09-18-2019

10AM LATE START TODAY (NO 9AM CLASS)

Strength/Skill:
Wendler Week 4
Clean and Jerks
1x5 at 40% 1RM
1x5 at 50% 1RM
1x5 at 60% 1RM

Metcon:
Every 1 min for 20 mins, alternating between:
10 Lateral Burpee Over Bar
12 Wall Ball Shots
15 Hang Cleans 75/55
18 Hollow Rocks
Rest 1 min

Annie Malone
09-17-2019 "Cindy"

Skill:
Spend 10 minutes working on something not in your wheel house

Metcon:
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Annie Malone
09-14-2019 "Hero Tyler"

5 rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High Pulls, 95/65 lbs


U.S. Army 1st Lt. Tyler E. Parten, 24, of Arkansas, died Sept. 10, 2009, in Konar Province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado. Parten is survived by his mother, Lona; and brother, Daniel.

Annie Malone
09-13-2019 "Friday the 13th"

Partner Workout
Bring a new friend for FREE to try it out

Strength/Skill:
Wendler Week 3
1x5 at 75%
1x3 at 85%
1x1+ at 95%

Metcon:
For Time:
At the start of the clock 1 team member will roll a set of dice.
Every team member must complete the exercise shown on the dice before rolling the dice for the next exercise.
This will continue until the teams total is 100 or greater.
2= 2 Wall Climbs
3= 3 Pull-ups
4= 4 Pistols(2 per leg)
5= 5 Burpees
6= 6 Push-ups
7= 7 Box Jump (24'm/20'w)s
8= 8 Walking Lunges(4 per leg)
9= 9 Wall Balls
10= 1 250 m Run
11= 11 Sit-up (abmat)s
12= 12 Air Squats

Annie Malone
09-12-2019 "The Ghost"

ROM WOD after the Metcon

Metcon:
6 rounds, 1 min per station, of:
Row Calorie
Burpee
Double Under
Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Annie Malone
09-11-2019 "Honor and Remember"

Strength/Skill:
Wendler Week 3
Clean and Jerk
1x5 at 75%
1x3 at 85%
1x1+ at 95%

Metcon:
For Time:
2001 m Row
11 Box Jump (36 in.)s
11 Thrusters 125 lbs
11 Burpee
Pull-up (chest-to-bar)s
11 Power Cleans 175 lbs
11 Handstand Push-ups
11 Kettlebell Swings 2 pood
11 Toes-to-Bars
11 Deadlifts 170 lbs
11 Push Jerks 110 lbs
2977 meter Run represents the lives lost. 1.85 miles (1mile,800,400,200)
Done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City.


Annie Malone
09-10-2019

Metcon:
4 Rounds for time
3 Manmaker
6 Alternating Pistols
9 Double Unders
2 Muscle ups

Checkout:
100 calories for time on Rower or Bike

Annie Malone
09-09-2019 "Hero Otis"

There’s class tonight at 6:30pm
End of Summer Challenge starts today, weight and measurements and $20 is due today!!!!!
iF YOU NEED PICTURES TAKEN BRING YOUR PHONE IN TODAY AND WE WILL GET THOSE FOR YOU!!!

Challenge athletes bonus point this week:
Both athletes must complete to receive 1 pt
Bring in 2 of your favorite Healthy recipes and put in the envelope on wall
also,
Take a picture or video and post it to CF Yelm FB Page of you doing 100 Sit-ups


Strength/Skill:
Wendler week 3
Clean and Jerk
1x5 at 75%
1x3 at 85%
1x1+ at 95%

Metcon:
SHARE BARBELLS
As many reps as possible in 15 mins of:
1 Back Squat, 1.5x bodyweight
1 Shoulder Press, 0.75x bodyweight
1 Deadlift, 1.5x bodyweight 2 Back Squats, 1.5x bodyweight
2 Shoulder Press, 0.75x bodyweight
2 Deadlifts, 1.5x bodyweight
3 Back Squats, 1.5x bodyweight
3 Shoulder Press, 0.75x bodyweight
3 Deadlifts, 1.5x bodyweight ...

Continue adding 1 rep each round to each movement until time expires.

Scaling
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option
Complete as many reps as possible in 15 minutes of:
squat, 1 push-up, 1 deadlift
squats, 2 push-ups, 2 deadlifts
squats, 3 push-ups, 3 deadlifts
Etc.

Use ½ body weight for the deadlifts.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Annie Malone
09-07-2019 "Hero JBo"

Complete as many rounds as possible in 28 mins of:
9 Overhead Squats, 115/75 lbs
1 Legless Rope Climb, 15 ft
12 Bench Press, 115/75 lbs

U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

Annie Malone
09-06-2019

Strength/skill:
Wendler week 2
Clean and Jerk
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon:
Partner WOD
In teams of two, with only one partner working at any given time, and partners alternating each full round, complete as many rounds and reps as possible in 20 minutes of:
10 Ball Slams
15 Push-up (hand release)s
20 Kettlebell Swings

Annie Malone
09-05-2019

Rom Wod after the workout

Metcon:
10 rounds for time of:
5 Power Cleans, 155/105 lbs
10 Walking Lunges

Annie Malone
09-04-2019

Strength/skill:
Wendler week 2
Clean and Jerk
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Metcon:
3 rounds for time of:
Run, 400 m
15 Squat Snatches, 75/55 lbs
9 Handstand Push Ups

Annie Malone
09-03-2019 "Daniel"

For time:
50 Pull-ups
Run, 400 m
21 Thrusters, 95/65 lbs
Run, 800 m
21 Thrusters, 95/65 lbs
Run, 400 m
50 Pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Annie Malone
09-02-2019 "Labor Day"

Hours 8am-11am
Class at 9am
Come early if your doing skill or strength work

Strength/Skill:
Wendler week 2
Clean and Jerk
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM

Teams or 3:
For Time:
2000 m Row
150 Box Jumps
150 Wall Balls
150 Pull-ups
150 Kettlebell Swings
150 Double Unders
150 Overhead Plate Lunges
150 Burpees
800 m Run

Annie Malone
08-31-2019 "Hero Mr. Joshua"

Sept 3rd 6:30pm class will return Mon thru Thursday
Labor Day Schedule: 8am Open gym 9am Class 10am Open gym


Metcon:
5 rounds for time of:
Run, 400 m
30 GHD Sit-ups Or V-ups
15 Deadlifts, 250/170 lbs

Scaling

Intermediate
Five rounds for time of:
Run 400 meters
24 GHD sit-ups
12 deadlifts
 165 lb.  250 lb.

Beginner (A)
Five rounds for time of:
Run 400 meters
30 AbMat sit-ups
12 deadlifts
 115 lb.  165 lb.

Beginner (B)
Five rounds for time of:
Run 250 meters
20 AbMat sit-ups
10 deadlifts
 80 lb.  115 lb.




U.S. Navy Special Warfare Operator 1st Class (SEAL) Joshua Thomas Harris, 36, drowned during combat operations on Aug. 30, 2008, in Afghanistan. He is survived by his parents, Dr. Sam and Evelyn; brother, Ranchor; and twin sister, Kiki.

Annie Malone