Search

Michael Aaron

Lizzie

Upcoming Events

Thursday, February 15th 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

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups

B. Front Squat
12 min to work to a Heavy 3 Rep from the rack

Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#

And coming Saturday…

Teams of 3
4 Sets
Complete each set for time within 9 minute window:
Sets 1 and 3
60 GHD Sit-Ups
30 Devil’s Press 1-Arm (35/25)
60/48 Cal Bike
Sets 2 and 4
60 Weighted Anchored Bowtie Sit-ups (35/25)
30 Devil’s Press 1-Arm (35/25)
60/48 Cal Row

All reps are team totals. 1 partner working at a time. Add 1 sec for each rep not completed within window.

Post time for each set. Ex: 6:50, 7:20, 7:15, 7:43 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

For Time [13min cap]
60 DB Overhead Lunges (50/35)
40 Hand Release Push Ups
20 Hang Power Snatches (95/65)
10 Wall Walks
5 Squat Clean (165/115)

Post time for WOD. Ex: 11:23 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael

FRI 01.19.24 Read More »

Coach Hailey

Upcoming Events

Thursday, January 18th 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

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

Partner WOD
AMRAP 8

40/30 Calorie Row [push up plank hold]
40 DB Hang Clean (50/35’s) [plate (45/35) overhead hold]
40 Partner Med Ball Synchro Sit Ups (20/14)
40/30 Calorie Row [push up plank hold]
40 DB Hang Clean (50/35’s) [plate (45/35) overhead hold]
40 DB Front Rack Lunges (50/35’s) [wall sit plate at chest (45/35) hold]

Rest 2 minutes. Repeat AMRAP and continue where you left off. All the reps are team totals. 1 partner working at a time while the other partner is in static hold except for synchronized sit ups. For Partner Med Ball Sit Ups both partners do a sit up at the same time. One does it with the ball while the other does it without. Partners alternate reps until they have done 40 (team total) with the ball.

Post rounds and reps completed. Ex: 1+122 Rx.

And coming tomorrow…

A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups

B. Front Squat
12 min to work to a Heavy 3 Rep from the rack

Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#.

THUR 01.18.24 Bring-A-Friend Day! Read More »

Isa

Upcoming Events

Thursday, January 18th 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

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

Workout of the Day (WOD)

A. Snatch Complex
12min to establish a Heavy complex
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. 5 Rounds For Max Reps
1:00 Shuttle Run (25ft-25ft)
0:20 Rest
0:40 DB Thrusters (50’s/35’s)
1:00 Rest

Post load for snatch and total reps of shuttle runs and thrusters. Ex: 170#, 138 Rx.

And coming tomorrow…

Partner WOD
AMRAP 8

40/30 Calorie Row [push up plank hold]
40 DB Hang Clean (50/35’s) [plate (45/35) overhead hold]
40 Partner Med Ball Synchro Sit Ups (20/14)
40/30 Calorie Row [push up plank hold]
40 DB Hang Clean (50/35’s) [plate (45/35) overhead hold]
40 DB Front Rack Lunges (50/35’s) [wall sit plate at chest (45/35) hold]

Rest 2 minutes. Repeat AMRAP and continue where you left off. All the reps are team totals. 1 partner working at a time while the other partner is in static hold except for synchronized sit ups. For Partner Med Ball Sit Ups both partners do a sit up at the same time. One does it with the ball while the other does it without. Partners alternate reps until they have done 40 (team total) with the ball.

Post rounds and reps completed. Ex: 1+122 Rx.

WED 01.17.24 Read More »

Alex W

Upcoming Events

Thursday, January 18th 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

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

Workout of the Day (WOD)

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every 5 minutes for 4 sets
Complete the following for time:
15 Goblet Squats (53/35)
25 Toes to Bar
15 Kettlebell Swings
60 Double Unders

Post time for the fastest and slowest rounds. Ex: 3:49, 4:21 Rx.

