Protected: March 2018 Programming
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Friday 2.23.18 WOD
Warm-up AMRAP 5 3 DB Hang Clean + Jerk each arm 3 T2B or Knee Lifts 14/12 Calorie Row Metcon Crossfit Games Open “18.1” Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Masters Men (age 55+) 35# Masters Women (age 55+) 20# Scaled […]
2018 Focus Group Wrap Up and Road Map
Its FRIDAY! And we want to send a HUGH thank you to the 100+ Athletes that participated in our 2018 Focus Groups to help steer CFML in a direction that you value most. Some of the changes have already started taking place while others roll out in the coming months. Right away you’ll see changes […]
2018 CrossFit Open – Schedule
Maggie’s stuffed bell pepper receipe
Saturday 2.11.18 Rail Yard Fitness
Warm-up Then, 5 AMRAP 2 burpee-squat-jump lunge :20 plank taps Metcon 12 AMRAP 1 hurdle laps 10 db step ups 10 db thrusters 10 db squat thrusts – 2 min rest- 12 AMRAP 2 rope climbs 200 m run 20 sit ups 20 med ball cleans
Friday 2.2.18 Bootcamp
Warm-up Triple up- TABATA style- 2 min at each movement Bike Row Burpee Metcon 7 Rounds 8 Cal Bike 10 Back Squats, from rack 10 Deadlifts -Rest 1 min- 7 Rounds 10 Burpees 10 DB Push Press 10 DB Bent Over Row
Thursday 2.1.18 Bootcamp
Warm-up Triple up- TABATA style- 2 min at each movement Bike Row Burpee Metcon 7 Rounds 8 Cal Bike 10 Back Squats, from rack 10 Deadlifts -Rest 1 min- 7 Rounds 10 Burpees 10 DB Push Press 10 DB Bent Over Row
February 2018 Programming Breakdown
February 2018 Programming
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