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Category Archives: Events

MON 09.24.18

By | Events, Lurong Championship Challenge, WOD | No Comments

We're jumpin' straight into this week.


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.Jump Around
AMRAP 20

12 Deadlifts (155/105)
30 Lateral Bar Hops
9 Hang Power Cleans
30 Jump Double Taps
6 Shoulder to Overhead
30 In and Out Hops

Post rounds and reps completed during WOD. Ex 5+42 Rx

And coming tomorrow...

A. Lurong WOD 2
AMRAP 5

7 Front Squats (115/85)
7 Toes to Bar

B. Strict Press
6-6-6-6-6
Heavier than last week

Post rounds, reps, and level for WOD and heaviest strict press. Ex 4+5 Rx

CFM Upcoming Events

Tuesday, September 25th at 11a: Shoulder Mobility with Dr. Fraiser!
Wednesday, September 26th at 6:30p: Thoracic Spine health and Mobility with the guys of Any Spine Chiropractic
Friday, September 28th at 8:00: CFM Fam Bam dinner at Marlows Tavern

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

FRI 08.17.18

By | Events, WOD, Yoga | No Comments

Nancy and Rodrigo gettin' work done on the rower.


CFM Upcoming Events

Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!

Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

#31Heroes


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
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. Lead Foot
AMRAP 4

27/21 Cal Row
27 Burpees
27 Chest to Bar Pull Ups
- 4 min rest -
AMRAP 4
21/15 Cal Row
21 Burpees
21 Toes to Bar
- 4 min rest -
AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups

Post reps for each AMRAP. Ex: 89, 84, 90 Rx

And coming Saturday...

A. Hang Power Clean & Jerk
3-3-3-3

B. Partner DT
10 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
Athlete 1 will complete one full round before athlete 2 begins their full round.
Each partner completes 5 rounds
Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 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- Monica Miller

Sunday Schedule

8:30a: Strongman Workshop- Neal
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 08.10.18 31Heroes at CFM on Saturday!!

By | Events, Partner WOD, WOD | No Comments

31 Heroes is tomorrow!


CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am and go through 12pm with CFM party catered by Marlow's Tavern to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

Carey working for that Marlow's Tavern grub!


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. 3 Rounds
1min at each station (:40 work :20 rest)
DB Burpees (50/35's)
Double Unders
Single Arm DB Hang Power Snatch (50/35)
Wall Walks
-2 min rest between each round-

Post totals for each movement. Ex: 25, 198, 38, 12 Rx

And coming Saturday...

31 HEROES
Teams of 2
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
One partner working inside. Continuous 400m run with sandbag (45/25). Switch upon return from run.

Post rounds, reps and thruster load Ex: 155, 8+13 Rx

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

For complete details on the WOD this Saturday view our 31Heroes Participant Guide:
http://bit.ly/31HeroesCFMGuide2018

Saturday Schedule For 31Heroes!


08:45: Heat 1
09:30: Heat 2
10:15: Heat 3
11:00: Heat 4
12:00: 31Heroes Raffle and Social

Sunday Schedule


10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

TUES 08.07.18

By | Events, WOD | No Comments

T-Minus 5 days till 31 Heroes! Look at Kevin B. climb that rope!


Today's schedule

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

Workout of the Day (WOD)

A. Snatch
1-1-1-1-1

B. Fingers & Toes
5-4-3-2
Squat Snatch (M= 95,115,135,155/ W=65,75,85,95)
12 Toes to Bar every round


Post load for heavy single and time for WOD. Ex. 215#, 9:23 Rx

And coming tomorrow...

A. Partner WOD
6 Rounds


10 Deadlifts (185/125)
10 Push Ups
1 min Rest
6 Rounds
10 Thrusters (95/65)
10 Pull Ups
1 min Rest
6 Rounds
10 Box Jumps (24/20)
10 Burpees
Partners alternate rounds

Post time for the WOD. Ex: 9:45 Rx.

CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8am through 12pm. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

FRI 08.03.18

By | Events, Partner WOD, WOD, Yoga | No Comments

Alex practices her J-hook for rope climbs


CFM Upcoming Events

Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!

Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

#31Heroes


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
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. For Time [15 min cap]
20 Shoulder to Overhead (115/75)
1 Rope Climb
15 Shoulder to Overhead
2 Rope Climbs
10 Shoulder to Overhead
3 Rope Climbs
10 Shoulder to Overhead
4 Rope Climbs
5 Shoulder to Overhead
5 Rope Climbs

B. 3 Rounds Not for time
10 Dual KB Box Step Up (5/5)
30 Russian Twists (DB/KB/Plate/slam ball)
*work to a moderate to heavy weight for each movement

Post time for the WOD. Ex: 9:10 Rx

And coming Saturday...

Partner WOD
Squat Clean Accumulate:
M/M Pair: 3,000lbs
M/F Pair: 2,500lbs
F/F Pair: 2,000lbs
[10min Cap] Directly Into
40-30-20-10
Single Arm DB Hang Clean and Jerk (50/35)
Burpees
*100m Run together after each Round*

Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 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- Monica Miller

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Michael
11a: Weightlifting- Anthony
12:15p: Handstand Mobility and Workshop- Lana Wilson
5,6p: Open Gym- Travis

MON 07.30.18

By | Events, WOD | No Comments

Mahdi hanging out at the bottom of the snatch.


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. Snatch Complex
Hang Power Snatch + Hang Snatch + Overhead Squat
5 x 2+1+2

B. 3 Rounds for time
40 Air Squats
30 DB Snatches (50/35)
20 Handstand Push Ups

Post load for Snatch Complex and time for WOD.  Ex. 145#,  12:17 Rx

And coming tomorrow...

A. AMRAP Mashup (30 min running clock)

10 min AMRAP

8 Deadlift (135/95)
6 Hang Squat Cleans
4 Thrusters
10 min AMRAP
8 Deadlift (115/75)
6 Hang Squat Cleans
4 Thrusters
10 min AMRAP
8 Deadlifts (95/65)
6 Hang Squat Cleans
4 Thrusters
*Every 5 minutes including 0, run 200m*

Post rounds and reps for each AMRAP. Ex. 4+3, 4+12, 5+2 Rx

CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes