CrossFit Merced

CrossFit Merced + CrossFit Mayhem

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We’ve shifted programming.

Using CrossFit Mayhems Affiliate Programing through SugarWOD is how workouts are scheduled moving forward.

Check your email for a step by step sign up process.

Still have trouble? Ask a coach!

This is Mayhem. 🔥

Get it done; At CrossFit Merced.

Happy 3 day weekend. 🔥

CHUCK P.

Charles, who goes by Chuck, Has been on a hot streak with consistency. Showing up whenever he can to get his workout done, he’s been here for more than 20+ days! Hot streak!

As a Merced City School Admin, Youth Basketball Coach & Father - That schedule is chaotic. However, whether it’s 5 AM or 5 PM, you’ll find Chuck in the gym getting it done!

Chuck is a very athletic man but with job changes he wasn’t able to train as much and wanted to. He wanted to get back into fitness slow, on his own terms. With Qualified & Experienced Coaches, he found exactly what he was looking for in CrossFit Merced.

A friendly face to say Hi too when you see him around!

If you’re like Chuck with a hectic work schedule but ready to take over your Health & Fitness, book a No Sweat intro through the link in our bio.

HOW RUNNING IMPROVES OVERALL FITNESS

It’s no secret, in CrossFit we run often. Whether it’s 200m, 400m, or the occasional 1600m.

Most people dislike running, when in fact humans are some of the best at running. With the human having running mechanics separate from breathing mechanics, it allows us to run longer and more efficiently than most land creatures.

Some of the main benefits from running is the improvement in cardiovascular health, which in turns aids our lifting. The benefits can be felt during high heart rate WOD’s - You’ll find yourself taking shorter breaks & having more sustained effort throughout.

Lifting heavy all the time, hitting PB’s all the time, is the fastest way to destroy your central nervous system and in turn bring you diminishing returns in your lifting or worse - injury. Taking a break from the 2 rep maxes do have a low impact cardiovascular WOD is a great way to mix things up.


Prieto-González, Pablo, and Jaromir Sedlacek.
“Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters.”
International journal of environmental research and public health
vol. 19,17 10773. 29 Aug. 2022

PATRICK A.

Patrick A is officially done with his Day 5 of foundations and has been extremely consistent in classes.

With a busy 8-5 work schedule, out flexible times allow Patrick to pick and choose which class time works for him - Whether it’s 5 am or 5 pm, Patrick is making fitness part of his daily routine.

With Coached classes there’s no guesswork when he comes in, you show up, our Experienced Coaches will be ready to guide you though the daily workouts.

He’s starting to see and feel the benefits of doing Crossfit 3-5x a week!

If you’re like Patrick, with a busy work schedule, but want to take your health back into control, we have programs for you!

Talk to one of our Coaches - Book a free No-Sweat Intro through the link in our bio!

DAY 5 DONE ✅

Welcome Tapanga & Rebecca to CFM!

As workers in education, they have a pretty busy schedule that starts early. So before then step foot on campus, They’re stepping foot inside CFM - At 5am!

They start their day off with a win and have been coming to classes together since!

We love it when sisters, brothers or any related family members come in to exercise together!

With them at two different levels, experienced Coaches guide them through our Group Classes - Making sure they get the right amount of exercise in their program!

Say Hi if you see them!

MEMBER SPOTLIGHT

HOW GRACE LOST OVER 40LBS!

After a year with us, Grace has seem some serious progress.

Grace joined last June with goals of losing weight, and gaining some strength. We knew Coached Group Classes would be perfect for her goals + She already knew someone in class!

Since her joining CrossFit Merced she’s lost over 40lbs!

At the same time she’s gotten stronger and more flexible!

The key to her success was simple; Consistency, accountability & coaching.

Simple - not easy. As a mother & wife, working a Merced College, She’s found time at 5am to make sure she takes care of her health for herself and her family first thing in the morning.

It’s not about the time you show up - It’s about showing up.
With a group of people ready to spend 1 hour to work on their health with you, showing up gets easier and easier.

If you’re like Grace, head to the link in bio to book your Free Intro. 📥

🖤

THE DIET THAT WORKS FOR YOU

Last week we rolled out nutrition logs… (Fill yours out at the coaches desk if you haven’t!)

This is how we help members reach their goals - Through accountability & our Coaches expertise!

This first part was simply keeping track of what we eat to see what we could improve on; More protein, different sources of carbs & fats, etc.

Next is.. well you’ll have to wait till ALL sheets are turned in!

Find yours at the Coaches desk if you haven’t already done so!

Want to learn more about our programs? Book a free intro through the link in our bio!

