**Academy hours are 8:30 am, 5:30 pm & 6:15 pm – Monday – Thursday!**

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm

No classes scheduled

Mobility WOD at 3:00

AJ Bass

My first introduction to Crossfit was a little more than three years ago.  A co-worker familiar with Kathy’s boot camps convinced me to give it a try.   I remember my first workout was in a church parking lot on a hot August evening.   We were doing burpees, med-ball cleans and a row for rounds.   I was hooked!

Prior to that introduction I was floundering in a globo gym membership where I was not excited about exercising, I was gaining weight and losing strength.   I was getting a little too close to 200lbs, and my blood work was starting to show signs of poor health.

Crossfit offered me an exciting opportunity to have fun working out, and I especially loved the aspect of having a prescribed workout.  I had always neglected cardio work and lower body strength work, but with Crossfit wods I didn’t really have a choice.   Even more attractive than the wods is the welcoming Crossfit community.  It was such a new experience to actually be welcomed into a gym environment.  Everyone from the coaches to the gym members have always been friendly, and more encouraging than any group of people I have ever been a part of.  The CFM community is really what set them apart from other gyms I’ve experienced, and it’s the community that keeps me coming back year after year.

AJ with wife Dixie

Three years in and I’m enjoying the CFM community more than ever.  While I am still challenged with a ton of weaknesses, my Crossfit results include:  getting much stronger, my weight has leveled out at about 178lbs (about a 15lb loss), my blood work has improved significantly, and I have made some really good friendships with quality people.

One of my favorite things about our gym is that the staff is always looking for ways to improve our lives by adding additional resources.  MassageFit has helped  me through several minor injuries, and my back has never felt better than it does with the help of Dr. Tim.  After years of ignoring the staff’s good diet advice, my wife and I have recently moved closer to a Paleo diet and I love it.  We’re still early in the process, but so far I feel much better overall eating a cleaner diet.

I love watching the gym continue to grow, but I’ll always have fond memories of parking lot work outs with Freeman and Kelli before the gym was built.  If you think they are tough on you now, just imagine being the only person in a wod and having the full attention of both coaches the entire time!

Candy Wolfe

- WOD -

Teams of three:

AMRepsAP in 20:00

Push Press

Toes to Bar

Double Unders

ROE:

*Teams decide hoe to split up movements so that they get max reps possible.

**Only on type of equipment per team, everyone works at all times

- WOD -

“Elizabeth”

21 – 15 – 9:

Power Cleans

Ring Dips

- Cash Out -

Row 500m

- then -

Mobility – Accumulate 10:00 in the bottom of a squat position

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- WOD -

Sectional WOD 11.5

AMRAP in 7:00

3 – 6 – 9 – 12 – 15 – 18 – 21

Thrusters

Pull-Ups

- Cash Out -

400m partner relay

ea. person does 2 rounds

row/run – weather permitting

__________________________

- Academy -

Class #-14/32

Skill of the Day:

Front Squat

Workout of the Day:

San Francisco Crippler Remix

2 Rounds:

15 Front Squats w/ bar

500m Row

Rest 1:00

Cool Down Discussion:

How to strengthen your flat feet

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Cara Cinnamond

- WOD -

Take 10:00 to find 1RM Bench Press

- then -

30 – 20 – 10:

Release Push-Ups

Double Unders

- Cash Out -

Mobility Work

__________________________

- Academy -

Class #13/32

Skill of the Day:

SDLHP

Workout of the Day:

Fight Gone Bad remix:

1:00 SDLHP

1:00 Situps

1:00 Box Jumps

Partner up, count other’s reps

Cool Down Discussion:

____________________________________________

Jeff Hallman

- WOD -

4 Rounds:

8 KB Press ea. arm

16 Goblet Squats

24 Situps

- Cash Out -

Max Air Squats in 1:00

__________________________

- Academy -

Class #12/32

Skill of the Day:

Push-Up

Workout of the Day:

Texas Push-Up Challenge

- then -

3 Rounds:

Prowler down and back

Cool Down Discussion:

History of CrossFit

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- WOD -

10:00 to find max Deadlift

- then -

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

KBS

Pull-Ups

- Cash Out -

 Max one arm Farmers Walk

__________________________

- Academy -

Class #11/32

Skill of the Day:

Pull-Ups/Kipping

Workout of the Day:

AMRAP in 10:00

5 Pull-Ups

7 Supermans

9 Inchworms

Cool Down Discussion:

____________________________________________

Dave Doolin

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm

No classes scheduled

Mobility WOD at 3:00

Any questions?

