New Schedule Goes Into Effect Today!


New Schedule Goes Into Effect Today!

Brandy, rockin’ it out, representing for CFM in SF… Instagram style!
Lookin’ good in that cute Tee, girl!

Strength / Technique WOD:
5 Sets
3 Front Squats + 1 Jerk
@70%ish of 1RM Front Squat

Check here for the last time we did this workout.

Conditioning WOD:
AMRAP in 4 Minutes:
6 Strict Knees to Elbows
10 Lateral Jumps over Parallette
 8 Strict Toes to Bar
10 Lateral Jumps over Parallette

…  Rest 1 Minute  … 

Then Repeat the AMRAP!

**  Pick up where you left off on the second AMRAP for 1 Total Score.  **

Come check out one of our new additions to the schedule!:

Mon – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Tues – 6am, 7am, 10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Wed – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Thurs – 6am, 7am, 10am, 4:00pm(Kids), 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Fri – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm
Sat – Same as current
Sun 9am (free Trial), 10am (WOD), 11:00-12:30pm (Open Gym)

** New Additions are in Red

0 Response

  1. Jared

    125 for a couple rounds and then 145 for the rest. I did 6 rounds. I felt really good and after watching all the weightlifting this past week, I feel like that really helped. I was getting under the bar much faster this week.

    MetCon: 5 rounds + 4 k2e – my hands hurt.

  2. mcohen

    Great vibe today 6 am. Amazing coaching. Everyone working hard. Just a great day. Got almost no sleep last night. First full day yesterday after giving up coffee. I was lethargic and sore. Then we started warming up and it all falls into place.

    105 lbs on the lift. 10 lbs more than last time. But that does not tell the story. It’s all about learning form here. And that is clearly happening.

    Metcon. 5 rounds 6 k2e, 10 jumps and 2 t2b.

  3. Adam Van Auken

    Strength – 165 X 5 (up 10 from last time) and then 175. 175 felt great so I’ll do that next time. I slept a ton this weekend and I really felt good today. It reminds me that nutrition, supplements, rest days, mobility, ice, compression tights, HgH, etc. all take a back seat to sleep in terms of recovery.

    AMRAP – I was kind of clueless during this. I did enjoy the lateral jumps. I’m all for more jumping in WODs since I’m gravity bound.

  4. Vikram

    Awesome morning vibe. Suffering with a huge smile. It’s what it’s all about.

    Started at 95, but then stripped to 75 to work on strict form. Thanks to Jared for watching me and the advice.

    Metcon: 6 even

  5. Amylynne


    stayed lighter to work on form because i need that. did rep scheme of 6 FS and 2 Split Jerks. Think my second jerk was better than my first consistently.

    METCON: 6 + 6
    really focused on strict T2B. hammies too tight for that!!

    happy to be back at the gym and in the am!

  6. Katie

    53# 6 FS & 3 Split Jerks. Need to gain confidence in this and continue to work on landing solid and low.

    Metcon 4 + 9

  7. Nico

    75 lbs

    Could have used some more weight on the front squat but first time doing jerk and really need to work on form (need to focus on getting low). Will try to come for a bit on Sunday during open gym to work on form.

    Metcon: 6+5

  8. alexsnape

    125#. I thought it was going to be too light, but turns out I still need to work on my form for the jerks, so I’m glad I stayed at a lower weight so I could focus on keep my back leg low and bent at the bottom.

    5 rounds + 10 lateral jumps

  9. Melanie

    53lbs.. This was lighter than last time but I got really comfortable with the lift and getting under the bar by the end so I’m happy that I stripped the weight.

    Metcon: 4 + 4

  10. dlede

    175#, was much better landing solid but need to work on getting lower, one step at a time, felt good though

    7 rounds rx’ed met con.. hands f=ed

  11. Carducci

    Went to the Gym on my lunch break:

    Bench Press 5X5 @ 180
    Bent Over Barbell Row 5X5 180
    3 mile run on Treadmill in 26 minutes.

  12. ashleigh

    73lbs – 10 more than last time but still need more work

    5 + 20
    T2B = bringing my straight legs parallel to the floor

  13. kpo17

    @blake: just read the article you posted. pretty funny comments below:

    “Please, dude. I work out at Equinox. There are phaleonopsis orchids in my locker room and toiletries by Kiehls.

    Your gym sucks.”

    This got me thinking. Elove – where the f*ck are our phaleonopsis orchids???

  14. phillipc

    85# which is still light but keep tight-roping. Feet hurt from stomping, Oly shoes being ordered tonight.

    5+3 met con I think. Keep low on the jumps

  15. jmiz

    Holy sh*t I am pissed that I did not get that call from Ex-Mrs. Glassman. Knowing the little I know, that is a steal of a deal. I would paid an s-load more than $20 million.

    5×5 Front Squat @115#
    3 rounds + 12 + 10 + 2 (2:1 ab mat situps)

  16. Brooke

    FS only: 73 for 4 rounds, 83 for 1 round.

    metcon: I was doing it wrong, but i got 5 rounds

    And thank you to all (especially the coaches) for letting me bring Benny. My life is a logistical nightmare right now and it’s just easier to race home and get him and walk to the gym.

    And a special thank you to Ethan for giving Benny pets and love tonight!

  17. EJ

    Jerks are a lift I really need to brush up my technique

    If this was a real 70% FS max, it would have been 130, which is close to my max! So stuck it out with the lighter weight to build confidence.

    Metcon: 6+14
    *although I probably lost count, so this could be +/- some reps, LOL

    Welcome back to the gym Jeff!

  18. AllisonV

    Lookin’ good Brandy!

    FS/SJ at 35#
    Trying to work on not pitching forward on my dip and drive. Right knee was achy today.

    Metcon = 2 + 3

  19. Mike T

    FS/SJ’s – 85-95-105-115-115

    First time my split jerk actually felt good today. Feet placement seems to be getting better. Not letting my mind screw me up before I even begin the lift was a huge help too! Still need to work on getting the hand placement right.

    Metcon = 3 + 30 (have to admit though, my legs were not perfectly straight for the T2B’s due to flexibility issues)