Monica Bounds
- WOD -
4 Rounds:
400m Run/Row
20 Pull-Ups
15 Ring Dips
10 Evil Wheels
*Use Barbell for Evil Wheels
- Cash Out -
3 Rounds:
Light Upright Sled Drag
__________________________
- Academy -
Class #16/32
Skill of the Day:
Workout of the Day:
AMRAP in 10:00
6 Pull-Ups
6 Push Jerks
6 Lunges (R=1, L=2)
*Rest from minute 5 – 6
Cool Down Discussion:
“17 Ways to improve your sleep”
____________________________________________
- WOD -
1 – 1 – 1 – 1 – 1 – 1 – 1
- then -
3 Rounds:
10 Front Squat @ 50% 1RM
15 Burpees
20 Double Unders
- Cash Out -
Foam Roll!!!!
__________________________
- Academy -
Class #15/32
Skill of the Day:
Handstands
Workout of the Day:
5 – 4 – 3 – 2 – 1
HS Holds for :10
Run 200m
*Use Plank Hold for modification
Cool Down Discussion:
How to Wake up and Feel Alert
____________________________________________
**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
____________________________________________
- 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
____________________________________________
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
____________________________________________
- WOD -
10:00 to find max Deadlift
- then -
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
- 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
____________________________________________
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
- Cash Out -
Max OH walk with KBs
____________________________________________
Jack Woodruff
- WOD -
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:
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?
____________________________________________
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”
____________________________________________
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
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