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search main menu skip to primary content skip to secondary content about us about us location facility coaches schedule/programs pricing getting started getting started what is crossfit? faqs contact us primal challenge blog harley’s story cfm kids! post navigation ← older posts wod 1/20/17 posted on january 19, 2017 by cfm coach reply strength: emom 10 power clean and jerk, climbing conditioning: 10min amrap 10 dead lift (135/95) 10 power clean 10 front rack lunge (in place, r+l=2) 10 bar facing burpee posted in uncategorized | leave a reply wod 1/19/17 posted on january 18, 2017 by cfm coach 1 strength: 3 rounds (not for time) 3 d-ball to shoulder (as heavy as possible) 7 strict hspu 10 ghd conditioning: row 500m, then 3 rounds 10 power snatch (95/65) 10 ring dips then row 250m posted in uncategorized | 1 reply wod 1/18/17 posted on january 17, 2017 by cfm coach 1 strength: alternating tabata push ups sit ups *try to increase your number from last week by 1! part 1 5 minutes to complete 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. part 2 5 minutes to complete 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. part 3 5 minutes to complete 25 toes-to-bars 50 double-unders 11 squat cleans, 225 / 145 lb. (no rest between rounds. have weights ready to be changed) *this is a variation of last year’s open workout 16.2. there are many scaling variations of this workout, but the goal is to do it as close to rx as possible, and within each time domain given. if the squat cleans are not completed within the 5 minute time domain, simply move on to the next part with a new 5 minute time domian. *if the work is finished within the time domain, the athlete may move on to the next part immediately without waiting for the 5 minute domain to expire posted in uncategorized | 1 reply wod 1/17/17 posted on january 16, 2017 by cfm coach 1 day 2 of the primal challenge. be sure to weigh in on our scale in the office; we’ll do this every monday to monitor our progress strength: back squat 1×5 @ 70% 1×4 @ 80% 2×3 @ 85% 1×2 @ 90% conditioning 3×5 min amrap min 1 – burpees min 2 – step ups min 3 – push jerk (95/65) min 4 – cal row min 5 – rest total reps = score *the goal here is to pick a number you think you can keep for all 3 rounds. add your score after each round, then add all 3 rounds to get your total score. posted in uncategorized | 1 reply mlk schedule and wod 1/16/17 posted on january 15, 2017 by cfm coach reply hey folks, don’t forget today is our first official day of the primal challenge. let’s do this thing together. if you’d like to, you can weigh in, do it in our office on the “official” scale. we’ll weigh in every week to track our progress; you don’t have to post your weight anywhere or tell anyone, just keep track for yourself. but remember – this challenge is not primarily about weight loss, but a healthier and fitter you. that’s the end game. also, we are on a holiday schedule today! we have open gym (which means the workout will be on the board and the clock will be running – you start on your own) from 8-10am and from 3-5pm. additionally, there will be only one bootcamp class at 7:30pm. and no cfm kids today!! all other classes will be as normally scheduled this week. wod conditioning 5 rounds of cindy (5 pull ups, 10 push ups, 15 air squats) 500m row 3 rounds of cindy 500m row posted in uncategorized | leave a reply wod 1/13/17 posted on january 12, 2017 by cfm coach reply strength: work to a 1rm snatch conditioning: 20 minute amrap 300m row 2 inside laps 20 shoulder touches 100’ walking lunge posted in uncategorized | leave a reply wod 1/12/17 and primal challenge posted on january 11, 2017 by cfm coach 2 it’s time, friends. the holidays are over, we’ve had our fun (and cookies), and now it’s time to get back to work – not only in the gym, but in the kitchen. for 6 weeks (42 days) leading up to the open, our gym will be engaging in a primal challenge? what is it, you ask? well, it’s a way of eating that will lead to greater energy, better health, loss of body fat, and, most likely, weight loss. you can find plenty of information here: 21 day primal challenge while the specific challenge above is for 21 days, we figured we could try it for 6 weeks leading up to the open. some questions you may have: 1) how do i sign up? answer: you just did. 2) what do i get for competing in this challenge? answer: better health, body composition, and performance. yes, that’s it. no prizes or trophies…we are doing this as a community for accountability’s sake. we want to be healthier versions of ourselves, and doing it together makes us stronger. 