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All posts by Brianna Thomas

FRI 11.30.18

By | WOD | No Comments

Alex and Colleen


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- 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. Snatch Complex
Position 1 (High Hang) Power Snatch + Overhead Squat
4 x 2+2 (building in weight)

B. For Time [17min cap]
10-9-8-7-6-5-4-3-2-1
Ring Dips (Rx+ Muscle Up into Dips)
Alternating Pistols (reps are each leg)

Post heaviest snatch complex and time to complete WOD. Ex: 135#, 11:46 Rx

And coming Saturday...

Happy Birthday Dyer!
Grey Wolf [For Time]


40 Power Cleans (135/85)
40 Air Squats
40 Bench Press
40 Double Unders
40 Deadlifts
40 Burpees

Post Time to complete WOD. Ex: 21:15 Rx

Saturday Schedule

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

And coming Sunday...

TBA



Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

THURS 11.29.18

By | Bring a Friend Days, WOD | No Comments

All the smiles after a tough WOD with friends.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
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)

Bring-a-Friend Day
2 Rounds [30min Cap]

400m Run Relay
80 Alternating DB Snatches (50/35)
400m Run Relay
60 Box Jump Overs (24/20)
400m Run Relay
40 Toes to Bar

Post time to complete WOD. Ex: 24:36 Rx


And coming tomorrow...

A. Snatch Complex
Position 1 (High Hang) Power Snatch + Overhead Squat
4 x 2+2 (building in weight)

B. For Time
10-9-8-7-6-5-4-3-2-1
Ring Dips (Rx+ Muscle Up into Dips)
Alternating Pistols (reps are each leg)

Post heaviest snatch complex and time to complete WOD. Ex: 135#, 8:42 Rx

WED 11.28.29

By | WOD | No Comments

Who is excited about BAF and the Holiday Party?!


Today's schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
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- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Double Under Technique and Squat Mobility

B. 12 Min AMRAP
9 DB Thrusters (50's/35's)
35 Double Unders

L3 - (50/35)
L2 - (35/25)
L1 - (25/15)

Post rounds and reps completed during AMRAP. Ex: 8+29 Rx

And coming tomorrow...

Bring A Friend Day!

2 Rounds [30min Cap]

400m Run Relay
80 Alternating DB Snatches (50/35)
400m Run Relay
60 Box Jump Overs (24/20)
400m Run Relay
40 Toes to Bar

Post time to complete WOD. Ex: 24:36 Rx

TUES 11.27.18

By | WOD | No Comments

Carmen getting set to snatch.


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- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
67% of 1RM Front Squat (For Both Lifts)

B. AMRAP 8
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
12 Sit Ups (Rx+ GHDSU)

Post weight used for squats and rounds+reps completed during AMRAP. Ex: 185#, 7+12 Rx

And coming tomorrow...

A. Double Under Technique and Squat Mobility

B. 12 Min AMRAP
9 DB Thrusters (50's/35's)
35 Double Unders

L3 - (50/35)
L2 - (35/25)
L1 - (25/15)

Post rounds and reps completed during AMRAP. Ex: 8+29 Rx

MON 11.26.18

By | WOD | No Comments

Lauren gliding through kettlebell swings


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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Rope Climbs
4-4-4-4
(Work to hardest skill level each climb)

B. AMRAP 4
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
-rest 4 minutes-
AMRAP 4
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
-rest 4 minutes-
AMRAP 4
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Score is total reps for each AMRAP. Ex 55, 61, 63 Rx

And coming tomorrow...

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
67% of 1RM Front Squat (For Both Lifts)

B. AMRAP 8
4 Handstand Push Ups
8 Kettlebell Swings (70/53)
12 Sit Ups (Rx+ GHDSU)

Post weight used for squats and rounds+reps completed during WOD. Ex: 195#, 6+12 Rx

CFM Upcoming Events

Friday, December 14th: CFM Holiday Party! Come celebrate the holidays with your CFM family! This will be a potluck style party so make sure to bring your favorite holiday dish or drink. Don't forget to bust out those ugly holiday sweaters ;]

THURS 11.22.18 HAPPY THANKSGIVING!

By | Travel WODs, WOD | No Comments

After today, you can start your Christmas festivities.


Today's schedule

CLOSED! Enjoy your day with family, friends and food!

Travel WOD

Travel WOD
11 Rounds
6 Mountain Climbers (12 total steps)
5 Push Ups
6 Jump Squats
5 Reverse Lunges (each leg)

Post in the comments or on facebook time to complete WOD. Ex: 14:46 Rx


And coming tomorrow...

A. Travel WOD
10-9-8-7-6-5-4-3-2-1
Burpees
Air Squats
Cash Out:
Fast Eddie's Lucky 7's
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches (elbows touch knees, feet off the ground)
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4min


B.Open Gym WOD
Thanksgiving with the Girls

For Time
Angie's House
20 Pull Ups
20 Push Ups
20 Sit Ups
20 Air Squats
Helen's House
400m Run
21 Kettlebell Swings (53/35)
12 Pull Ups
Fran's House
15 Thrusters (95/65)
Nancy's House
400m Run
15 Overhead Squats (95/65)
Grace's House
20 Ground to Overhead (95/65)
Kelly's House
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Post or comment on facebook time to complete either WOD. Ex: 9:33 Rx, 25:43 Rx

WED 11.21.18

By | WOD | No Comments

Scorpion Stretch


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

5 Rounds
Each For Time

10 Kettlebell Swings (70/53)
20 Alternating DB Snatches (50/35)
50 Double Unders
20 DB Walking Lunges (50/35)
10 Kettlebell Swings (70/53)
2 min rest between each round

Post time to complete each round. Ex: 3:45, 3:47, 3:46, 3:48, 3:45 Rx

And coming tomorrow...

CLOSED! HAVE A HAPPY THANKSGIVING!