And coming tomorrow…

A. Snatch Complex
12min to establish a Heavy complex
High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch

B. 5 Rounds For Max Reps
1:00 Shuttle Run (25ft-25ft)
0:20 Rest
0:40 DB Thrusters (50’s/35’s)
1:00 Rest

Post load for snatch and total reps of shuttle runs and thrusters. Ex: 170#, 138 Rx.

TUES 01.16.24 Read More »

Aaron

Upcoming Events

Thursday, January 18th 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

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

Workout of the Day (WOD)

A. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap]
Alternating Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

Post load for complex and time for the WOD. Ex: 165#, 10:48 Rx.

And coming tomorrow…

A. Strict Handstand Pushups
4 sets of 5 reps
Rest 3 minutes between sets

B. Every 5 minutes for 4 sets
Complete the following for time:
15 Goblet Squats (53/35)
25 Toes to Bar
15 Kettlebell Swings
60 Double Unders

Post time for the fastest and slowest rounds. Ex: 3:49, 4:21 Rx.

MON 01.15.24 Read More »

Lizzie

Upcoming Events

Thursday, January 18th 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

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders

Post time for the WOD. Ex 14:40 Rx.

And coming Saturday…

Partner WOD
2 Rounds [40min cap]

20 Wall Walks
30 DB Ground to Overhead (50/35’s)
40 Burpees Over Erg
50/40 Calorie Row
60 Toes to Bar
70 Alt DB Snatches (50/35)

All the reps are team totals. 1 partner working at at time.

Post time for the WOD. Ex: 34:30 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 10 Parallette Push Ups (One Parallette per hand)

B. AMRAP 10
10 Double Russian KB Swing (53’s/35’s)
10 DB Box Step Overs (50’s/35’s)(24/20)

Post rounds and reps in AMRAP. Ex: 5+12 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael

FRI 01.12.24 Read More »

#tbt Coach Hailey barbell complex max in 2019 CFM Rise Up competition

Upcoming Events

Thursday, January 18th 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

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. E2M 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number (or lower) and stay there through the end of the E2M.

B. 3 Sets For Quality
Every 3 minutes complete a round. Rest reminder of the time.
8-12 DB Bench Press (50/35’s)
8-12 DB Bent Row (50/35’s)
8-12 Rower Pike Ups

For part A. score is the highest number of rounds completed successfully plus the reps in the final partial round.
Ex: 7+30 Rx

And coming tomorrow…

10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders

Post time for the WOD. Ex 14:40 Rx.

THUR 01.11.24 Read More »

Coach Jeannette

Upcoming Events

Thursday, January 18th 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

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

Workout of the Day (WOD)

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

And coming tomorrow…

A. E2M 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number (or lower) and stay there through the end of the E2M.

B. 3 Sets For Quality
Every 3 minutes complete a round. Rest reminder of the time.
8-12 DB Bench Press (50/35’s)
8-12 DB Bent Row (50/35’s)
8-12 Rower Pike Ups

For part A. score is the highest number of rounds completed successfully plus the reps in the final partial round.
Ex: 7+30 Rx

WED 01.10.24 Read More »

Coach Kevin

Upcoming Events

Thursday, January 18th 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

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

Workout of the Day (WOD)

A. Hang Power Snatch:
In 15 minutes work up to a heavy triple.

B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

And coming tomorrow…

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

TUES 01.09.24 Read More »

Kathy

Upcoming Events

Thursday, January 18th 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

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

Workout of the Day (WOD)

A. Thruster (From Ground)
5-4-3-2

B. Every 2 minutes for 18 minutes
7 Power Clean (135/95)
7 Bar Facing Burpees

Each round add 1 rep to each movement. If you are unable to finish the total reps, go back to 7 and stay at 7 (or lower) through the end of the workout.

Score is highest number of rounds completed successfully plus the reps in the final partial round.

Post load for thruster and reps and rounds. Ex: 195#, 8+28 Rx.

And coming tomorrow…

A. Hang Power Snatch:
In 15 minutes work up to a heavy triple.

B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

MON 01.08.24 Read More »

Scroll to Top