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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 cfm kids! post navigation ← older posts wod 7/25/17 posted on july 24, 2017 by cfm coach reply strength: emom 8 3 back squats @ 65%, 2 second pause at bottom *climb if possible conditioning 1k row 100 double unders 5 rounds of “cindy” 5 pull ups 10 push ups 15 air squats posted in uncategorized | leave a reply wod 7/24/17 posted on july 23, 2017 by cfm coach reply ladies and gentlemen, our event sunday for tamara was so, so good. we raised lots of money and showed how much we love the simmons family. well done. be on the lookout for some #tamarastrong tee shirts coming soon! also, in case some of you were wondering – we didn’t forget. to honor our friend gabe who passed away 5 years ago last monday, we will be doing our annual “house” wod this saturday. more to come on that this week… 7.24.17 strength 15 minutes to work to a heavy power clean + push jerk conditioning 3 rounds of: 12 dead lifts (155/105) 9 hang power cleans 6 shoulder to oh 250m run posted in uncategorized | leave a reply amrap for tamara posted on july 21, 2017 by cfm coach reply here it is!! heat schedule for tomorrow’s amrap for tamara! come early to warm up (doors open at 8am), stay to cheer everyone on! tacos are served at 12 – free for registered athletes, donations accepted (as long as there is food left!) for anyone else who is hungry. also our good friends next door at villas mexican restaurant will be open for business 🙂 amazing raffle prizes, as well as prizes for the podium (1st, 2nd, and 3rd place). we also encourage you to bring a hand written note or a card of encouragement for the simmons family. posted in uncategorized | leave a reply wod 7/21/17 posted on july 20, 2017 by cfm coach reply stop! before you read this workout, scroll up and sign up for our event! we still have room, and we want to support tamara and her family as much as possible!! strength 1a) 3×5 tire flips 1b) 3×8 bench press conditioning 4x200m row sprint rest exactly 1 min between sprints posted in uncategorized | leave a reply wod 7/20/17 posted on july 19, 2017 by cfm coach reply strength 15 minutes to practice 1 snatch balance + 2 ohs conditioning 3 rft: 18 wallballs (20/14) 15 alternating db snatch (50/35) *may use kb if dumbbells are in use 12 box jumps (24/20″) …then 20cal row posted in uncategorized | leave a reply wod 7/19/17 posted on july 18, 2017 by cfm coach 1 first, scroll up. sign up for the amrap for tamara this saturday. do it. strength: “sally” challenge conditioning 15-12-9-6-3 deadlifts (225/155) 30-24-18-12-6 ab mat sit ups posted in uncategorized | 1 reply wod 6/18/17 posted on july 17, 2017 by cfm coach reply conditioning 1 alternating amrap 10 even: 6-10 thrusters (95/65) (adv 115/75) odd: 8-12 pull ups (adv c2b) *the goal here is to keep the same number throughout the amrap. also, challenging yourself and failing is way better than sandbagging 🙂 conditioning 2 for time 100kb swings (53/35) 50 hr push ups *reps may be split any way needed posted in uncategorized | leave a reply wod 6/17/17 posted on july 16, 2017 by cfm coach reply strength 8×1 full clean + split jerk, climbing conditioning: 3 rounds of: amrap 3 50 double unders 10 power cleans (135/85) 10 bar facing burpees rest 1 minute *start each new amrap where you left off the previous posted in uncategorized | leave a reply wod 7/14/17 posted on july 13, 2017 by cfm coach reply strength: a) 3×50 front rack walking lunge b) 3×20 partner plank side fives conditioning: “double baseline” 1000m row 80 air squats 60 sit ups 40 push ups 20 pull ups posted in uncategorized | leave a reply support tamara simmons posted on july 13, 2017 by cfm coach 2 ok, the day is almost here! heats start at 9am – we will post heat schedules on friday night here and on our social media platforms. there will be incredible raffle prizes, food, drinks, and of course the wod! come support tamara and the simmons family this saturday at crossfit merced! these are our friends tamara and josh with their awesome kids jackson and jenna. tamara just found out recently that she will be in the fight of her life, as she was diagnosed with breast cancer. while she still has much to learn about the treatment and the road ahead, we are sure it won’t be easy. if you know tamara like we do, you love her and her family, and you would do anything in your power to help in any way possible. so, that’s what we are going to do. the cfm team has decided on july 22 we will host a friendly competition, and we want everyone there.  the sole focus of the event is to create support for tamara, josh, and their family.  to accomplish this, we are hosting a friendly fitness competition that includes food, raffle gifts, and winners’ prizes.  please join us as we lift up the simmons family together. the competition will be held from 8:30 am to noon on saturday, july 22 and will include a 10 minute workout for everyone, plus food, prizes, and gifts for the winners. wod: 10 minute amrap of wallballs and clean & jerks (135/95)  fill out my online form. the goal for this event is to create support for tamara and her family as she starts her treatment.  we are glad to have you at the event – it’s going to be great.  