20120217

                       

Ben G. throwing 95# around!

SICFIT London Throwdown

Friday Fun!

5 Rounds for Time

5 Pull-Ups

10 Over Head Squats (OHS)  95#/65#

15 Toes 2 Bar (T2B)

20 Situps

See ya at 0545 and 1700

Team Mildenhall 5K @ 1500

Post your times and/or comments...

20120216

Hops!

Power Jerk

3x3x3

Followed by:

9 Min AMRAP

-3 Min

   T2B, 10 squats each time you let go of the bar

-3 Min

   7 Thrusters 75#/65#

   7 Box Jumps

-3 Min 

   Max Effort Burpees

See Ya at 0545 and 1700

Post wieght and combined reps to comments

20120215

Heather G. @ SICFIT London Throwdown.

Wacky Wednesday

Take 15 min to find your Max Effort Box Jump

Then,

Tire Dragz

10min to complete 8 tire drags ( 1 = up and down the hangar) 

Penalty is 10 T2B for each tire drag not completed.

Rest is up to you!

See ya at 0545 and 1700

Post total height and and time to comments

20120214

YOU GOT TICKETS???

5RM Overhead Squat

Before OHS: Power Snatch OTMEM do 5 for 5 minutes.

We will meet up at 0545 and 1700.

Post weight to comments.

20100213

Team WOD at the SICFIT London Throwdown!

CFM comes in 15th out of 34 teams!

Back to Work Everyone!

POWER CLEANS

3x3x3

Followed by

5min Max Reps 

3min Deadlifts 180#/145#

2min DoubleUnders

Scale as needed / Focus on Form

See ya at 0545 and 1700

Post Weights and reps to comments...

20120210

CHECK HERE of Blog FOR UPATE - Meet at normal AM/PM times; No need to rush in at 0545 YOU will start when YOU get to the gym.

FRIDAY FUN

Barbara

5 rounds for time - Rest 3min between each round

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

Scale as needed

See Ya at 0545 and 1700

Post time to comments

20120209

3RM Front Squats

Skill Work: Double Unders

We will meet up at 0545 and 1700.

Post weight to comments.

20120208

Wacky Wednesday 

15min AMRAP

10 Push Presses from the Ground 95#/65#

15 Situps

10 Bar Burpees

See ya at 0545 and 1700

Post your rounds to comments...

20120207

Crazy James Rockin some perfect pushups

Tabata Deadlift

For 20 seconds do as many reps of deadlift as you can. Rest 10 seconds. Repeat this 7 more times for a total of 8 sets. Your score is counted by total number of reps in 8 sets.

We are going heavy with these (5-7 RM Range), but make sure you have your form before going heavy. If you have any doubts ask a coach!!!

Followed by...

SKILL:

OVERHEAD SQUATS!!!

Tomorrow we will meet up at 0545 and 1700.

Post weight and reps to comments.

20120206

5 rounds max effort Handstand push-ups

Then...

7 Rounds of:

7 Thrusters (65/95)

3 Strict Pull-Ups

We are delayed reporting tomorrow so we will only meet at 1700.

Post rep and time to comments.

20120205

Rest Day.

Heather and I will be going into the gym to clean around 11:00. We would love to have some help from anyone who is free. Contact us on either FB or in the comments on the blog.

See you tomorrow.

20120204

Great Job by Everyone Today!!!

REST DAY

Open Gym @ 1000

-Join Jacq and Nick for a go at "Fran"

-Mobility WOD or make up a WOD

-Skill Work

Rest Days are not only to recover from a great week, but also a time to refuel your body with great food choices. Real Food and  plenty of water will help your body recover faster. Get rest, stretch, and rejuvenate your body!

 Check out this link  HERE  for some great info on recovery days!

Post comments

20120203

FIGHT GONE BAD!!!

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We are doing three rounds. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)

Sumo deadlift high-pull: 75 pounds (Reps)

Box Jump: 20" box (Reps)

Push-press: 75 pounds (Reps)

Row: calories (Calories)

We will meet up at 0545 and 1700.

Post reps to comments.

20120201

Old School CFM...in the abandoned hanger.

You have 15 min to find your 3rm DeadLift

Then...

15 Min AMRAP

7 Ring Dips

7 Situps

7 Burpees

Meet up at 0545 and 1700.

Post your weight and rounds to comments.