Partner WOD

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

For Time [14min cap]
27 Back Squats (From the Ground)(115/85)
27 Medball Sit Ups (20/14)
50 Double Unders
21 Back Squats
21 Medball Sit Ups
50 Double Unders
15 Back Squats
15 Medball Sit Ups
50 Double Unders
9 Back Squats
9 Medball Sit Ups

Post time for the WOD. Ex 7:40 Rx.

And coming Saturday…

CFM RISE UP Team Competition

Saturday Schedule

8a: Doors Open
09:00: Event 1 – “Wingbeat”
10:40: Event 2 – “Elevate”
11:40: Event 3 – “Razor Beak”

And coming Sunday…

EMOM/AMRAP
EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 5 Parallette Push Ups (One Parallette per hand)
-3min Rest-
AMRAP 10
20 Bent Over DB Row (Alternating)
10 DB Box Step Overs (35/25’s)(24/20)

Post rounds and reps in AMRAP. Ex: 4+20 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 01.17.20 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Sumo Deadlift
8-8-8-8

B. For Time [15min cap]
15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25’s)
30-24-18
Pistols

Post load for deadlift and time for the WOD. Ex: 385#, 9:30 Rx.

And coming Saturday…

TBA

Saturday Schedule

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

And coming Sunday…

A. 5 Rounds
For Quality
5 Strict Press (65% 1RM)
40ft Handstand Walk

B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 01.10.20 Read More »

Today’s schedule

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

Workout of the Day (WOD)

Jump Start [21min cap]
For Time
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx

And coming Saturday…

Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

Post time to complete WOD. Ex: 18:24 Rx.

Saturday Schedule

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

And coming Sunday…

A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)

B. 9-15-21
Power Cleans (135/95)
Burpees Over the Bar

Post time for the WOD. Ex: 7:23 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 01.03.20 Read More »

Cary and Anne-Marie working out together before having their baby

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Back Squat
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 90%
3 reps at 80%
1 rep at 95%

B. AMRAP 11
75 Double Unders
30 Sit Ups
25 Air Squats
20 Push Ups

Post heaviest load for backs squat and rounds in AMRAP. Ex: 375#, 3+124 Rx

And coming Saturday…

Partner WOD [20min cap]
21-15-9
Power Clean (155/105) (Rx+ = 185/125)
Chest to Bar Pull Ups (Rx+ = Bar Muscle Ups)
Directly into…
21-15-9
Bar Facing Burpees
Pull Ups (Rx+ = Chest to bar Pull ups)

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 15:23 Rx+

Saturday Schedule

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

And coming Sunday…

A. Strict Press: In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
Cal Row
Sit-Ups
Lunges (R+L=1)
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 18:10 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Ariel Edwards
5,6p: Open Gym- Neal

FRI 12.27.19 Read More »

Today’s schedule

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

Workout of the Day (WOD)

For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

Intermediate = 95/65
Scaled = 75/55

Post time for the WOD. Ex: 9:20 Rx

And coming Saturday…

Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 200 Double unders
3 Rounds
10 Clean & Jerk (m = 95/135/155, w = 65/95/105)
15 KB swings (m = 16/20/24, w = 8/12/16kg)
20 box jumps (m = 20/24/30, w = 12/20/24)
15 Pullups
10 HSPU

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 18:23 L3

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

And coming Sunday…

A. Bench: In 15 minutes work up to a 3 rep max.

B. “Sunday Funday”
3 Rounds (Not For Time):
10 Bench Press (135/95)
20 Abmat Sit-Ups
10 Single Arm Dumbbell Bent Rows (50s/35s) (R+L=1)
20 GHD Hip Extensions

Post load for bench. Ex: 245#

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 12.20.19 Read More »

Today’s schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

“Macarena”
Teams of 4-5 Athletes
20 Minute AMRAP
12/8 Calorie Row
10 Kettlebell Swings (m = 16/24/32, w = 12/16/20)
50ft Walking Lunge

Once the first athlete clears the rower, the second athlete can start conga line style. Reps are individual totals.

Post total rounds of the team + repetitions. 50ft = 1 rep. Ex: 31 + 38 L3.

And coming tomorrow…

For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

Intermediate = 95/65
Scaled = 75/55

Post time for the WOD. Ex: 9:20 Rx

THUR 12.19.19 Read More »

CFM Upcoming Events

Saturday, December 14th at 6 pm: CFM Holiday Party!