also, though, we want to be a source of sustained encouragement for the simmons family throughout her fight, which will require a sustained effort.  please bring with you a personal note of prayer, encouragement, and support in an envelope.  thank you. posted in uncategorized | 2 replies save the date 7/22! (and wod 7/13/17) posted on july 12, 2017 by cfm coach reply these are our friends tamara and josh with their awesome kids jackson and jenna. tamara just found out recently that she will be in the fight of her life, as she was diagnosed with breast cancer. while she still has much to learn about the treatment and the road ahead, we are sure it won’t be easy. if you know tamara like we do, you love her and her family, and you would do anything in your power to help in any way possible. so, that’s what we are going to do. the cfm coaches have decided on july 22 we will host a competition, and we want everyone there. while details of this event are still a bit up in the air, here’s what we know. cost will be $50 per team (it will be a partner event), which will include lunch and drinks, and every dollar of the proceeds will go toward helping the simmons family with travel, childcare, meals, etc. the workout will be accessible to everyone, so please come, work out, have a great time, and support our friends. more details to come! wod 7/13/17 strength: emom 8 power clean + hang full clean, climbing conditioning: 4 rounds, tabata scoring (lowest score in any round is your total score) :45sec on, :15sec off (to allow for transitions) min 1: row for cal min 2: push jerk (95/65) min 3: burpee target 6″ posted in uncategorized | leave a reply wod 7/12/17 posted on july 11, 2017 by cfm coach reply strength: a) seated dumbbell shoulder press 3×10 b) bent over kb row 3×10 (each arm) conditioning 10–8–6–4–2- hspu c2b pull ups power snatch 115/75 …then 30/25 cal row posted in uncategorized | leave a reply wod 7/11/17 posted on july 10, 2017 by cfm coach 1 this is the last week of our back squat cycle, as next week we will de-load. if you’ve been following the program as prescribed, we can promise you are stronger than a month ago. let’s finish strong today! strength: back squat 5×7 *1×7 @ 70% *1×7 @ heavier than 70% *1×7 @ heavier than above *1×7 @ or above your last set of 8 from last week *1×7 @ heavier than your last set of 8 from last week conditioning: 1000m row 800m run 15 power cleans (185/125) posted in uncategorized | 1 reply wod 7/10/17 posted on july 9, 2017 by cfm coach 1 happy monday, everyone. strength – 15 minutes to work to a heavy, but safe, split jerk. conditioning with a partner, for time in this order: 60 thrusters (95/65, adv 115/75) 300 double unders 60 bar facing burpees posted in uncategorized | 1 reply wod 7/7/17 posted on july 6, 2017 by cfm coach reply strength: 8×1 power snatch + hang full snatch conditioning: for time 50 wall balls (20/14) 25 dead lifts (225/155) 10 bar muscle ups *5 burpees every minute on the minute posted in uncategorized | leave a reply wod 7/6/17 posted on july 5, 2017 by cfm coach reply squat day. strength: back squat 4×8 start at 70% increase your second set. your 3rd set should be what your 10s were last week. your 4th set should be heavier than your 10s last week. conditioning: 10 min. :30 work/ :30 rest row for meters posted in uncategorized | leave a reply wod 7/5/17 posted on july 4, 2017 by cfm coach 2 strength- strict press 3×8, across weighted plank 3×1 conditioning 12 min amrap 12 box jumps (24/20) 12 hspu 12 toes to bar cash out: max effort wall sit posted in uncategorized | 2 replies wod 7/4/17 independence day posted on july 3, 2017 by cfm coach 1 1776 team wod in teams of 3, complete 1776 reps of your choice. you may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it). kettlebell swings 53/35 box jumps 24/20 air squats pushups burpees pull-ups situps calories rowed power cleans (135/95) wall balls (20/14) shoulder to oh (135/95) posted in uncategorized | 1 reply wod 6/3/17 and 4th of july schedule posted on july 2, 2017 by cfm coach 1 on tuesday (the 4th of july) our hours will be as follows: 9am-12pm, open gym. a workout will be posted and the clock will be running, so come get sweaty before fireworks! wod emom 10 1 power clean + 1 push jerk, climbing conditioning amrap 15: 40 du 20 burpees 10 ohs (115/75) posted in uncategorized | 1 reply wod 6/30/17 posted on june 29, 2017 by cfm coach reply last reminder – if you have an aunt/uncle/sister/brother/cousin/in-law/gramma/poppa who’s interested in what we do here at cfm, bring them to bring a friend day on saturday! fun starts at 9am 🙂 conditioning: “jackie” 1,000m row 50 thrusters (45#) 30 pull-ups *we will use partners as judges today! strength/accessory work: 1) max reps of double unders in 2 minutes 2) max reps of wall balls in 1 minute 3) max reps of hand release push ups in 1 minute 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 july 2017 m t w t f s s « jun 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 commentsgang tay dau khi memphis on wod 7/19/17tim dicarlo on support tamara simmonssuper slim x bula on wod 6/27/17a hot brunette with nice boobs babe with toy from ad on wod 6/27/17christine hunwardsen on support tamara simmonsmeta 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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