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Saturday 210703 “Hammer” a Hero WOD

Happy 4th of July weekend CFM! Two classes today, 8:00 and 9:00am… celebrating a HERO, celebrating the US of A!

Joanna and María move some HEAVY DBs during a surprise finisher

Five rounds for time of:
5 Power clean (60/45kg)
10 Front squat (60/45kg)
5 Push jerk (60/45kg)
20 Pull-ups*
-rest exactly 90 seconds between each round-

**Strict 25 minute time cap**

post total time (including rest bouts) and any scaling

*scale the pull-ups by decreasing difficulty or volume in order to complete each set in 3 sets MAX

This workout is in honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, who died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Friday 210702 30-20-10 for time


30-20-10 reps for time of:
Scott-ups (20/15kg plate)
Toes to Bar
Wallball Shots (20/14#)
post finish time and any scaling

Intended Stimulus
Get ready for some midline madness! Take the toes to bar in conservative sets, especially in the round of 30. Go Rx if you can get 30 done in quick sets of 5, otherwise scale to a challenging TTB variation. Then, shoot for 1-2 sets on the WB Shots. Again, short rests after small sets is the way to handle the toes to bar for most athletes today. Control the decent on the scott-ups and send it into the holiday weekend!

Thursday 210701 AMRAP 20

A moderate pace wins the race when it comes to this 20 minute AMRAP. You may be tempted to come out of the gate hot, but resist! The supine ring rows will get challenging quick so break them into 2-3 quick sets so you don’t burn out just a few minutes into the WOD.  Go conservative with your plan for the 20 swings. Only go unbroken if you think you’ll stay unbroken for the entire workout and on the box step ups, ignore the glute burn and just keep moving 🙂

KK and Dr Jo face off for Grettel, like they have MANY times over the years here at CFM

20 minute AMRAP:
20 KB Swings (24/18kg USA)
15 Weighted Box Step-ups (24/18kg)
10 Supine Ring Rows (feet elevated)
post # of completed rounds + reps and any scaling

Wednesday 210630 Push Press and Go!

Our mystery lifter serious branches out.. who is this mystery athlete going lateral burpee over bar?!

Workout of the Day
For time complete:
21 Push Press (60/45kg)
750m Row
18 Push Press
500m Row
15 Push Press
250m Row
12 Push Press
Record time and load
compare to Sept 15, 2020

Intended Stimulus
Here we go with a classic push+pull couplet! The ‘pull’ just so happens to be a monostructural row (though some may bike) and the ‘push’ is a powerful hip driven push press. Find a load where you can get the 21, 18, and 15 push presses done in 3 sets or fewer. And remember, this WOD starts and ends on the barbell! Hear this loud and clear today… do not blow yourself up during the first 750m row. Push the pace for sure, but that first row cannot be a sprint. Save that for the 500m and 250m!

Tuesday 210629 Back Squat 10×2

Congrats to Michael and Yo (and Shaya) for completing Saturday’s 5k!

Every 2 minutes for 10 rounds:
2 Back Squats (AHAP)
post loads used and any scaling

Build in load during the warm-up AND across the first 3 or so working sets. Experienced lifters should aim for 90-92% 1RM. Other should should find something heavy for the day and stick with it. There will be limited rest between sets so it will feel a bit different than our 5×5 day! Intentionally take your rest, sit on a box, focus on your next set, and then be ready to go when the coach counts down 3, 2, 1 lift!

Monday 210628 “Grettel”

Here we have the newest Girl WOD from CrossFit HQ, “Grettel”. This one is fast and furious. Think get to the bar and either go unbroken and cycled clean and jerks OR really fast single with no hesitation. Same goes for the 3 bar facing burpees. Get to the ground and get through them quick so you can bounce right up after #3 and grab your barbell for another 3 clean and jerks. This should be pretty short so scale the load accordingly. Have fun and PUSH THE PACE! Have a line on the ground or 10 marks you can erase to ensure you don’t lose track of what rounds you’re on! Watch reigning fittest woman on earth Tia Toomey take on Grettel HERE!


Yoga on ZOOM with Maria Monday at 5:30pm!

10 rounds for time of:
3 clean and jerks (60/45kg)
3 bar facing burpees
post finish time and any scaling

210625 SLIPS and 3 Rep Power Snatch

This workout starts with 15 minutes of SLIPS. It’s an excellent way to practice specific skills while simultaneously getting the body warmed up and ready to workout. SLIPS stands for Scales, L-sits, Inversions, Planks, and Stretching. If you’ve been with us for any length of time these shouldn’t be new to you. That’s because we use pieces of SLIPS in warm-ups nearly every day! During the start of class today you’ll get 3 minutes of each component. Below is a video from CrossFit HQ showing very basic variations of SLIPS being performed at home. Check it out for some ideas and for some soothing music.


Workout of the Day:
15 minutes of SLIPS
20 minutes to build to a heavy 3 rep Hang Power Snatch
post heaviest 3 rep to SugarWOD

Thursday 210624 AMRAP 15: DB DL, DB Front Squat, RMU

Sign up in advance for this Saturday’s CFMxLululemon Malibu 5k by clicking HERE! You must register to participate (it’s free). There are no classes at The Hut this Saturday.


15 minute AMRAP:
15 DB Deadlifts (50/35#)
10 DB Front Squats (50/35#)
5 Ring Muscle-ups
-rest exactly 1 minute after each round-
post total reps completed (30 reps in a full round)

Wednesday 210623 Tabata These

An important reminder that at 9:00am this coming Saturday, June 26th, we have a 5k run/WOD event with Lululemon Malibu! Participants will get some free gear to product test. There will not be classes held at The Hut this Saturday. Instead, we will meet at Lululemon Malibu at 9am sharp for a group warm-up, an overview of the course, and some meet and greet. To participate, you need to RSVP in advance by clicking HERE! Let us know asap if you need a rower or a bike (you can also write your name up on the wall in the small room of The Hut to reserve one of these).

Mike floats on top the his box for one of the 90 box jumps while KK gets in a 1 mile bike

Tabata these (20 seconds work/10 seconds rest for 8 rounds):
-Calorie Row
-Strict Toes to Bar
-Double Unders
-Calorie Bike
*1 minute transition between movements*
*may be completed in any order to ensure all athletes get to bike ;)*
post total reps and any scaling

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