Thursday, September 18, 2014

Attention Competitors! If you are on a team and competing in the Member's Only Competition Saturday, September 27, we will hold 2 open gyms this week!
You can use this time to get with your team, strategize and try out the movements.
Open Gym times:
Friday 6:30pm
Saturday 8:30am
If you can't make it, no worries! We have been doing all of the movements in the wods for the past few weeks for extra practice! So you'll be ok!

5 rounds
3 Power Clean
3 Hang Power Clean
3 Jerk

* Rest as needed between rounds. Add weight each round if you like, but make sure to use a weight that you can perform all 9 reps without having to put the bar down.
 Score= total weight lifted

B) Pull up progression work


  1. Good Morning.......Happy Friday Eve!!!

    I hope everyone is having a great week.....feeling Leaner,Stronger and Healthier!!

    I have been able to come to 2 WOD's this week. I plan to come tonight at 5:30 and staying for the 6:30 YOGA!! :-) Team Domination come join me! As of yesterday my partner, Lynda and myself have completed 620 burpees towards the 1000 burpee Challenge!!! YEA!!! We got this.

    Keep up the GREAT work! Go Team Domination!

    1. Enjoyed yoga tonight...always destresses me - was feeling good before yoga, feel great afterwards!

      ! Go Team Domination!

    2. I the Yoga! :-)

    3. Go Team Domination.....We Got This!!!

  2. WOD - 95,105,115,125,135
    L pull ups

    Go Team Pride!

  3. Lots of stretching and mobility at home today. Oh, helped teach a preschool gymnastics class (gymnastics WOD).

  4. Pretty happy with clean and jerk complex numbers - 75, 85, 95, 105, 110.

    !Team Domination!

    1. Pull up progression - completed 3 sets of 2L pull ups, 2 negatives.

  5. Clean and Jerk Complex
    Pull Up Progression
    2L, 1L, 1L, 2L, and 1 negative.
    PR'd on my cleans 155#

    Team Pride

  6. 75,85,95,95,100. my numbers from todays complex!
    l-chili,sweet po, broccoli
    d-salmon,okra nuts
    #pride jenn G

  7. Race 3!

    Race 3 (of 3)

    Quad 1:
    Movement- pull-ups and ring rows- 30 males/50 females
    Equipment- rings, pull-up bar
    Rules: One male and one female are in the quad at all times. While one is doing ring rows/pull-ups, the other is in a plank. Men can only do pull-ups and females can only do ring rows. Unlimited substitutions.

    Quad 2:
    Movement- med ball sit-ups- 40 male/40 female
    Equipment- 16# med ball for males/ 8#med ball for females
    Rules- One male and one female in the quad at all times. Unlimited substitutions

    Quad 3:
    Movement- rower- 2000 meters
    Equipment- Concet 2 rowing machine
    Rules- only one athlete working at a time. One athlete is in the quad, the other 3 are at the start line. Unlimited substitutions.

    Quad 4:
    Movements- Push-up- 60 male/60 female
    Rules- Chest must touch the ground on the way down.

    Must run 400 meter run as a team and finish with 100 meter tire flip.

    Have fun!!

  8. Teams for the competition on the 27th!

    Team 1: Jay Nelson, Travis, Anna Patricia-Paty Navarrete, Charmaine Humphreys

    Team 2: Jennifer Guthrie, Ashley Broom, Adrian Morales, Austin Urioste

    Team 3: Drew Johnson, Yansi, Yessenia, Bryan Harrison

    Team 4: Shaun Phillips, Rickie, Jolynn Beavers Groves, Lauren Taylor Vasquez

    Team 5: Nick Rod, Bill, Laura, Doc

    Team 6: Brandon Murden, John B, Emily, Holly Melofsky

    Race 1

    First Heat:

    Team 1 vs. Team 3

    Second Heat:

    Team 2 vs. Team 4

    Third Heat:

    Team 5 vs. Team 6

    There will be 3 winners of race 1. Out of the 3 winners, the winner with the fastest completion time of Race 1 will get a bye straight to the 3rd Race. The remaining 2 of the winning teams from Race 1 will compete in Race 2. Then the winner of race 2 will compete against the team that got the bye.

  9. OK! Busy day. Great workout this morning. Started with a "check in" as usual. Getting used to that and its actually cool to see everyone else check in too. Looks like we are creating a huge CFNM social network on FB. The page has gained several more likes since last week and we want to keep up that trend so make sure you suggest the CFNM page to all your friends! Be proud of what you do at CFNM and let your friends know it.

    Workout for today:

    5 rounds:
    3 power cleans, 3 hang cleans, 3 jerks
    #115,#115, #125, #125, #125

    2nd week, 2nd day of L pull-up challenge complete. Ill admit today was not so easy after the wod. The pull with the cleans definitely fatigued my arms and made those L Pull-ups challenging. Good thing I love a challenge!

    Looking forward to tomorrow. Don't want to give it away but it looks like its going to be a great workout as usual.