June 2021

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Tony’s Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)

At Home
Dumbbells (50’s/35’s)

Equipment Free
AMRAP 8
5/5 Single Leg Toe Touches
8 Star Jumps
3/3 Reverse Lunge Steps
4 Burpees
2 Inverted Burpees

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 L3

And coming tomorrow…

A. For Time [14min cap]
3 Rounds
15/12 Cal Row
15 Chest to Bar Pull Ups
15 Slamballs (30/20)

B. EMOM 12
Min 1: 8 Bench Press
Min 2: 8 Ring Support Hold Leg Raises
Min 3: Rest

At Home
A. For Time [14min cap]
3 Rounds
200m Run
15 DB Bent Row (50’s/35’s)
15 DB Snatch (50/35)

B. EMOM 12
Min 1: 8 Glute Bridge Floor Press
Min 2: 8 V-Ups
Min 3: Rest

Post time for the WOD. Ex: 10:10 Rx.

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

For Time [20min cap]
800m Run
80 Double Unders
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m Run
60 Double Unders
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m Run
40 Double Unders
15 Kettlebell Swings (70/53)
15 Handstand Push Ups

Post time for the WOD. Ex: 14:45 Rx.

And coming tomorrow…

A. Tony’s Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)

At Home
Dumbbells (50’s/35’s)

Equipment Free
AMRAP 8
5/5 Single Leg Toe Touches
8 Star Jumps
3/3 Reverse Lunge Steps
4 Burpees
2 Inverted Burpees

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 L3

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single

B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold (Rx+ GHD Sit Up Hold)
Min 3: Rest

At Home
A. Single Leg Deadlifts
6 sets of 3/3
Tempo 3131 and complete reps on both sides.
Increase weight if possible.

B. EMOM 12
Min 1: 8-12 Straight Leg Raises
Min 2: 30-40 second plank hold
Min 3: Rest

Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.

And coming tomorrow…

For Time [20min cap]
800m Run
80 Double Unders
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m Run
60 Double Unders
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m Run
40 Double Unders
15 Kettlebell Swings (70/53)
15 Handstand Push Ups

Post time for the WOD. Ex: 14:45 Rx.

CFM Upcoming Events

Thursday, June 24th 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!

Saturday, June 26th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. For Time [18min cap]
2 Rounds
50/40 Calorie Row
40 Wall balls (20/14)
30 Med Ball Sit ups (20/14)
20 Box Jump Overs (24/20)

B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 10 Rower Pike Ups
Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)

At Home
2 Rounds
500m Run
40 V-Ups
30 1-Arm Thrusters (50/35)
20 Burpees Over the DB

B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 10 Straight Leg Weighted Sit Ups
Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)

Post time for the WOD. Ex: 15:20 Rx

And coming tomorrow…

A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single

B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold (Rx+ GHD Sit Up Hold)
Min 3: Rest

At Home
A. Single Leg Deadlifts
6 sets of 3/3
Tempo 3131 and complete reps on both sides.
Increase weight if possible.

B. EMOM 12
Min 1: 8-12 Straight Leg Raises
Min 2: 30-40 second plank hold
Min 3: Rest

Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval

B. 4 Rounds For Quality
10 Rower Pike Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)

At Home
A. Run Intervals
600m – 400m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval

B. 4 Rounds For Quality
10 Weighted Straight Leg Sit Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)

Post cumulative time for row intervals (not including rest) and fewest reps of unbroken double unders.
Ex: 7:04, 88 Rx

And coming tomorrow…

A. 3 Rounds [15min cap]
9 Strict Handstand Push Ups
12 DB Deadlift (50’s/35’s)
15 DB Squat (50’s/35’s)

B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)

At Home
B. DB Clean Complex
DB Hang Power Clean + DB Power Clean + DB Lunge
4 x 3+2+2

Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#

Today’s schedule

6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Friendly Fran
3 Rounds [13min cap]
21 Thrusters (Less than 50% 1 RM or 115/85)
21 Chest to Bar Pull Ups (Less than 100% of max)
*Goal time sub 9 minutes

B. EMOM 12
Min 1: Pigeon Stretch R
Min 2: Pigeon Stretch L
Min 3: 30-45 sec L-sit Hang
Min 4: Scorpion Stretch R
Min 5: Scorpion Stretch L
Min 6: 30-45 sec Elbow Plank Hold

At Home
A. 3 Rounds [13min cap]
21 DB Thrusters (50’s/35’s)
21 DB Bent Row (50’s/35’s)

Post the load and time for the WOD. Ex: 8:42 at 115#

And coming tomorrow…

A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval

B. 4 Rounds For Quality
10 Rower Pike Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)

At Home
A. Run Intervals
600m – 400m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval

B. 4 Rounds For Quality
10 Weighted Straight Leg Sit Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)

Post cumulative time for row intervals (not including rest) and fewest reps of unbroken double unders.
Ex: 7:04, 88 Rx

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 2 Hang Power Snatch + 2 Overhead Squat

B. AMRAP 16
5 Power Cleans (65% 1RM)
10 Alternating Pistols
15/12 Cal Row

At Home
A. E3MOM 12
DB Snatch Complex (increase weight each round)
1 x 3 DB Hang Power Snatch + 2/2 Filly Overhead Squat

B. AMRAP 16
5 DB Power Clean (50’s/35’s)
10 Alternating Pistols
200m Run

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx

And coming tomorrow…

A. Friendly Fran
3 Rounds [13min cap]
21 Thrusters (Less than 50% 1 RM or 115/85)
21 Chest to Bar Pull Ups (Less than 100% of max)
*Goal time sub 9 minutes

B. EMOM 12
Min 1: Pigeon Stretch R
Min 2: Pigeon Stretch L
Min 3: 30-45 sec L-sit Hang
Min 4: Scorpion Stretch R
Min 5: Scorpion Stretch L
Min 6: 30-45 sec Elbow Plank Hold

At Home
A. 3 Rounds [13min cap]
21 DB Thrusters (50’s/35’s)
21 DB Bent Row (50’s/35’s)

Post the load and time for the WOD. Ex: 8:42 at 115#

CFM Upcoming Events

Thursday, June 24th 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!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Hailey
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. For Time [20min cap]
22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups

B. EMOM 10
Min 1: Toes to Bar or V-Ups
Min 2: Devil’s Press (50’s/35’s)

Post time for the WOD and fewest reps of toes to bar and devil’s press in the EMOM.
Ex: 12:45, 18, 4 Rx

And coming tomorrow…

A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 2 Hang Power Snatch + 2 Overhead Squat

B. AMRAP 16
5 Power Cleans (65% 1RM)
10 Alternating Pistols
15/12 Cal Row

At Home
A. E3MOM 12
DB Snatch Complex (increase weight each round)
1 x 3 DB Hang Power Snatch + 2/2 Filly Overhead Squat

B. AMRAP 16
5 DB Power Clean (50’s/35’s)
10 Alternating Pistols
200m Run

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx