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WORKOUT OF THE DAY

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Saturday 220730 BEACH DAY!

No classes at The Hut this morning (July 30th). Instead, meet us at the Trancas end of Zuma at 8:30am for a beach workout followed by fun in the sun, sand, and surf!

Friday 220729 For Quality AND Load

Dr Jo drills “fast elbows, land in a quarter squat”, Bigs looks on

5 rounds for quality AND load on the 5 minute mark:
10 Front Rack Lunges (AHAP, unbroken, off the rack)
10 Deficit RDLs (same load as lunges, feet on 20kg)
1:00 Low Plank
-rest 2:00-
post loading and any scaling

Thursday 220728 E3Mx6: Power Clean, Sit-up, Max DU

Tianna goes down in band thickness as she continues to drill the gymnastics kip. Nice work!!

Every 3 minutes for 6 rounds:
5 Power Cleans (~70% 1RM)
10 Strict Sit-ups
max rep double unders to the 90 second mark
post total double unders completed and post load used in notes

Wednesday 220727 AMRAP 8×2

This Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach! Park at the first available street parking after the Trancas end constriction when going east on PCH, or park in the lot ALL the way down!

On a 20:00 Running Clock
AMRAP 8:
Buy in 600m Run
12 Handstand Push-ups
9 Burpee Box Jumps

-rest 4:00-

AMRAP 8:
Buy in 600m Run
12 Pull-ups
9 Burpee Box Jumps
post rounds + reps completed in each AMRAP and any scaling

Tuesday 220726 DB Snatch + 200s For Time

The next CFM Specialty Series is fast approaching, and it’s a deep dive into Olympic Weightlifting!

The upcoming two weightlifting series are designed to build competence and confidence in the clean and jerk and snatch. We will take a deep dive into the mechanics, coordination, and power needed to execute efficient and explosive Olympic lifts. Athletes will refine their technique through drills, progressions, and complexes so they can learn how to bring their olympic lifts to the next level, and feel confident doing so.

Each of the two Olympic lifts will have their own 4-week series. The clean and jerk series will be Wednesday nights at 6:00pm from August 3 – August 24, immediately followed by the snatch series from August 31 – September 21. Cost is $100 per 4-week series. There are 10 slots available in each series. Reserve your slot by putting your name up on the chalk board at The Hut, or let a coach know. These are going to be 2 series that you DO NOT want to miss!

If you cannot make these specialty series, or prefer even more direct attention, we are offering a 5-pack of 1-on-1 training sessions focused on Olympic Weightlifting skill development. These sessions are an incredible opportunity to dive deep into the Clean-and-Jerk and Snatch in a 1-on-1 setting. Talk to a coach for more information!

Sign up for the specialty series and get beach day details, all on The Hut chalkboard!

For time complete:
35 Alt DB Snatch (50/35#)
200m Run
30 Alt DB Snatch
200m Run
25 Alt DB Snatch
200m Run
20 Alt DB Snatch
200m Run
15 Alt DB Snatch
200m Run
post finish time and any scaling

Monday 220725 1-3-5 CrossFit Total

Tonight, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca! (This will NOT be on ZOOM). Yoga resumes in person an on ZOOM August 1st.

This Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach! Come for the workout at 8:30, come at 9:30 for the beach day, or come for both!

1-3-5 CrossFit Total
Shoulder Press
1-1-1-1
Back Squat
3-3-3-3
Deadlift
5-5-5-5
Post cumulative load AND heaviest load for each movement in the appropriate section in SugarWOD. Post PRs to the PR board! Compare to: 210412

Intended Stimulus
After warming up each movement and getting some loading in the process, you’ll take some load off your bar and begin your first set of Shoulder Press. The goal is to get to a heavy 1 rep shoulder press. Remember, utilize the 1.25kg (and other small change plates) if needed! There will be a strict 10 minute cut off for each movement. So, rest about 2 minutes between sets and after 4-5 attempts at shoulder press, move on to the back squat. Again, there is a strict 10 minute cut off here. The goal is to build to a heavy set of 3 back squat. After 10 minutes (and 4 or so sets), put your bar on the ground and do it all over again for a 5 rep deadlift. Record your cumulative total for your 3 heaviest lifts (1 per movement) as well as the heaviest for each movement in SugarWOD. There is a place to enter the cumulative total first, then you will find the movement specific places to log load.

Friday 220722Hang Squat Snatch 7×3

We have 3 very important announcements for you, CFM family:

1) We are very excited to announce our next CFM Specialty Series… Olympic Weightlifting!

