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Friday Night Lights/Team Series Event 2

CFFM WOD Friday 9.22.17.
CrossFit Team Series Event 2
For time:
120 double-unders, each, relay,
120 chest-to-bar pull-ups, total, sets of 15,
120 hang power snatches, total, sets of 15,
120 double-unders, each, relay.
Men use 95-lb. barbell, Women use 65-lb. barbell.

This workout begins with the athletes standing tall and the jump rope on the floor. At the call of “3, 2, 1… go!” the first athlete will pick up a jump rope and begin performing double-unders. Once the first athlete has performed 120 reps, the second athlete may begin jumping rope and will also complete 120 reps.

The team will then move to the pull-up bar and complete a total of 120 chest-to-bar pull-ups, 60 per athlete. Teams may only use one pull-up bar, with only one athlete working at a time, and the partners must switch who is working after every 15 reps.

The team will then perform a total of 120 hang power snatches in the same fashion as the pull-ups: 60 per athlete, rotating after every 15 reps, and tagging hands when switching.

Finally, the team will move back to the jump ropes, where each athlete will perform another 120 double-unders, one athlete at a time, tagging hands when switching. This workout ends when the second partner finishes the last rep of the double-unders.

Every second counts in this workout. The team’s score will be the time it takes to complete all 720 repetitions. There is a 15-minute time cap.

Friday Night Lights/Team Series Event 2

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CFFM WOD Friday 9.22.17. CrossFit Team Series Event 2 For time: 120 double-unders, each, relay, 120 chest-to-bar pull-ups, total, sets of 15, 120 hang power snatches, total, sets of 15, 120 double-unders, each, relay. Men use 95-lb. barbell, Women use 65-lb. barbell. This workout begins with the athletes standing tall and the jump rope on the floor. At the call of “3, 2, 1… go!” the first athlete will pick up a jump rope and begin performing double-unders. Once the first athlete has performed 120 reps, the second athlete may begin jumping rope and will also complete 120 reps. The team will then move to the pull-up bar and complete a total of 120 chest-to-bar pull-ups, 60 per athlete. Teams may only use one pull-up bar, with only one athlete working at a time, and the partners must switch who is working after every 15 reps. The team will then perform a total of 120 hang power snatches in the same fashion as the pull-ups: 60 per athlete, rotating after every 15 reps, and tagging hands when switching. Finally, the team will move back to the jump ropes, where each athlete will perform another 120 double-unders, one athlete at a time, tagging hands when switching. This workout ends when the second partner finishes the last rep of the double-unders. Every second counts in this workout. The team’s score will be the time it takes to complete all 720 repetitions. There is a 15-minute time...

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CF Team Series Event 1

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CFFM WOD Thursday 9.21.17. CrossFit Team Series Event 1 9-15-21 reps for time of: Thrusters. Bar-facing burpees. Men use 95 lb. (65lb scaled) Women use 65 lb. (45lb scaled) This workout begins with the barbells resting on the floor and the athletes standing tall. At the call of “3, 2, 1… go!” the athletes will reach down and begin the synchronized thrusters, with both athletes in the bottom of the squat at the same time. Once 9 reps are complete, they will perform 9 synchronized bar-facing burpees, with both athletes’ chests touching the floor at the same time. They will then perform 15 thrusters, 15 burpees, 21 thrusters and 21 burpees in the same fashion. This workout ends when the last athlete’s feet land on the ground after jumping the barbell on the final rep. Every second counts in this workout. The team’s score will be the time it takes to complete all 90 repetitions. There is no time cap. VISIT THE GAMES SITE FOR EXACT MOVEMENT STANDARDS (links to new...

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OPERATION VIGILANCE

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CFFM WOD Wednesday 9.20.17. 1.) “OPERATION VIGILANCE” 2,730-ft rope climb, performed as a team. This is a special annual workout we perform in remembrance of 9/11 that was originally put forth by our friends at WOD for Warriors/Team RWB. The symbolism of this climb lies within the twin towers – 2730 feet was their combined height. It will take a total of 182 climbs on our ropes to reach this goal. We’ll take a running tally all day long from all classes. **You must wear shin protection in order to participate in Operation Vigilance** 2a.) Optional conditioning piece: Kettlebells 4 Kids WOD (refer to Friday 9.15.17) or, 2b.) Optional conditioning piece: Prowler Push x 300yds *Not for...

