Partner WOD

Today’s schedule

6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
CFM WZA FNL Heats
Doors open at 4:00 in the afternoon.
Heat 1: 5:30
Heat 2: 5:55
Heat 3: 6:20
Heat 4: 6:45
Heat 5: 7:10

Workout of the Day (WOD)

WZA OC 56
On a 15:00 Minute Clock

WORKOUT 5
For time, 21-15-9:
Barbell Thrusters (95, 65lb)
Calorie Row
Burpee Over Rower

*If not completed within 12 minutes, continue to workout 6

WORKOUT 6
With remaining time of 15:00
1RM Clean and Jerk

Scaled Weights
Barbell Thrusters (65, 45lb)

Post time for Workout 5 and load for C&J. Ex: 7:32, 280# Rx.

And coming Saturday…

Partner WOD
For Time [30min Cap]
2000/1600m Row (500/400m relay)
4 Rounds (alternate full round)
8 Burpee Pull Ups
6 Hang Power Snatches (95/65)
4 Overhead Squats
Directly into…
1200m Run (200m relay)
6 Rounds (alternate full round)
4 Power Cleans (135/95)
6 Shoulder to Overhead
8 Toes to Bar

All rounds are team totals. One partner working at a time. Athletes must alternate full rounds.

Post time for the WOD. Ex: 24:20 Rx.

Saturday Schedule

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

And coming Sunday…

Team WOD (2-7) [28min cap]
Open: 50/40 Cal Bike
5 Rounds
50ft walking lunge
50ft leopard crawl
15 Slam balls
Close: 50/40 Cal Ski

All of the rounds and reps are individual totals. The time is for all members of the team to finish. You may complete the work in any order but only one team member may be on the bike or ski at a time and athletes must complete the bike before starting the ski.

3,2,1…go 1 team member will start on the Bike and the rest on the 5 rounds. As soon as 1st team member finishes the bike they will go on to the rounds and one of their teammates will continue on the bike (they will return the rounds once finished with the bike and pick up where they left off). This pattern will continue until all team members have finished the bike. Once a team member has finished the bike they may begin on the rounds or ski. Teammates will finish their ski in rotation once one teammate finishes but only after they have completed their bike.

Post time for all team members to complete the work. Ex: 19:20

Sunday Schedule

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

FRI 09.06.19 Wodapalooza Friday Night Lights Tonight! Read More »

Today’s schedule

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

Workout of the Day (WOD)

WZA OC 3
DT Ladder
Every 4 minutes, complete 3 rounds of DT:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95/65
Round 2 – 135/95
Round 3 – 155/105
Round 4 – 185/130
Round 5 – 205/145 (AMRAP with remaining time)

Scaled Weights
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP with remaining time)

Post total reps in AMRAP. Ex: 307 Rx

And coming Saturday…

Partner WOD
AMRAP 12
400m Relay Run (200m each)
20 Hang Power Cleans (115/75)
[add 20/10 pounds each round]
-3min rest-
For Time [20min cap]
4000m Row
E2MOM (including 0)
6 Devil’s Press (35/25’s) (Rx+ 50/35’s)

[35min total time]

Post rounds for AMRAP and time for the WOD. 200m = 1 rep. Ex: 4+18, 17:20 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…

WZA OC 4
For Time – 20:00 Minute Time Cap

150 Wallballs (20,14lb) (10ft, 9ft)
75 Toes-to-bar

Perform in any order, until completion of total work.
Can be broken down or performed in any order

Post time for the WOD. Ex: 8:04 Rx

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Stretch&Mobility- Michael
5,6p: Open Gym- Neal

FRI 08.30.19 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- Michael
3:30p: Open Gym- Neal
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Damon

Workout of the Day (WOD)

Bring-A-Friend Day
Partner WOD
5 Rounds [10min cap]
20 Single DB Hang Clean & Jerk (50/35)
20 Pull Ups (Rx+ 30)
-at 10min-
4 Rounds [10min cap]
200m Relay (partner 1 goes then parter 2 = 1 round)
-at 20min-
42-30-18 [10min cap]
Deadlifts (185/125)(Rx+225/175)
Burpees Over the Bar
Partner Med Ball Sit Ups (20/14)

All reps team totals. One partner working at a time. Partner may partition the rounds and reps any way except for the run which they must alternate runs.

Post time for each WOD or reps completed.
Ex 8:40, 7:25, 78 Rx

And coming tomorrow…

WZA OC 1
AMRAP 9
3-6-9-12-15-18-21…
Hang Power Snatch (75/55)
Overhead Squat
30 Double Unders (each round)

Post total reps in AMRAP. Ex: 260 Rx

CFM Upcoming Events

Thursday, August 22nd 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!