- WOD -

Teams of two complete for time:

400m Run with Med Ball

- then between two complete -

100 Rig Balls

100 Push Ups on Med Ball

100 Med Ball Sit-up toss

100 OH Walking Lunges

100 Med Ball KTE

400m Run w/ Med Ball

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What an ass! - CFM thanks all those from Big Ass Fans for checking us out!

- WOD -

3 Rounds:

10 KB Push Press

20 Strict Ring Rows

30 Double Unders

- Cash Out -

Max OH walk with KBs

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Jack Woodruff

- WOD -

OHS

Take 10:00 to find your 1 RM

- then -

2011 CrossFit Games Open 11.4

AMRAP in 10:00

60 Bar facing burpees

30 OHS

10 Muscle-Ups

- Cash Out -

Roll Out!

__________________________

- Academy -

Class #09/32

Skill of the Day:

Box Jump

Workout of the Day:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:

Box Jumps

Butterfly Situps

Air Squats

Cool Down Discussion:

Who is Tonya Wagner?

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Chris Whicker

- WOD -

Take 7:00 to find max box jump

- then -

5 Rounds:

12 KBS

12 T2B

- Cash Out -

1000m row for time

__________________________

- Academy -

Class #08/32

Skill of the Day:

Workout of the Day:

Cool Down Discussion:

____________________________________________

Nick Phillips and Andrea Kruchinski

- WOD -

5 Rounds:

200m Run

Barbell complex:

5 Hang Power Clean and 5 Push Press

5 Back Squats

10 Strict Pull-ups

- Cash Out -

 Tabata Sprinter Sit-Ups

__________________________

- Academy -

Class #07/32

Skill of the Day:

Rowing Technique

Workout of the Day:

4 Rounds:

200m Runs

10 Air Squats

10 Vertical Jumps

Cool Down Discussion:

“Fundamentals, virtuosity and mastery”

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Seth Parker - 1st Grade

- WOD -

CFM Member WOD

“Jill Butler”

AMRAP in 15:00

10 SDLHP

10 Mtn. Climbers

10 AbMat Sit-Ups

250m Row

- Cash Out -

Tabata Sprints

__________________________

- Academy -

Class #06/32

Skill of the Day:

Glute-Ham Developer (GHD)

Workout of the Day:

Tabata:

MedBall Twists

Push-Ups

Jumping Jacks

Cool Down Discussion:

____________________________________________

Jeff Hallman

**Academy hours are 8:30 am, 5:30 pm & 6:15 pm – Monday – Thursday!**

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm

No classes scheduled

Mobility WOD at 3:00

Matt Swiderski

- WOD -

 Teams of 2 complete in 16:00

3 – 6 – 9 – 12 – 15

KB Thrusters

Pull-Ups

Double Unders

*1 Person works at a time

**Reps are per team, split amongst team however you choose

____________________________________________

Lee King

- WOD -

“Grace”

For time:

30 Clean and Jerks

- Cash Out -

Heavy Prowler Push

 ____________________________________________

Kenny Blair

- WOD -

2011 CrossFit Games Open 11.2

AMRAP in 15:

9 Deadlifts

12 Push-Ups w/ release

15 Box Jumps

- Cash Out -

3 Rounds:

Sled Drag

(Light weight – Walk upright)

__________________________

- Academy -

Class #05/32

Skill of the Day:

Deadlift

Workout of the Day:

16 – 12 – 8:

Burpee Thrusts

Box Jumps/Step-Ups

KB Deadlifts

Cool Down Discussion:

Food and Nutrition

____________________________________________

Paleo Seminar #2 is tomorrow! How to lean out, and more interviews!

- WOD -

Push Press

Take 10:00 to fing 1RM

- then -

5 Rounds:

1:00 Double KB Push Press

1:00 GHD Situps

1:00 Row for calories

(Rotate stations on the minute)

- Cash Out -

Max Wall Sit

__________________________

- Academy -

Class #04/32

Skill of the Day:

The Prowler

Workout of the Day:

4 Rounds:

High handles down

Low Handles back

1 trip down and back

rest 1:00

Cool Down Discussion:

What is a Cash Out?

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