3) do i have to do this? answer: of course not. you can do whatever you want to do. however, the coaches at cfm have committed to doing this as well, and we would love for you to join us. 4) how do i measure success? answer: the scale (for most of us) is a good indicator of how well we are doing. however, we will also be doing a couple wods next week as a benchmark, and will repeat those same wods 6 weeks from now for empirical data about our performance. 5) what do i eat? answer 6) what else will be expected of me? 1. eat real food. 2. avoid sugar, grains, unhealthy fats, beans/legumes. 3. align your carb intake with your weight goals and activity levels. 4. move frequently: get between 2-5 hours per week of moderate aerobic exercise. 5. lift heavy things: conduct 3-5 brief, intense sessions of full-body functional movements. 6. sprint: go “all out” at least once a week. 7. get 8 hours of sleep every night. 8. get 15 minutes of direct sun exposure each day. 9. play! find time to let go, disconnect, unwind and have fun each day. you probably have more questions… ask a coach! or check out the website above. in any case, the best way to do it is to jump in. our coaches will be posting their favorite quick and easy recipes, and we want to help you every single step of the way. who’s in?? strength: bench press 10-8-6-4-2 lateral row 5×8 conditioning: 4 rounds for time 12 toes to bar 9 thrusters (115/75) 3 d-ball to shoulder (150/100/80/30) posted in uncategorized | 2 replies wod 1/11/17 posted on january 10, 2017 by cfm coach 1 strength: full clean 2×2 @ 65% 2×2 @ 75% 2×2 @ 85% 1×2 @ 90% 1×1 @ 95% *these “doubles” are not touch-and-go. drop the bar, immediately reset, and do the second lift. conditioning: 12-9-6-3 clean and jerk (155/105) *40 double unders after each set of c&j posted in uncategorized | 1 reply wod 1/10/16 posted on january 9, 2017 by cfm coach 1 strength: alternating tabata (8 full rounds of each) push ups ab mat sit ups conditioning 60 cal row 50 box step ups (24/20) 40 burpees 30 cal row 20 box step ups 10 burpees *for today, we are asking all athletes to step onto the box. why? because in the last 3 opens, step ups have been acceptable for box jumps. while ultimately each movement starts on the ground and finishes on top of the box, each movement provides a different stimulus, and we’ve found athletes (generally) can move more quickly through step ups than box jumps. let’s try that out today. posted in uncategorized | 1 reply wod 1/9/17 posted on january 8, 2017 by cfm coach reply we are officially in “open prep” season! i know that pumps some of you up, but i also know some of you just pooped your pants a little bit. don’t fret; for the next few weeks we will be programming movements we know will be coming in the open (burpees, anyone?), and talking about progressions and modifications for said movements. work on your double unders! work on toes to bar! while we can never guarantee what dave castro has in store for us, we can prepare the best we know how. let’s get after it this week! strength back squat (3rd week of cycle) 2×5 @ 70% 1×3 @ 80% 4×2 @ 85% conditioning 5 min amrap 10 c2b pull ups 20 wall balls 2 min rest 5 min amrap 5 c2b pull ups 20 jumping lunges (r+l=2) posted in uncategorized | leave a reply wod 1/6/16 posted on january 5, 2017 by cfm coach reply strength: emom 10 – 1 full clean, climbing 3min @ 70%, 3min @ 75%, 2min @ 80%, 2min @ 90% conditioning: 10-9-8-7-6-5-4-3-2-1 pull ups front squats (135/95) posted in uncategorized | leave a reply wod 1/5/17 posted on january 4, 2017 by cfm coach 1 strength: split jerk practice – singles *today is about getting better and more efficient at the split jerk – not necessarily heavy. that being said, we will increase weight safely until we reach a heavy(ish), but great split jerk. conditioning: 40 cal row 40 kb swings 40 burpees 20 cal row 20 kb swings 20 burpees posted in uncategorized | 1 reply wod 1/4/17 posted on january 3, 2017 by cfm coach reply strength: 15 min to work to a heavy power snatch double (touch and go) conditioning 15 min amrap 15 wall balls 10 step ups (24/20) 5 ring dips 2 