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NEVER FORGET

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CFFM WOD Tuesday 9.19.17. 1.) Bench Press 3 x 4+ @ 80%. Compare to 9.6.17. 2.) “NEVER FORGET” 3RFT of Power Clean x 9 @ 135/225, HSPU x 11, Shuttle Sprint...

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**Reboot**

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CFFM WOD Monday 9.18.17. It’s time to reboot and regain our routines! We are back to a full class schedule this week. 1.) Back Squat 3 x 4+ @ 80% of 1-RM. *Refer to 9.5.17. 2.) “Annie” For time: 50-40-30-20-10 rep rounds of Double Unders and Sit...

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CFFM Reopens Friday 9.15.17.

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We hope that all of you are making the best of this post-Irma situation. Please remember, we can only control what WE CAN control, so be patient and safe and take care of your loved ones first and foremost. Eventually the power will be restored, the roads cleared, and as we always do after these major hurricanes we’ll get back to business as usual. Here’s the situation with CFFM: 1.) As of today the gym is structurally sound, but without power, water/sewer. We are closed tomorrow Thursday 9.14.17. 2.) This Friday 9.15.17 come hell or high water we will host the Kettlebells 4 Kids WOD at 8am, 9am, 5pm and 6pm. Please take mention of these important notes: the gym does not have power so that means we are only able to host WODs in broad daylight, and there will be NO RUNNING FANS unless someone offers to bring a generator and gas. Also, the water pressure is weak and there could be issues with the sewer so there will be no showers available and limitations on the bathroom facilities. We ask everyone that plans to attend to PLEASE BRING YOUR OWN DRINKING WATER AND SWEAT TOWELS. 3.) This Saturday 9.16.17 we will offer open gym time from 9am – 12pm AS WE WILL NOT BE HOSTING the Three Strikes Benefit WOD for the Anzualda Family as originally scheduled. We plan on rescheduling this event at a later date when people and businesses have had the chance to fully recover from Irma so we can have the best showing possible for this event. If you have already made a donation we can assure you that money is earmarked for the Anzualda family and they will receive it as originally scheduled. 4.) We can’t predict much about next week as FPL has given a timeframe of total restoration of 9.22.17 but we will continue to send you updates about our progress and as soon as we can get back to full steam we’ll let you know. We appreciate your understanding and patience in this matter and we hope all of you are safe. IF YOU NEED ANY HELP IN FACILITATING YOUR RECOVERY FROM IRMA PLEASE FEEL FREE TO RESPOND DIRECTLY TO THIS EMAIL OR CALL 239-223-4255 Thank you all for your continued support of...

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Post IRMA Update

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9/12/17 Dear CFFM family: A lot of you have been asking about the gym. We are happy to report there is no major damage and no flooding. Unfortunately, the gym is without power, water and proper sewage at this time. We know FPL and Lee County are working hard to restore these services and we will re-open our doors as soon as possible. We will keep you posted via email and social media as to when we will be opening. In the mean time, if anyone needs anything at all please do not hesitate to reach out. We are happy to...

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“IRMA”

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CFFM WOD Friday 9.8.17. “IRMA” 10rds for time of: Wall Ball x 12 reps, 14lb/9ft, 20lb/10ft. Deadlift x 6 reps, 155lb/225lb. Suitcase Carry AHAP x 4 x 25yds* *Women use a minimum of 30lbs, Men use a minimum of 50lbs. You may use a dumbbell, kettlebell or sandbag. **Cash out – 30 Burpee Pull...

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Partner Up For Danny

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CFFM WOD Thursday 9.7.17. Partner up for “Danny” Complete as many rounds in 20 minutes as you can of: 24/20- inch Box Jump, 30 reps 115/75- pound Push Press, 20 reps 30 Pull-ups. *Partners alternate work, sharing the work as needed. Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter...

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Hump Day Fun Day!

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CFFM WOD Wednesday 9.6.17. Strength: Bench Press 3 x 5+ @ 75% of 1-RM. Conditioning: 10-min AMRAP of, OH Walking Lunge (25lb/45lb) 10m, Push Up x 5, OH Walking Lunge 10m, Push Up x 10, OH Walking Lunge 10m, Push Up x 15…. *Continue adding 5 push ups per round. Score total number of push ups completed. Finisher: Biceps curls, Rest Pause Method. *A rest pause set is three sets in one. After warming up select a moderate weight (that would allow for up to 15 reps) and perform as many reps as possible, rest 30 seconds, perform a second set of max reps, rest 30 seconds, perform a third and final set of max reps. Make note of how much weight/how many...

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