DOWN POUNDS & BODY FAT…

Using the CrossFit Methodology, Andrea has been able to lose body fat %, gain lean muscle to stay toned & loose weight overall!

A busy mother, career in the medical field, first-time home buyer who STILL manages to come in & get it done!

Making excuses TO come!

If you’re like Andrea, ready to lose weight and tone up then click the link in our bio to Book your Free No-Sweat Intro!

Coach Esmeralda’s last day of coaching!

Moving from our Merced town to a new one!

Thank you for everything you’ve done for CFM; You will be missed by all our members and staff!

Best of luck on your new endeavors.

CFM BARBELL CLUB

TUESDAYS & THURSDAYS @ 7PM

CrossFit Merced’s newest program - CFM Barbell Club.

This program is to help those in any level - Beginner to Advanced - Become the most efficient mover in complex barbell lifts.

Oly Coaches Julian & Richie are experienced and qualified to help YOU become a master of barbell movments.

With their expertise, they will provide you with consice knowledge on what to work on & guide you through sets of drills to make you better than when you walked in.

For those looking to spend more time learning the olympic lifts OR take the olympic lifts to the next level - This is the program for you.

Register through the link in our bio - DM us with any questions!

MEMBER SPOTLIGHT

Jen & Steve are taking on Canada’s national parks with ease!

Hiking trails in Canada are no joke - No easy feat. But after years of CrossFit Merced group classes, the inclines & lengths of the hikes make it manageable!

These two are consistent members with busy schedules. With classes as early as 5am, they show up everyday and get it done!

Shoutout to &

They’re still in Canada so say welcome them when they come back!

VANESSA S.

Vanessa’s Day 5 quickly turned into a Day 10!

Consistency is key to any goal but especially weight loss! In just 10 Days she’s already down 5lbs!

Imagine the progress on Day 100… Or was we do it here at CFM, Day 90!

After a few more weeks of Vanessa’s fitness journey, we will check back in to make sure results & goals are being achieved & of her goals change.

This is how we use our resources to make sure HER goals are met!

Ready to start your 90-Day Journey? Book a free No-Sweat Intro through the link in our bio!

SUMMER FRUITS ARE HERE! ☀️

Tired of picking unripe fruit?

Overpaying for fruit?

Save this post so next time you’re at the grocery store, you can see exactly what’s in season!

Buying in season is how you get the best bang for your buck - Season fruits are ripe more often and cheaper since they’re in abundance!

What’s your go-to summer fruit? Comment your favorite fruits and you may see some new fruit in the basket… 🧺

STAY HYDRATED, THE RIGHT WAY

With temperatures rising, we need to make sure we’re staying hydrated!

While drinking regular water quenches thirst, TRUE hydration comes from the minerals our body uses.

Let’s keep it simple:
Sodium
Potassium
Magnesium

Most electrolyte blends contain almost none of these 🤯

Most use sugar and caffeine as a “Hydration Blend” ❌

Brands such as Dr. Berg, Podium & LMNT offer low cost powders with these minerals; You can easily toss in a water bottle!

Next time you look for hydration packets in the store, save this post and see if they contain these 3 key ingredients. 🔍

APRIL D.

Shoutout to April for finishing Day 5!

Another fantastic start to her fitness journey! We love the energy she brings to each class! Once a cross-fitter, she came back to start up her CrossFit training again!

Ready to see results?

To start your Day 1, click the link in bio to book a free intro. 📥

BRITTNEE & JON

Shoutout to these two for finishing Day 5 together!

Through Foundations, we found the level for each of them using the level method so we can track progress from the start; This way they have the appropriate intensity relative to them!

They finished their workout together! Say Hi when you see them!

Ready to see results?

To start your Day 1, click the link in bio to book a free intro. 📥

FAREWELL COACH ESMERALDA

Coming in August, Coach Esmeralda will be moving with her family!

Until then she will continue to coach and attend classes!

We’re sad to see her go, but excited for her new venture!

When you see her, wish her farewell!

NUTRITION BLOG

Want to improve your nutrition without the stress?

Head over to the link in our bio to read the full blog where we discuss the benefits of eating whole foods, keeping big changes small, sustainability & more.

Ready to start your fitness journey? Use the link in our bio to book a Free Intro!

JAZMINE F.

Shoutout to Jazmine for finishing Day 5 & coming in consistently since!

Through Foundations, we found the level for her using the level method so we can track progress from the start; We’ll set dates 90 days out to meet again and make sure she has all the resources she needs to ensure progress is really being made.

Ready to see results?