The upcoming two weightlifting series are designed to build competence and confidence in the clean and jerk and snatch. We will take a deep dive into the mechanics, coordination, and power needed to execute efficient and explosive Olympic lifts. Athletes will refine their technique through drills, progressions, and complexes so they can learn how to bring their olympic lifts to the next level, and feel confident doing so.

Each of the two Olympic lifts will have their own 4-week series. The clean and jerk series will be Wednesday nights at 6:00pm from August 3 – August 24, immediately followed by the snatch series from August 31 – September 21. Cost is $100 per 4-week series. There are 10 slots available in each series. Reserve your slot by putting your name up on the chalk board at The Hut, or let a coach know. These are going to be 2 series that you DO NOT want to miss!

If you cannot make these specialty series, or prefer even more direct attention, we are offering a 5-pack of 1-on-1 training sessions focused on Olympic Weightlifting skill development. These sessions are an incredible opportunity to dive deep into the Clean-and-Jerk and Snatch in a 1-on-1 setting. Talk to a coach for more information!

2) Mark your calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!

3) Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca!

The single arm KB goblet squats proved to be a very tough anti-rotation test!

Hang Squat Snatch
3-3-3-3-3-3-3
post loading and any scaling

Thursday 220721 AMRAP 16

We have 3 very important announcements for you, CFM family:

1) We are very excited to announce our next CFM Specialty Series… Olympic Weightlifting!

The upcoming two weightlifting series are designed to build competence and confidence in the clean and jerk and snatch. We will take a deep dive into the mechanics, coordination, and power needed to execute efficient and explosive Olympic lifts. Athletes will refine their technique through drills, progressions, and complexes so they can learn how to bring their olympic lifts to the next level, and feel confident doing so.

Each of the two Olympic lifts will have their own 4-week series. The clean and jerk series will be Wednesday nights at 6:00pm from August 3 – August 24, immediately followed by the snatch series from August 31 – September 21. Cost is $100 per 4-week series. There are 10 slots available in each series. Reserve your slot by putting your name up on the chalk board at The Hut, or let a coach know. These are going to be 2 series that you DO NOT want to miss!

If you cannot make these specialty series, or prefer even more direct attention, we are offering a 5-pack of 1-on-1 training sessions focused on Olympic Weightlifting skill development. These sessions are an incredible opportunity to dive deep into the Clean-and-Jerk and Snatch in a 1-on-1 setting. Talk to a coach for more information!

2) Mark your calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!

3) Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca!

Sign up for the specialty series and get beach day details, all on The Hut chalkboard!

16 min AMRAP:
200m Run
20 DB Push Jerk (50/35#)
200m run
15 DB Front Squats (50/35#)
Post total rounds + reps and any scaling

Wednesday 220720 Row, Back Burpee, DL Chipper

We have 3 very important announcements for you, CFM family:

1) We are very excited to announce our next CFM Specialty Series… Olympic Weightlifting!

The upcoming two weightlifting series are designed to build competence and confidence in the clean and jerk and snatch. We will take a deep dive into the mechanics, coordination, and power needed to execute efficient and explosive Olympic lifts. Athletes will refine their technique through drills, progressions, and complexes so they can learn how to bring their olympic lifts to the next level, and feel confident doing so.

Each of the two Olympic lifts will have their own 4-week series. The clean and jerk series will be Wednesday nights at 6:00pm from August 3 – August 24, immediately followed by the snatch series from August 31 – September 21. Cost is $100 per 4-week series. There are 10 slots available in each series. Reserve your slot by putting your name up on the chalk board at The Hut, or let a coach know. These are going to be 2 series that you DO NOT want to miss!

2) Mark your calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!

3) Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca!

We are ALWAYS building skills at CFM. Here, Mike works on his pistols using an elevated foot progression.

For time complete:
100/80 calorie row
75 Back Burpees
50 Deadlifts (80/55kg)
Post finish time and any scaling

Tuesday 220719 5 RFQ

Mark your calendars CFM family! Saturday, July 30th, we will be having a beach workout at the Trancas end of Zuma starting at 8:30am. Bring games, boards, etc. as we’ll hang out at the beach afterwards. There will be no classes at The Hut this day, so plan on making it to the beach!

Next Monday, July 25th, we will host a Hut mobility session at 6:00pm in place of Yoga. Get ready for some rollers, bands, and lacrosse balls with Becca!

DB Thrusters out front. Nothing better!

5 rounds at a steady pace but not for time:
7/7 Turkish Sit-up (AHAP but unbroken per side)
5/5 Slow Single KB FR Goblet Squats (AHAP)
10-15 Power Push-ups (20kg plate)
Post squat loading and any scaling

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