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Monthly Archives: August 2018

FRI 08.31.18

By | Partner WOD, WOD, Yoga | No Comments

Megan


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Pietsch
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Erica

Workout of the Day (WOD)

A. Snatch Complex
Hang Power Snatch + OHS
5 x 2+2 (increasing)

B. 3 Rounds [16 min cap]
20 Kettlebell Swings (53/35)
15 Toes to Bar
10 Single Arm KB OHS
100m Run

Post weight for complex, and time to complete WOD Ex: 185, 9:43 Rx

And coming Saturday...

Partner WOD
For Time (one partner working at a time)

42 Lateral Burpees Over the Bar
42 Power Cleans (135/95)
30 Lateral Burpees Over the Bar
30 Hang Squat Cleans
18 Lateral Burpees Over the Bar
18 Thrusters

Post time to complete the WOD. Ex: 18:19 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday...

Grunt Work [25 min cap]
Buy In: 567m Run

2 Rounds
20 Tire Flips
20 Sandbag Front Rack Squats (45/25)
20 Med Ball Sit Ups (20/14)
100m Bear Hug Med Ball Run

Cash Out: 500m Row

Post time for the WOD. Ex: 16:20 Rx


Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
**Sunday evening no open gym

Monday gym closed for Labor Day!

Regular schedule resumes on Tuesday!

THURS 08.29.18

By | WOD | No Comments

#cfmstrong on 3-2-1!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Back Squat
E2MOM

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Complete one set on the 2min, then proceed down the list
(2% Higher than last week)

B. Banded Hip Stretches

Post loads for each set of 2 reps. Ex: 315#, 320#, 325#

And coming tomorrow...

A. Snatch Complex
Hang Power Snatch + OHS
5 x 2+2 (increasing)

B. 3 Rounds [16 min cap]
20 Kettlebell Swings (53/35)
15 Toes to Bar
10 Single Arm KB OHS
100m Run

Post weight for complex, and time to complete WOD Ex: 185, 9:43 Rx

WED 08.29.18

By | WOD | No Comments

Shannon


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Gentle Yoga Workshop- Wil Milne
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Min 1: 4 Bench Press (increasing)
Min 2: 4/4 Stationary Overhead Plate Lunges (45/25)

B. 4 Rounds [18min cap]
40 Double Unders
20 Alternating Dumbbell Snatches (50/35)
10 Box Jumps (24/20)

Post weight for bench press, and time to complete WOD Ex., 275, 14:34 Rx

And coming tomorrow...

A. Back Squat
E2MOM

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%

6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Complete one set on the 2 min, then proceed down the list
(2% Higher than last week)

B. Banded Hip Stretches

Post heaviest load for back squat. Ex: 375#

TUES 08.28.18

By | WOD | No Comments

Run Damon, Run!


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. AMRAP 20
200m Run
20/15 Cal Row

B. 2 Rounds
4 Bar Muscle Ups
8 Handstand Push Ups
16 Air Squats

Post rounds and reps for part A and time part B. Ex 7+201 Rx, 3:48 Rx

And coming tomorrow...

A. 12 Min EMOM
Min 1: 4 Bench Press (increasing)
Min 2: 4/4 Stationary Overhead Plate Lunges (45/25)

B. 4 Rounds [18min cap]
40 Double Unders
20 Alternating Dumbbell Snatches (50/35)
10 Box Jumps (24/20)

Post weight for bench press, and time to complete WOD Ex., 275, 14:34 Rx

CFM Upcoming Events

Wednesday, August 29nd: Gentle Yoga with Wil Milne! Join Wil as he highlights a series of gentle stretches to be performed during a lunch/work break to offset the aches and pains from working at a desk or sitting for prolonged hours. This class will be capped at 14.

**$10 for CFM Members and $20 for non-members**

MON 08.27.18

By | WOD | No Comments

Heidi


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. E3MOM for 15 min
10 Deadlift (185/125)
10 Pull-ups
10 Wallballs (20/14)
AMRAP Lateral Burpees Over Bar
Score = Total Burpees

Post reps of burpees. Ex 102 Rx

And coming tomorrow...

A. AMRAP 20
200m Run
20/15 Cal Row

B. 2 Rounds
4 Bar Muscle Ups
8 Handstand Push Ups
16 Air Squats

Post Rounds for AMRAP and time for WOD. Ex 8+100 Rx, 1:57 Rx

CFM Upcoming Events

Wednesday, August 29th: Gentle Yoga. We will highlight a series of yoga poses to use after a day of traveling or sitting at work to regain your flexibility and to be ready for your next WOD. Class will be capped at 18.

FRI 08.24.18

By | Events, WOD, Yoga | No Comments

"Get low when the whistle blows"


Saturday, August 25th: Yoga and CrossFit Symmetry with Monica at 12:00. Join Monica and compare yoga poses to CrossFit movements.

31 Heroes Social and Fundraiser at Urban Tree Cidery Join us for this charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. Tickets are $20 and include a cider flight, tour of the brewery, and fun with the CFM crew! #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

Click here to purchase tickets for the Social at Urban Tree Cidery!

Join us for the Social and 31Heroes Fundraiser Saturday!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. Back Squat
E2MOM

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
Complete one set on the 2min, then proceed down the list

B. Weighted Pull Ups
5-4-3-5-4-3

Post load for heaviest back squat and weighted pull up. Ex: 315#, 25# Rx

And coming Saturday...


Sasquatch
Teams of 3 [30 Minute Cap]

250 Clean and Jerks
*Every 5 min (Including 0:00) Complete as a team:
45/30 Calorie Row
30 Toes to Bar
One teammate working at a time

Weight Increases Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
Post time to complete the WOD or total number of clean and jerks completed in 30 minutes.
Ex: 178 Rx


Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12p: Yoga Workshop- Monica Miller
2p: CrossFit Social and 31Heroes Fundraiser! Click here to purchase tickets!

Sunday Schedule

8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga and CrossFit Symmetry- Monica Miller
5,6p: Open Gym- Neal

THURS 08.23.18 Bring-a-Friend Day!

By | WOD | No Comments

Let me tell you 'bout my best friends! Graveyard Games 2017.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

Bring-A-Friend Day!
A. 15 Minute AMRAP

30 Goblet Squats (53/35)
30 Kettlebell Swings
30 Mountain Climbers
30 Slam Balls (30/20)


B. Bench Press
6-4-2-6-4-2

Post Rounds+Reps for WOD and heaviest weight used for Bench Press. Ex: 5+20 Rx, 215#.


And coming tomorrow...

A. Back Squat E2MOM
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 85%

Complete one set on the 2 min, then proceed down the list

B. Weighted Pull Ups
5-4-3-5-4-3

Post heaviest load for back squat and weighted pull up Ex: 325#, 25# Rx