5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Deadlift: 5 rep max
B. Strict Press: 3 sets of 3 reps. Max reps on 3rd set.
Post load for deadlift and load and reps for press.
Ex: 425#, 165#, 4 reps.
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise and total for final score.
Ex: 6, 14, 10, 11, 10 = 51 Rx.
And coming tomorrow…
A. Deadlift: 5 rep max
B. Strict Press: 3 sets of 3 reps. Max reps on 3rd set.
Post load for deadlift and load and reps for press.
Ex: 425#, 165#, 4 reps.
Saturday, December 14th at 6 pm: CFM Holiday Party!
Thursday, December 19th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Today’s schedule
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael
Workout of the Day (WOD)
10 Rounds For Time
30 Double Unders
15 Wall Balls
5 Pull Ups (Rx+ = 3 Ring Muscle Ups)
OR
For time, partitioned any way:
300 Double Unders
150 Wall Balls (20/14 to 10/9ft)
50 Pull ups (Rx+ = 30 Ring Muscle Ups)
Time cap: 25 minutes
Post time for the WOD or total reps completed. Ex: 14:20 Rx
And coming Saturday…
Partner WOD
AMRAP 18
16 DB Box Step Overs (50/35’s at 24/20)
8 Devil’s Press (50/35’s)
16/12 Calorie Row
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post rounds for the AMRAP. Ex: 4+20 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
Coach Bri and Liam. Getting him started early lifting weights!
Today’s schedule
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
DT (155, 105Lb)
Five Rounds For Time Of: [17min cap]
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
Intermediate (135, 95Lb)
Scaled (95, 65Lb)
Post time for the WOD. Ex: 8:10 Rx.
And coming tomorrow…
10 Rounds For Time
30 Double Unders
15 Wall Balls
5 Pull Ups (Rx+ = 3 Ring Muscle Ups)
OR
For time, partitioned any way:
300 Double Unders
150 Wall Balls (20/14 to 10/9ft)
50 Pull ups (Rx+ = 30 Ring Muscle Ups)
Time cap: 25 minutes
Post time for the WOD or total reps completed. Ex: 14:20 Rx
CFM Upcoming Events
Saturday, December 14th at 6 pm: CFM Holiday Party!
Thursday, December 19th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. 2k Row
B. EMOM 12
Min 1 – 5-10 Strict Handstand Pushups
Min 2 – 5 Box Jumps (36/30”)
Min 3 – 5-10 Strict Straight Leg Raise
Post time for the row. Ex: 7:10
And coming tomorrow…
DT (155, 105Lb)
Five Rounds For Time Of: [17min cap]
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Overhead Squat
4-4-4-4-4
B. AMRAP 8
30 Double Unders
12 Slam Balls (20/15)
9 Push Ups
Post load for squat and rounds for the AMRAP. Ex: 215#, 6+20 Rx
And coming tomorrow…
A. 2k Row
B. EMOM 12
Min 1 – 5-10 Strict Handstand Pushups
Min 2 – 5 Box Jumps (36/30”)
Min 3 – 5-10 Strict Straight Leg Raise
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
5 Rounds For Time
21 Dumbbell Thrusters (35/20)
15 Toes-To-Bar
9 Burpee Box Jump Overs (30/24″)
Post time for the WOD. Ex: 14:21 Rx.
And coming tomorrow…
A. Overhead Squat
4-4-4-4-4
B. AMRAP 8
30 Double Unders
12 Slam Balls (20/15)
9 Push Ups
Post load for squat and rounds for the AMRAP. Ex: 215#, 6+20 Rx
Saturday, December 14th at 6 pm: CFM Holiday Party!
Thursday, December 19th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Today’s schedule
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
Workout of the Day (WOD)
A. Weighted Pull Ups
3 sets of 5 reps
B. EMOM 16
Min 1 – 4 Box Jumps (36/30″)
Min 2 – 3 Squat Snatch (70%)
Min 3 – Max Bar Facing Burpees
Min 4 – Rest
Post weight for pull ups and total burpees. Ex: 45#, 83 Rx
And coming Saturday…
In a 15 Minute Window
Complete:
120/90 Calorie Row
and
4 Rounds
25 Box Jump Overs (24/20)
20 Front Squats (135/95) In Time Remaining…
Build to a Max Complex
Power Clean + Hang Squat Clean + Jerk
While one partner is rowing the other partner completes the rounds of box jump overs and front Squats. All rounds and reps are team totals. Partners may switch who is working on the row at anytime.
Post time for the WOD and weight for complex Ex: 7:45 Rx, 245#
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Bench
3-3-3-3
B. 3 Rounds [18min cap]
10 Bench Press (70% 1RM)
300m Run*
15 Weighted Straight Leg Sit ups (45/25)
300m Run*
Rx+ = 400m Run
Post time for the WOD and bench weight. Example: 14:20 Rx @185#
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
CFM Holiday party coming at you next Saturday 12/14!
Today’s schedule
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. AMRAP 20
5 Power Cleans (135/95)
10 Toes to Bar
15 Wall Balls (20/14)
B. EMOM 8
Min 1 – Handstand Hold (facing wall)
Min 2 – Pigeon
Post rounds for AMRAP. Ex: 14 + 8 Rx.
And coming tomorrow…
A. Weighted Pull Ups
3 sets of 5 reps
B. EMOM 16
Min 1 – 4 Box Jumps (36/30″)
Min 2 – 3 Squat Snatch (70%)
Min 3 – Max Bar Facing Burpees
Min 4 – Rest
Post weight for pull ups and total burpees. Ex: 45#, 83 Rx
CFM Upcoming Events
Saturday, December 14th at 6 pm: CFM Holiday Party!
Thursday, December 19th: CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. 4 Rounds [16min cap]
15 Burpees
25 Air Squats (Rx+ = 12/8kg 1-Arm KB Overhead)
35 Sit Ups
B. EMOM 12
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch
Post time for the WOD. Ex: 12:40 Rx
And coming tomorrow…
A. AMRAP 20
5 Power Cleans (135/95)
10 Toes to Bar
15 Wall Balls (20/14)
B. EMOM 8
Min 1 – Handstand Hold (facing wall)
Min 2 – Pigeon
