Tuesday, July 31, 2012


Click to enlarge
Map to new building (707)
Click to enlarge

Look at the attached maps and follow the directions
We will be holding all future sessions here.
DO NOT walk in the front door and start asking where CrossFit is.
Only enter through the back door, do not disrupt traffic.

Strength: Deadlift: 10x8x7x5x5x5

9 Muscle ups
10 Box jumps
7 Muscle ups
10 Box jumps
5 Muscle ups
10 Box jumps
3 muscle ups
10 Box jumps
1 Muscle up
10 Box jumps

Scale for muscle ups is 2x pullups/dips for newbs, 4x for veterans

Monday, July 30, 2012


We will be meeting at the Hardstand Gym for the last time tomorrow @1700
We have a new space, show up to the session and we will give directions for Wednesday.

10 Rounds
2 Half Court sprints
7 Pullups
10 Air Squats

Sunday, July 29, 2012


AMRAP 12 Minutes
25 Double unders
7 KB swings  24/16
3 Burpees

post rounds to comments

Thursday, July 26, 2012


We will not be meeting as a group tomorrow.

Run a 5k
Play a sport
Work on your goat
Do all 3!

Wednesday, July 25, 2012


Courtesy of Beastmodal Domains

Pistol squats / One legged squats (each leg)

Tuesday, July 24, 2012


Meet at the Hardstand Gym side parking lot @1700

7 Rounds for time
Bars loaded with 135/95
This will require scaling for most of you

6 Deadlifts
5 Hang cleans
4 Push Press 
3 Front squats

Post times to comments


4 rounds for time

10 Dumbell Thrusters  35/15
50 Double Unders/ 200 Single Jump ropes

Monday, July 23, 2012


Meet at 1700 in the Hardstand Gym

Benchmark WOD:  Record your times so you can track your progress

5 Rounds For Time of:
20 Pullups
30 Pushups
40 Situps
50 Squats
Mandatory 3 minutes of rest between sets, and yes it counts toward your time.

Post times to comments

Thursday, July 19, 2012


OG's of CFM

Handstand Pushups
Run two lengths of the basketball court
Box Jumps

I wanted to post Diane, but you can thank or hate Nick for choosing the above workout.

Tuesday, July 17, 2012


Mary Scott doing a farmers carry

Skill: 3 Rounds of max unbroken Kipping pullups
If you stop, rest.  Then move  to the next set

5 rounds
Farmers Carry 95/50 
(Down and back on the basketball court) 
10 Box Jumps
8 Ring Dips

I will bring the rings and assistance bands

Monday, July 16, 2012


Forecast is good for tomorrow
We will be meeting at 1700 in the Hardstand Parking lot

Skill: Overhead Squat

Snatch or Snatch balance to get the weight up

3 Rounds for time
7 Squat Clean 135/95
15 Pushups
15 Situps

I will be going through the clean for you newbies, you will learn to love your friend the Med Ball clean

Sunday, July 15, 2012

Meet at the hardstand @ 1700

Kb swings  24kg/16kg

We will have some oly lifting this week, dont worry.

Thursday, July 12, 2012


Where is everyone?!?!

Meet at the Hardstand gym @ 1700

7 rounds:
5 Clean (full squat) and jerk 155/95
200M Sprint

This is how a Clean and jerk should look.

Wednesday, July 11, 2012


Ben Garmier levitating

Meet at the Hardstand gym @ 1700

8 Rounds for time:
5 Handstand Pushups
10 Pullups
15 Air Squats

Sorry for all the body weight WODs, we're working on getting a place to use our bumpers.

Tuesday, July 10, 2012


Kim H. with her war face on. Grrr

Meet at the hardstand gym @ 1700.

1000M row buy in

Then AMRAP 10 Min of:
10 V Ups (Scale with 15 Hollow Rocks)
5 Burpee Box jumps

Monday, July 9, 2012


Get up for it.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post times to comments...please


Phil T. doing work at CFCM Games this weekend.

Meet at the Hardstand gym @ 1700

Strength:  Max Effort Back Squat

WOD:  21-15-9
Dumbell squat clean thrusters 30/15

Between each set run 2 laps (upstairs track) or 200m

Thursday, July 5, 2012


The only cure for the prowler flu...
Is more PROWLER!

If you missed out on yesterday's fun, don't worry. We will be pushing prowlers again.

Meet @ 1700 in the Hardstand Gym.  

Strength: Turkish Get-ups:  5-3-3-3-1-1-1-1-1
Prowler pushes outside, rain or shine!

Bring a water bottle, you're gonna get thirsty.

Wednesday, July 4, 2012


Meet at the Hardstand Gym @ 1700

 For time:
200 Double Unders
2 Prowler Pushes
75 Hand release Push-ups
2 Prowler Pushes
100 Situps
2 Prowler Pushes


Tuesday, July 3, 2012


Sports Day: Choose a sport of your liking!!

Enjoy your 4th of July!

We do not have a scheduled meet time. If you do, please post on here or FB.
We'll get the equipment out for you!

Monday, July 2, 2012


Meet at Hardstand Gym 0545 and 1700

Bench Press

Followed by

Death by 10m Sprints
Minute 1 - 1 sprint
Minute 2 - 2 sprints
and so on

Weather permitting: We will be pushing weight after!

Post total weight and any comments!

Sunday, July 1, 2012


Meet at Hardstand Gym 0545/1700

Pull ups

Followed by

Jumping lunges

Post total reps!

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