THUR 08.22.19 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. E2MOM 8
(4 Rounds)
20 Sit Ups (Rx+ GHDSU)
2 Snatches (80-85% of 1RM)
Rest the reminder of the 2 minutes if finished early

B. 3 Rounds [14min cap]
200m Run
300m Row
10 Toes to Bar
10 Alternating DB Snatches (50/35) (Rx+ 70/50)

Post load on snatch, and time to complete WOD Ex: 190#, 11:10

Heidi completing box jumps during 31Heroes

And coming Saturday…

“31Heroes”
AMRAP in 31 minutes of:
8 Thrusters (155/105)
6 Rope Climbs (15′)
11 Box Jumps (30″/24″)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (50/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 8+8 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.

SCALED OPTIONS

L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

400m Sandbag Carry (50/25)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

400m Medball Carry (20/14)

Additional Scaling Options
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1.
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster.
Box Jump height can be scaled in all divisions. 24”, 20”, 16”, 12”.
Box Jumps will be step downs only. No rebounding permitted.
400m Sandbag or Plate Carry: Scale to Medball 20/14# or Plate 15/10#.

Saturday Schedule For 31Heroes!

07:30: Doors Open
08:31: Heat 1
09:15: Heat 2
09:48: Team Photo and food catered by Marlow’s Tavern served!
10:00: Heat 3
10:45: Heat 4
11:45: 31Heroes Raffle and Social

And coming Sunday…

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
Partner Plank Hold (middle, Left Side, or Right Side)
*While partner 1 is rowing; partner 2 is planking, then partners switch until both row and plank 4 times each.*

Score is the slowest Row by each partner

Sunday Schedule

9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

CFM Upcoming Events

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

FRI 08.09.19 31Heroes WOD at CFM on Saturday!! Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Snatch
15min to work to 1RM Snatch
(Power or Squat)

B. 8 Rounds [15min cap]
100m Run
8 Overhead Squats (115/75)

Post load for snatch and time for the WOD. 220#, 11:20 Rx

And coming Saturday…

“Get to tha Choppa!”
Partner WOD
2 Rounds [26min cap]
100 Double Unders
15 Burpee Box Jump Overs (30/24)
200m Farmers Carry (32/24’s)
15 Thrusters (155/105)
100m Sled Push (180/135)
10 Power Snatch (155/105)
3min rest between rounds

One person working at a at a time.

Post time to complete WOD including rest. Ex: 18:50 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…

TBA

Sunday Schedule

8:00a: Aerobic Capacity at the Track
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

CFM Upcoming Events

Saturday, August 3rd CFM Pool Party at Nancy and Noel’s!!

FRI 07.26.19 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- Carrie
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony

Workout of the Day (WOD)

Partner WOD
Chippy Chipperooski
AMRAP 20
90 Kettlebell Sumo Deadlift High Pulls (70/53)
80 Calorie Row
70 Hand Release Push Ups
600m Run (Together)
50 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps]
40 Calorie Row
30 Hand Release Push Ups
200m Run (Together)
[20 Straight Leg Sit Ups after EACH movement]

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

Post rounds and reps for the AMRAP (10m = 1 rep). 1+49 Rx

And coming tomorrow…

A. Snatch
15min to work to 1RM Snatch
(Power or Squat)

B. 8 Rounds [15min cap]
100m Run
8 Overhead Squats (115/75)

Post load for snatch and time for the WOD. 220#, 11:20 Rx

CFM Upcoming Events

Saturday, August 3rd CFM Pool Party at Nancy and Noel’s!!

THUR 07.25.19 Bring-A-Friend Day! Read More »

Getting fit and strong together! #saturdaypartnerwods #dreamteam

Today’s schedule

6a: All Levels CrossFit- Carrie
7a: All Levels CrossFit- Carrie
8a: Open Gym- Carrie
12n: All Levels CrossFit- Carrie
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony

Workout of the Day (WOD)

A. Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

B. For Time
18-15-12-9-6-3
Hang Power Cleans (115/75)
Shoulder to Overhead
Toes to Bar

Post load for clean complex and time for the WOD. Ex: 245#, 11:10 Rx

And coming Saturday…

“Mike Tyson’s Punch Out”
Round 1
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
200m Run + Max Double Unders
-1min rest-
Round 2
Wall Balls
Box Jumps
Pull Ups (Rx+ Chest to Bar Pull Ups)
Max Calorie Row
-1min rest-
Round 3
Wall Balls
Box Jumps
Burpees
Max Calorie Bike
-1min rest-
Round 4
Wall Balls
Box Jumps
DB Push Press (50/35’s)(Rx+ Handstand Push Ups)
Max Calorie Ski

