Category Archives: Blog

CFMtE Member Happy Birthday!!

We want to take this opportunity to wish Miguel Reyes a CFMtE member, a Happy Birthday!!! Had to use this pic Miguel it was too good to pass up lol .=)

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30 Day Summer Nutrition Challenge @ CFMtE

30 Days of clean eating!!! With summer right around the corner, you’ve got 30 days to get in gear! Coach Royce will be teaching a nutrition seminar after the 9am class this Saturday! Don’t miss out! If you have questions or would like to participate email us at cfmountainsedge@gmail.com

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WE HAVE MOVED

Our new location is on
5001 W Diablo Dr
Las Vegas, NV 89118

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WOD: 7.7.16

WOD: 7.7.16
“CrossFit”
Skill Work
12 min EMOTM
1st: Hollow Body
2nd: Hollow Rock
3rd: Tight Kipping Swings

Conditioning
10 rounds for time:
10 Deadlifts (135/85) Rx+: (155/105)
10 Knees to Chest “Gymnastics Version”

“Barbell Club”
Skill Work
5×1 Pos. 2 Snatch (90%)
5×1 Snatch Pull (110%)

Conditioning
For time:
500m Row
20 Clusters (155/125)
500m Row

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WOD: 2.13.16 – WOD: 2.18.16

WOD: 2.13.16
Gymnastic work
14 min EMOTM
O: 5 Sub Scap Pull-ups + 3 Strict Pause Pull-ups + 3 Strict
Toes to Bar “assisted if needed”
E: Partner 2 assists Partner 1 if needed or rest then switch

Conditioning
V1: 10 min AMRAP
2-4-6-8-10-12-14…….
(Compact) Toes to Bar “knees never bend”
20 Double Unders

V2: 10 min AMRAP
2-4-6-8-10-12-14…….
(Compact) Knees to Stomach “Feet/Knees […]

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WOD: 2.6.16 – WOD: 2.12.16

WOD: 2.6.16
Conditioning
5 Rounds for time:
10 Thrusters (95/65)
10 Calorie Rows
…rest remaining time

3 rounds for time:
10 Cleans (95/65)
10 Shoulder Overhead (95/65)
…rest remaining time

1 round for time:
50 Burpees
——————————————————————-
WOD: 2.7.16
Skill Work
5 rounds for quality
5-10 Strict HSPU’s or Banded Version
5-10 Strict Chest to Bar
*rest 60 seconds

Conditioning
5 rounds for time:
10 Strict […]

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WOD: 1.9.17 – WOD: 1.14.17

WOD: 1.9.17
MONDAY
Skill Practice
10 min EMOTM
O: 2-5 HSPU’s “Open Standards
E: 20 seconds hold to reinforce open requirements

Conditioning
Rx: 8 min AMRAP
3-6-9-12-15-18….
HSPU’s “Open Standards”
Full KB (72/44)

WOD: 1.10.17 TUESDAY
Skill Prep Work
Hip Mobility, Prep Hamstring, Prep Gluts, Prep Midline

Heavy Day
1RM Back Squat

Finisher WOD
75% of 1RM for the day as many reps […]

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WOD: 12.26.16 – WOD: 12.31.16

WOD: 12.26.16
Skill Work
V1: Butterfly Pull-up Tutorial
V2: 12 min EMOTM
O: 10-20 GHD Sit-ups
E: 3 Five second negative HSPU’s

Rx: for time
150 pull-ups
——————————————————————–
WOD: 12.27.16
“Barbell Club”
Test Day 1RM Clean & Jerk

“CrossFit”
Strength Work: 15 min to complete back squat @
3 @ 75%
1 @ 85%
3 @ 75%
1 @ 90%
3 @ […]

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WOD: 11.28.16 – 12.05.16

WOD: 11.28.16
Strength Work
HBBS
3 – 80%
1 – 85%
3 – 80%
1 – 87%
3 – 80%
1 – 90%
*rest as needed

Conditioning
For time:
30-20-10
Overhead Alternating Lunges (135/85)
*50 Double Unders after each round
——————————————————————–
WOD: 11.29.16 “CrossFit”
Skill Work
5 rounds of
40 second AMRAP toes to bar
40 second rest

Conditioning
3 rounds for time
500m row
12 Deadlifts […]

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31 Workouts in 31 Days

***DECEMBER’S 31 CLASSES IN 31 DAYS****

Let’s not undo all the great work we’ve done from the 60-Day Nutrition Challenge as we head into the holiday season. December can be a tempting time to eat more and workout less so I’m hoping to encourage all my athletes to get into the gym and continue the gain […]

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