03/01/2014

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saturday-sm
We are hosting the Athlete Cell this weekend so our Saturday workout will be off site.

Location: TTU Fitness Center

Time: 9am

Be ready to play some volleyball!

If you arrive late, just let the person at the front desk know you are with CrossFit and looking for Josh.

02/28/2014

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Friday Night OPEN workouts are back!

If you are registered for the OPEN and plan to do the workouts at CF Mayhem, please complete the form online for Mayhem OPEN workout registration so we can make sure everything runs smoothly! Heats will start at 5pm.

We will be having the 3:30pm class today!

REMINDER: The 4:45pm, 6pm and 7:15pm classes and CrossFit Kids are CANCELLED for Friday, Feb 28th. 

SATURDAY WORKOUT: Our Saturday workout will be held at the TTU Fitness Center at 9am. Be ready to play some volleyball!!!


CF Open IconCrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

02/27/2014

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Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Friday Night OPEN workouts are back!

If you are registered for the OPEN and plan to do the workouts at CF Mayhem, please complete the form online for Mayhem OPEN workout registration so we can make sure everything runs smoothly!

REMINDER: CrossFit Kids is CANCELLED for Friday, Feb 28th.

Back Squat

5-5-5-5-5 @ 85%

Metcon (Weight)

Power Clean – 3 reps touch & go
On the minute for 5 minutes
Increase weight by 10# and continue increasing every 5 min until you can no longer TNG.

Metcon (Time)

5 Rounds
20 Push ups
Rest 1 minute between sets.

02/26/2014

13
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Close Grip Bench Press

10-10-10

Metcon (Time)

20 Deadlift (315/225)
40 HSPU
60 Burpee over bar

02/25/2014

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Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

 

Power Snatch 

3 reps at the top of the minute for 10 minutes

Metcon (Time)

100 Wall ball (20/14)
100 Med-ball clean
100 Air squats
100 Double unders

Metcon (Time)

5 Rounds
15 GHD Sit ups
Rest 1 minute between sets

02/24/2014

12

Mayhem_Rich Froning Fitness KBBack Squat

2-2-2-2-2-2 @ 80%

Metcon (Time)

20 Back Squat (225/135) – From the ground
40 Toes to Bar
60 KB Swing (2/1.5)

Metcon (Time)

5 Sets
20 Back Extensions
Rest 1 minute between sets

02/21/2014

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Saturday’s Workout (02/22/2014) will be off site at 9am at the TTU track.

Metcon (Time)

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

For Time:

1000m row
30 Shoulder to Overhead (115/75)
900m
27 STO
800m
24 STO
700m
21 STO
600m
18 STO
500m
15 STO
400m
12 STO
300m
9 STO
200m
6 STO
100m
3 STO

02/20/2014

11
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Back Squat 

5-5-5-5-5-5 @ 80%

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP
3 Thrusters (185/105)
30 Double Unders
– Rest –

Metcon (Time)

5 Rounds
12 Glute Ham Raises or
30 seated/banded hamstring curls
Rest 1 minute between sets

02/19/2014

11
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

10 Sets
250m Row
10 Burpees
Rest 1 minute between sets

Metcon (Time)

5 Sets
10 Strict Pull ups /Kipping
Rest 1 minute between sets

02/18/2014

7
Photo by Hillary Froning Photography

Photo by Hillary Froning Photograatch

Snatch

Work to heavy single in 15 minutes.
With remaining time work on technique

Metcon (Time)

5 minutes to complete,
3 Rounds
20 Wall Ball
20 Toes to Bar
– If you finish the 3 rounds in 5 minutes –
5 minutes to complete,
3 Rounds
20 Wall Ball
20 Toes to Bar

Metcon (Time)

– Rest –
5 Sets
12 Glute Ham Raises
1 minute rest between sets

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