Thursday, December 19th: 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

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

10 Rounds For Time
30 Double Unders
15 Wall Balls
5 Pull Ups (Rx+ = 3 Ring Muscle Ups)

For time, partitioned any way:
300 Double Unders
150 Wall Balls (20/14 to 10/9ft)
50 Pull ups (Rx+ = 30 Ring Muscle Ups)

Time cap: 25 minutes

Post time for the WOD or total reps completed. Ex: 14:20 Rx

And coming Saturday…

Partner WOD
AMRAP 18
16 DB Box Step Overs (50/35’s at 24/20)
8 Devil’s Press (50/35’s)
16/12 Calorie Row

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.

Post rounds for the AMRAP. Ex: 4+20 Rx

Saturday Schedule

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

And coming Sunday…

7 Rounds [12min cap]
9 Goblet Squats (53/35) (Rx+= 70/53)
7 Kettlebell Swings (53/35) (Rx+= 70/53)
5 Ring Dips

Post time for the WOD. Ex: 8:20 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 12.13.19 CFM Holiday Party Saturday! Read More »

CFM Upcoming Events

Saturday, December 14th at 6 pm: CFM Holiday Party!

Today’s schedule

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. EMOM 16
Min 1 – 4 Box Jumps (36/30″)
Min 2 – 3 Squat Snatch (70%)
Min 3 – Max Bar Facing Burpees
Min 4 – Rest

Post weight for pull ups and total burpees. Ex: 45#, 83 Rx

And coming Saturday…

In a 15 Minute Window
Complete:
120/90 Calorie Row
and
4 Rounds
25 Box Jump Overs (24/20)
20 Front Squats (135/95)
In Time Remaining…
Build to a Max Complex
Power Clean + Hang Squat Clean + Jerk

While one partner is rowing the other partner completes the rounds of box jump overs and front Squats. All rounds and reps are team totals. Partners may switch who is working on the row at anytime.

Post time for the WOD and weight for complex Ex: 7:45 Rx, 245#

Saturday Schedule

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

And coming Sunday…

A. Bench
3-3-3-3

B. 3 Rounds [18min cap]
10 Bench Press (70% 1RM)
300m Run*
15 Weighted Straight Leg Sit ups (45/25)
300m Run*

Rx+ = 400m Run

Post time for the WOD and bench weight. Example: 14:20 Rx @185#

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 12.06.19 Read More »

CFM Thanksgiving Schedule

Thursday: Closed
Friday: Closed
Saturday: Regular Schedule
Sunday: Regular Schedule

Workout of the Day (WOD)

CFM Closed

CFM Home WOD
5k Run

Post time for 5k. Ex: 25:25

And coming Saturday…

Partner WOD [27min cap]
3 Rounds
500m Row
180 Double Unders
16 Chest to Bar Pull Ups*
21 Burpee Box Jump Overs (24/20)

*Rx+=10 Bar Muscle Ups

Post time for the WOD Ex: 22:19 Rx+

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Stretch&Mobility- Michael

And coming Sunday…

Partner WOD [20min cap]
3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Over Burpees

All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way.

Post time for the WOD. Example: 16:48 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 11.29.19 CFM Closed Today. Happy Thanksgiving!! Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)

B. EMOM 8
Min 1/5 – L-Sit Hold
Min 2/6 – Handstand Hold
Min 3/4 – Pigeon
Min 7 – Straddle Stretch
Min 8 – Butterfly Stretch

Post time for the WOD. Ex: 8:10 Rx.

And coming Saturday…

A. Power Snatch + Overhead Squat
4 x (1 + 3)

B. 3 Rounds
In a 3 Minute Window
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (75% part A)
-Rest 3 minutes between rounds-

Post total reps of overhead squat and weight. Ex: 28, 115#

Saturday Schedule

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

And coming Sunday…

A. Strict Press
3 x 5

B. Partner WOD [20min cap]
50/40 Cal Row
25 Slam Balls (30/20)
40/32 Cal Row
25 Slam Balls (30/20)
30/24 Cal Row
25 Slam Balls (30/20)
20/15 Cal Row
25 Slam Balls (30/20)
15/12 Cal Row
25 Slam Balls (30/20)

All reps are individual totals. One partner working on the row while the other is doing slam balls and then switch. Each round the calories on the row decrease and the slam ball reps stay at 25 per person.

Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx