Partner WOD

CFM Upcoming Events

Thursday, January 20th 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, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!

Today’s schedule

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

Workout of the Day (WOD)

A. Pre-workout:
On a 10:00 clock:
Build up to a 5-rep overhead squat (from the ground)

B. AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Score load for 5 rep overhead squat and rounds for AMRAP.
Ex: 240, 8+34 Rx

And coming Saturday…

Partner 2021 CrossFit Games Event 10
For time: [32min cap]
30 synchronized toes-to-bars
1.5-mile run together
15 synchronized toes-to-bars
15 toes-to-bar
1.5-mile run
30 toes-to-bar
– All distances and reps team totals
– Partners alternate work rest when not synchronized

Post time for the WOD. Ex: 24:49 Rx

Saturday Schedule

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

And coming Sunday…

A. 10 rounds of:
1:00 calorie row
– Rest :15
:30 shoulder press (95/65 lb)
– Rest :15

B. Post-workout:
EMOM 5:
1-5 muscle-ups

Score total number of presses, total calories, and total muscle-ups. Ex: 54, 168, 16 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 01.14.22 Read More »

CFM Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

A. For load:
Push press
7 sets x 3 reps

B. 5 sets:
:30 hand release push-ups
– :15 rest
:30 ring support hold
– :15 rest

Post load for push press and reps of push ups. Ex: 220#, 64 Rx

And coming Saturday…

A. Partner WOD
For time: [20min cap]
30 synchronized sit-ups
45 box jumps overs (24/20) while partner holds parallette L-sit*
30 synchronized lunges
70 sit-ups
30 burpee box jump overs (24/20) while partner holds handstand
70 lunges
– Partners alternate work and rest as needed.
– Partner in static hold during box jump movements.
– All the reps are team totals
*Rx+ floor L-sit

B. 5 Sets:
:30 max chest-to-bar pull-ups
– rest :30

Post time for the WOD and total chest-to-bar pull-ups. Ex: 16:32 Rx, 54

Saturday Schedule

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

And coming Sunday…

A. 5 rounds for time of: [13min cap]
20 wall-ball shots (20/14 lb)(10/9 ft)
10 deadlifts (225/155 lb)

B. Post-workout:
Build up to a heavy 2-rep double overhand deadlift

Post time for the WOD and load for deadlift. Ex: 10:08 Rx, 440#

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 01.07.22 Read More »

CFM Upcoming Events

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

New Year’s Weekend Schedule

Friday: regular morning, noon. Evening classes canceled.
Saturday: 11:30 am Group Class, 12:30 pm Yoga, 1:30 pm Brunch
Sunday: 9:45 am Weightlifting, 11:00 am Group Class, 12 pm Yoga
Monday: Regular Schedule

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick

Workout of the Day (WOD)

Open 13.1
AMRAP 17:
40 burpees
30 snatches (75/45 lb)
30 burpees
30 snatches (135/75 lb)
20 burpees
30 snatches (165/100 lb)
10 burpees
Max snatches (210/120 lb)

Post total reps for AMRAP. Ex: 173 Rx

And coming Saturday…

Team WOD
“Brunch Hustle”
3 Rounds [22min cap]
12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+ w/ 25/15#)
100 m Kettlebell Farmer’s Carry (53/35’s)

Post time for the WOD. Ex 16:10 Rx+

Saturday Schedule

11:30a: All Levels CrossFit- Michael
12:30p: Yoga- Maya Nenova
1:30p: Brunch

And coming Sunday…

A. Pre-Workout:
EMOM 6:
Minute 1 | 3 wall squats
Minute 2 | :30 triple-under or double-under practice

B. Open 20.2
AMRAP 20:
4 DB thrusters (50/35 lb)
6 toes-to-bars
24 double-unders

Post rounds and reps for AMRAP. Ex: 18+12 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 12.31.21 Happy New Year! Read More »

CFM Upcoming Events

Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!

At Home Workout of the Day (WOD)

Warm-Up
1 set:
30 jumping jacks
10 toe touch + jump
30 skier jacks
10 alternating Cossack squats
30 lateral hops over line
10 leg swings (across body) / leg
30 forward-facing hops over line
10 leg swings (forward & backward) / leg”

A. 2 sets:
15 DB rows / arm (heavy)
Max superman hold
– If needed, substitute a backpack for the DBs

B. 10 x 1:00 rounds:
60-yard shuttle sprints (5 yards, 10 yards, 15 yards)
10 DB deadlifts (or Backpack or 10 Alt Airplanes)
Max jumping lunges
– Rest 2:00

Post total lunges completed from 10 rounds. Ex 145 Rx (50# DBs)

And coming Saturday… CFM Closed. Try the At Home WOD!

12 Days of CrossFit Bodyweight
12 rounds for time: [25-30min goal]
1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
– In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post the time to complete the WOD. Ex: 26:10 Rx

And coming Sunday…

A. EMOM 6:
Minute 1 | :15-:30 hollow hold
Minute 2 | :30 handstand walk

B. Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Ex: 124, 105, 510 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam

FRI 12.24.21 Merry Christmas and Happy Holidays!! Read More »

CFM Upcoming Events

Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night at 8:30 pm and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a friend!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Brianna
5:00p: All Levels CrossFit- Brianna
6:00p: All Levels CrossFit- Brianna
6:00p: Zoom CrossFit– Brianna
8:30p: CFM Movie Premiere for Spider-Man: No Way Home

Workout of the Day (WOD)

A. 5 Sets For Load:
3 Back Squats

B. 5 Sets For Quality:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm

Post load for back squat. Ex: 345#

And coming Saturday…

A. On an 8:00 Clock:
Build to a heavy 1-rep power clean with your partner.

B. Partner WOD
AMRAP 21:
30/21 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)
– Alternate work and rest with a partner.
– All reps are team totals. One partner working at a time.

Post load for power clean and rounds for AMRAP. Ex: 255#, 5+38 Rx.

Saturday Schedule

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

And coming Sunday…

A. 5 Sets, Each For Time:
150/125m Row, Ski or Bike (2x distance)
– Rest 1:00 between efforts

B. For Load:
Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1

Post fastest and slowest split times. Post load for pull-up and dip.
Ex: :32, :36, 92#, 60#

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 12.17.21 CFM Movie Premiere For Spider-Man Tonight! Read More »

Andrew, Mike, and Scott #teamofthree #partnerwod #dreamteam

CFM Upcoming Events

Thursday, December 16th 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!

Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a 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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. On a 6:00 Clock:
2:00 Max Double Unders, Speed Step, or Singles
then…
4:00 Max Handstand Walk Distance, Wall Walks, or Push Ups

B. Partner WOD
5 Rounds For Time: [15min cap]
100 Double Unders
100-ft Single-Arm Overhead Walking Lunge (50/35#)*
– Partners alternate work and rest as needed.

*Rx+ 50-ft Synchronized Mixed Carry DB Overhead/KB Front Rack (53/35)

Score total double unders and total distance walked. Post time for the WOD.
Ex: 210, 205 ft, 12:40 Rx

And coming tomorrow…

A. 5 Sets For Load:
3 Back Squats

B. 5 Sets For Quality:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm

Post load for back squat. Ex: 345#

THUR 12.16.21 Bring-A-Friend Day!! Read More »

CFM Upcoming Events

Saturday, December 11th CFM Holiday Party 6-10 pm! Food catered by Willey Good BBQ and beverages provided by CFM. Looking forward to ringing in the holidays with our favorite exercisers!

Coach Hailey at the Holiday Party Photo Booth!