To start your Day 1, click the link in bio to book a free intro. 📥

MEMBER SPOTLIGHT

Carson S.

Carson used to do CrossFit before he became a Husband, Dad, Police Officer & now spends his days as a Farmer. After some time has passed, He was ready to restart his fitness journey.

Starting from Level 1, Carson hit three ground running and has been making strides in the gym.

Consistent Class Attendance
Hitting CF Movement Standards (Upheld by Coaches)
Overall Energy in the Gym

Improved cardio, strength, mood & body composition - Carson is back to his former self, all thanks to himself!

From Carson -
“Biggest improvement would I guess be my cardiovascular endurance compared to when I started, but mentally, what a game changer. Much better mood and happier overall.”

“It’s definitely harder to be fat than fit.”

Congrats to Carson for overcoming his doubt and getting back to fitness!

If you’re ready to restart or start your fitness journey, click the link in our bio to book a Free Intro! 📥

Welcome back Miranda!

She returned to CFM after having her 2nd baby - She started back on Monday and has not missed a single day!

Coming bright and early too, making excuses TO come rather than excuses TO NOT come!

Coaches have noticed her form and technique is just as good as it was 9 months ago - Members who recognize her welcomed her back with open arms! It’s like she never left.

If you’re post pregnancy and worried CrossFit is ‘too intense’ Miranda is a testament that CrossFit is the best thing for you post pregnacny!

Shoutout to her for staying on top of her goals for herself and her family.

Join us, use the link in our bio to book your free intro!



CHAD M.

Shoutout to Chad for finishing Day 5 & coming in consistently since!

Using level method, we can measure his progress from the start; We’ll set dates to meet & discuss his goals with fitness to make sure he has all the resources he needs, and that progress is really being made.

Ready to see results?

To start your Day 1, click the link in bio to book a free intro. 📥

The Crossfit Merced Pyramid: A Blueprint for Health and Fitness Success

The CrossFit pyramid is a proven (20+ years) step-by-step training methodology for achieving holistic health and fitness. Each layer of the pyramid serves as a critical building block, and you can’t skip steps if you want to reach the pinnacle of your potential and goals.

At Crossfit Merced, we add some perimeter to the Crossfit pyramid for your success!

Let’s lay it out -

1. Nutrition: Essential for optimal performance and health, providing the body with balanced nutrients and hydration for energy, recovery, and overall fitness.
2. Metabolic Conditioning: Enhances cardiovascular fitness and endurance through intense, heart-pounding workouts, improving the body’s capacity to work efficiently.
3. Gymnastics: Focuses on mastering natural movements to enhance balance, flexibility, and body control, building functional strength and agility.
4. Weightlifting: Develops functional strength with lifts like squats, deadlifts, and snatches, improving muscle, bone density, and explosive power.
5. Sport: The culmination of skills acquired in previous layers, applying fitness abilities in specialized activities or daily life, showcasing newfound fitness and skills.

At Crossfit Merced, we add perimeter support to the Crossfit Pyramid -

- Consistent Attendance: CrossFit Merced tracks attendance and supports members who miss sessions, aiming for regular participation.
- Coach Support: Experienced coaches actively participate, providing guidance and motivation to achieve fitness goals.
- 90-Day Journey: Members set goals and review progress every 90 days for ongoing support and adjustment.

Start your 90 Day journey today! Book your free intro through the link in our bio!

It’s Friday!

Through the heat, we’re getting even more check ins, more new members & tons of results!

Thank you guys for showing and getting it done ❤️‍🔥

We will see you Monday! Enjoy the weekend, you’ve earned it 🌴

LIZ L.

Shoutout to Liz for finishing Day 5 & coming in consistently since!

On her Day 1, we got her on the InBody scan & found her level using the level method so we can measure progress from the start; We’ll set dates to meet again to make sure she has all the resources she needs, and that progress is really being made.

Ready to see results?

To start your Day 1, click the link in bio to book a free intro. 📥

MURPH 24’

Thank you for showing up & honoring those who served.

Couldn’t ask for a better group of people to work it out with!

❤️‍🔥🇺🇸

Get ready for Murph!

This Memorial Day, join us and thousands of CrossFit gyms around the world in honoring Lt. Michael Murphy and other fallen heroes by taking on CrossFit Hero workout Murph.

View the workout, including scaling options, through the Chalk It Pro app.

JDP

Thank you to everyone who participated in JDP yesterday.

We weren’t able to photograph everyone, but we have a huge turnout of members yesterday.

Thank you guys for showing up and giving JDP your all in his honor.

Joshua Daniel Pickard 🇺🇸🕊️