inside laps posted in uncategorized | leave a reply wod 1/3/17 posted on january 2, 2017 by cfm coach 2 strength: 4×50’ front rack walking lunge, climbing 4×1 min plank (weighted if possible) conditioning: 8 rounds for time 25 double unders 5 toes to bar 5 handstand push ups posted in uncategorized | 2 replies wod 1/2/17 posted on january 1, 2017 by cfm coach reply happy new year! might as well keep squatting! all classes as scheduled today; let’s get back to the routine of working out well! strength: back squat 2×5 @ 65% 5×3 @ 80% conditioning: 5 rounds for time 7 deadlift (115/75) 7 hang cleans 7 shoulder to oh 7 bar facing burpee posted in uncategorized | leave a reply wod 12/30/16 posted on december 29, 2016 by cfm coach reply strength: 6×1 power clean + 2 front squats + 1 jerk conditioning: 4 minute amrap 10 thrusters (95/65) 5 bar facing burpees 2 min rest 4 min amrap 10 power snatch 5 bar facing burpees 2 min rest 2 min amrap 10 thrusters 5 bar facing burpees posted in uncategorized | leave a reply wod 12/29/16 posted on december 28, 2016 by cfm coach reply strength: push press 8-6-4-2-1 – work to a 1rm push press *10 ghd after each set of push press conditioning: 3 rounds for time 20 wall balls (20/14) 50′ oh walking lunge (with med ball) 20 cal row posted in uncategorized | leave a reply wod 12/28/16 posted on december 27, 2016 by cfm coach reply strength: full snatch 3 @ 65% 2 @ 75% 2 @ 85% 1 @ 95% (3 attempts max) *if you hit your single at 95%, you may attempt a new pr, but no more than 3 attempts conditioning: 5 rounds for time 3 clean and jerks (185/125) 3 muscle ups (sub 6 strict pull ups or 9 ring rows) 1 inside lap posted in uncategorized | leave a reply wod 12/27/16 posted on december 26, 2016 by cfm coach reply we are beginning a new 6 week back squat cycle today! using your 1rm from last week, here are your percentages for today: strength: back squat 2×5 @ 60% 5×3 @ 75% *some of you may feel this is difficult, others may feel it is easy…trust the process and put in the work today! conditioning: 12 min amrap 12 box jumps (24/20) 6 paralette pass throughs (forward and back = 1) 12 hand release push ups posted in uncategorized | leave a reply wod 12/26/16 – limited schedule posted on december 25, 2016 by cfm coach reply merry christmas everyone! reminder we are only open from 8-10am and from 3-5pm today. we will be back to our regular schedule tomorrow. but for today, come on in – the clock will be running so you can start anytime! wod 1k row 100 double unders 100 kb swings extra (optional): 20 rep dead lift posted in uncategorized | leave a reply post navigation ← older posts welcome welcome to crossfit merced. central california's premier athletic training and fitness facility. crossfit merced is the first and original crossfit affiliate in town. class schedule: monday-friday 5:30 am 8:00 am 9:00 am 3:30 pm 4:30 pm 5:30 pm 6:30 pm* saturday 10:00 am team wod *no 6:30 pm classes on fridays. throughout the summer, there is a 6:30 am class every friday morning. check out the contact us page, and read our faq"s for more info. location 900 loughborough dr. suite a merced, ca 95340 (209) 201-1764 search previous posts january 2017 m t w t f s s « dec 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 world class fitness in 100 words ■ eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. keep intake to levels that will support exercise but not body fat. ■ practice and train major lifts: deadlift, clean, squat, presses, c&j, and snatch. similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. bike, run, swim, row, etc, hard and fast. ■ five or six days per week mix these elements in as many combinations and patterns as creativity will allow. routine is the enemy. keep workouts short and intense. ■ regularly learn and play new sports -greg glassman, courtesy of crossfit inc free article recent commentsbeatrice on wod 1/19/17beatrice on wod 1/5/17beatrice on wod 1/12/17 and primal challengebeatrice on wod 1/18/17beatrice on wod 1/17/17meta log in entries rss comments rss wordpress.org blogroll chino hills crossfit crossfit fresno crossfit ftf crossfit games crossfit nutrition crossfit parabellum new era crossfit poler ice robb wolf rogue fitness wright exercise categories nutrition uncategorized what is crossfit what is fitness search proudly powered by wordpress


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