and Info on Unit 1 here

If anyone would like to go hit Heather or I up with a FB message.

We would also like to get lunch in Bury after the WOD.


On your own:

Bodyweight Fran
reps of:

Thursday, November 3, 2011


Front Squats

Five sets of bodyweight front squats til failure. Complete as many reps as you can for each set, resting as needed between efforts.

Meet at CFMHQ, warmed up and ready to squat at 0610.
We will not have a class at 1630 tomorrow.

Post reps to comments.



We will see everyone tomorrow morning.

Tuesday, November 1, 2011


CFM Costume Party Group Winners... the Lemieux Family!!!


These are working sets.

We will be meeting up at 0600 and 1630.

Post weight to comments.