Wednesday, December 25, 2013

CrossFit Total is going down!

The CrossFit Total is going down at CFM on January 1, 2014! Get registered on Wodify and set some PRs!

"The CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test, writes Mark Rippetoe, author of Starting Strength and owner of The Wichita Falls Athletic Club/CrossFit Wichita Falls.
The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.
There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts."

Keep reading...

http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

Monday, December 16, 2013

Holiday Hours

December 24th- 9 and 10 AM only
December 25th- closed
December 26th- 4:30 and 5:30 PM only
December 31st- regular schedule, no 6:30 PM
January 1st- 10:00 AM New Year's Day CrossFit Total!!

Friday, December 13, 2013

#4# Lifting Challenge TODAY!

TODAY, THIS AFTERNOON, we will have only one class (3:30) so that everyone can participate in our final Barbells for Boobs Fundraiser, our Pound for Pound Lifting Challenge! We invite ANY local athletes to put their numbers up and see how they compare as we raise money for Barbells for Boobs. Each athlete that competes will weigh in and then will have 15 minutes to establish a one rep max snatch, followed by 15 minutes to establish a one rep max clean and jerk. The #4# Lifting Challenge will be won by the athlete who lifts the greatest percentage of their body weight.

Registration will open at 5:00 PM and close at 5:45. There will be an athletes' meeting at 5:45 with the first heat to follow starting at 6:00. Standards and judging criteria will be announced during the athletes' meeting. Men's and Women's divisions ages 16-34 and Men's and Women's Masters divisions age 35+. $20 entry fee and all profits go to Barbells for Boobs!

Friday, December 6, 2013

We ARE open tomorrow!!

We will be open regular schedule tomorrow, Saturday December 7th. Please be very careful getting out on the roads! Due to the grade of our parking lot, everyone needs to park on the far side of UA's parking.

***CFM WILL BE CLOSED THIS AFTERNOON***

HOMEWORK WOD:


Tabata for each exercise, rest one minute in between each exercise. Tabata is four minutes of work total, working 20 seconds, resting 10 seconds. Score is total reps. 100% effort on each work set.

Tabata 1) jumping lunges (or scale to lunges)

Rest one minute

Tabata 2) HR push ups

Rest one minute

Tabata 3) air squat

Rest one minute

Tabata 4) super man hold for 20 on and 10 off


Stay safe and warm. Cuddle your kids and watch some TV. It is not worth risking your safety in this mess.

Thursday, December 5, 2013

Morning Classes on Dec. 6th are cancelled

We hate to close and try not to, but we feel it is safer for our athletes and coaches to not try to get out tomorrow morning. One WOD isn't worth putting everyone's safety in danger. We will make a call on afternoon classes soon. Keep watching for updates. Everyone stay safe, stay warm, eat well and enjoy some rest.