Today’s schedule

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

Workout of the Day (WOD)

A. On a 10:00 Clock For Load:
Build to a heavy 3-position power clean

B. For Time: [15min cap]
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips

Post load for clean and time for the WOD. Ex: 215, 11:49 Rx

And coming Saturday…

A. On a 3:00 Clock:
1:00 Max Burpees to Target
Then,
2:00 Max Single-Leg Squats

Partner WOD
AMRAP 20:
400m Relay
10 Candlesticks
10 Ball Slams (20/15#) (Rx+ 30/20#)
10 Burpees
10 DB Box Step Overs (35/25’s at 24/20) (Rx+50/35’s)
– Partners alternate work and rest as needed.

Post total burpees and single leg squats and rounds in the AMRAP.
Ex: 28, 48, 4+43 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Maya Nenova
6-10p: CFM HOLIDAY PARTY

And coming Sunday…

A. Half Chelsea
EMOM 15:
10 Pull-ups
15 Push-ups
20 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes.

B. 5 Sets:
10 DB Bent Over Rows
10 DB Strict Presses
15 GHD Hip Extensions

Post rounds completed on the EMOM and total rounds for the AMAP. Ex: 9+36, 12+18 Rx.

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 12.10.21 CFM Holiday Party Saturday! Read More »

Ready for the CFM Holiday Party on Saturday!

CFM Upcoming Events

Saturday, December 11th Save the date! CFM Holiday Party 6-10 pm!

Today’s schedule

Workout of the Day (WOD)

A. 3 Sets:
Max Strict Pull-ups
– Rest 1:00 between sets.

B. Partner Long Jackie
For Time: [20min cap]
1000/800m Row
25 Thrusters (75/55#) (Rx+ 95/65#)
25 Pull-ups (Rx+ Kipping C2B)
750/600m Row
20 Thrusters
20 Pull-ups
500/400m Row
15 Thrusters
15 Pull-ups
– One partner rows while the other completes the thrusters and pull ups
– All the reps and distances are individual totals

Post total number of pull ups and time for the WOD. Ex: 42, 17:30 Rx

And coming tomorrow…

A. On a 10:00 Clock For Load:
Build to a heavy 3-position power clean

B. For Time: [15min cap]
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips

Post load for clean and time for the WOD. Ex: 215, 11:49 Rx

THUR 12.09.21 Read More »

CFM Upcoming Events

Friday, December 3rd Pop-up Bring-A-Friend Day all classes! Invite someone to join you on Friday. Send us their full name, contact email and the time you will be attending to reserve their spot in advance.

Friday, Dec 3rd WOD and Wine Ladies Only Workout followed by Wine Tasting 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Brianna
5:00p: All Levels CrossFit- Brianna
6-8p: WOD & WINE LADIES ONLY- Brianna

Workout of the Day (WOD)

A. EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang

B. 6 Rounds For Time: [18min cap]
21/15 Calorie Row (Rx+ 28/21 Cal Bike)
21 Box Jumps (24/20″)
21 Sit-ups (Rx+ GHD Sit-ups)
– Alternate full rounds with a partner.

Score highest height for box jumps and shortest time for L-Hold Hang. Score time for the WOD.
Ex: 42″, :20, 15:10 Rx

And coming Saturday…

A. Build to a heavy complex
Hang Power Clean + 2-Rep Front Rack Lunge

B. 3 Rounds For Time: [15min cap]
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (175/125#)

Post load for complex and time for the WOD.
Ex: 235, 12:40 Rx

Saturday Schedule

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

And coming Sunday…

A. On a 6:00 Clock:
2:00 Max Double Unders
then…
4:00 Max Distance Handstand Walk

B. AMRAP 20:
5 Burpees to 6″ Target
1 Rope Climb (15-ft.)
30 Double Unders
– Alternate full rounds with a partner.

Score total double unders and total distance walked. Post rounds for the AMRAP.
Ex: 204, 185 ft, 15+3 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 12.03.21 Pop-Up Bring-A-Friend Day! Read More »

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon, evening only 3:30 pm Weightlifting, 4 pm open gym, 5 pm group class
Thursday: At Home Turkey Trot WOD! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday: Regular schedule
Sunday: Regular schedule
Monday: Regular schedule