[Performed Fight Gone Bad Style]
1 minute at each station; complete all stations.
Score is total reps per Round (4 numbers). Ex: 101, 111, 100, 90 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. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=2)
-2 min rest-
Kettlebell Deadlifts (53/35’s)
-2 min rest-
V-Ups
[22min total time]

B. Banded Hip Stretches

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 18, 12, 9 Rx.

Sunday Schedule

8:00a: Aerobic Capacity at the Track
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
2p: Striking- Damon
5,6p: Open Gym- Neal

CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, July 21st:CFM Striking Course Begins! That Sunday we have our striking foundations course to help get everyone up to speed on proper / safe technique for incorporating striking into our CrossFit workouts. Then each Sunday through August and September we’ll have our striking workshop. Sign up online to join the CFM Knuckle Up Club!

Join us for 31Heroes! Thank you for your support of our heroes that serve and our heroes who have sacrificed.

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

FRI 07.19.19 Read More »

CFMerica. Have a happy 4th of July weekend!

Carmen

Today’s schedule

8a: Open Gym- Brianna
9a: All Levels CrossFit- Carrie
10a: All Levels CrossFit- Carrie
11a: All Levels CrossFit- Carrie
12:15p: Get Flexual- Michael

Workout of the Day (WOD)

For Time
20 Shoulder Taps (Rx+ 25′ Handstand Walk)
25 Push Press (95/65)(Rx+115/75)
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
20 Shoulder Taps

Post time for WOD. Ex: 13:10 Rx.

And coming Saturday…

ANT-MAN & SPIDER-MAN PARTNER WOD
Teams of 2
5 Rounds [28 min cap]
10 Deadlift (155/105)
10 Power Clean (155/105)
10 Front Squat (155/105)
10 Tandem Burpees

After each round partners will work together to complete each of the following:
Round 1: 40m Sled Pull (180/135)
Round 2: 20m Tire Shoulder Carry (180/90)
Round 3: 40m Foot Hand crawl (each person)
Round 4: 20m Deadlift + Barbell Carry (315/225)
Round 5: 40m Sled Push (180/135)

One partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [28 minute time cap].

Post time to complete WOD. Ex: 19:34 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Jeannette
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller
4:00p: CFM SPIDER-MAN Movie Premiere at Midtown Art Cinema!!

Sunday Schedule

8a: Aerobic Capacity- Michael
10a: Weightlifting- Anthony
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Saturday, July 6th:SPIDER-MAN & ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 “Ant & Spider” feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

Saturday, July 6th:SPIDER-MAN Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB group!

ANT-MAN Partner WOD on Saturday, July 7th!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

FRI 07.05.19 ANT-MAN & SPIDER-MAN WOD Saturday! Read More »

Coach Mike practicing his handstand walks

Today’s schedule

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

Workout of the Day (WOD)

A. E2MOM 8
8-6-4-2
Clusters (Increase weight each round)
20 Straight Leg Sit Ups

B. For Time
30-20-10
Kettlebell Swings (53/35)
15 Pull Ups
30 Double Unders
-Immediately into-
10-20-30
Kettlebell Swings (53/35)
15 Handstand Push Ups
30 Double Unders

Post load for cluster and time for the WOD. Example 250#, 13:10 Rx

Ellen and Sarah on the Heavy Bag in the Captain America Partner WOD!

And coming Saturday…

Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer pullups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (180/135)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m and 20m sled push are each 1 rep (20 reps/round).
Ex: 9+8 Rx.

Saturday Schedule

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

And coming Sunday…

A. Bench Press
5-5-5-5-5

B. EMOM 15
Min 1 – 8 Shuttle Sprints
Min 2 – 10 Burpees
Min 3 – 12/9 Calorie Row

Post weight for heaviest weight for bench press and lowest reps completed for the EMOM Ex. 275, 8-10-12 Rx

Sunday Schedule

8:00a: Aerobic Capacity at the Track
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga Inversion Workshop-Priscila Baptista
5,6p: Open Gym- Neal

CFM Upcoming Events

Sundays in June & July Aerobic Capacity continues each Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) for 8 sessions through the summer. Registration is open and athletes can purchase a single session from the calendar or access to the workout series online at the following link. #buildyourengines. Register here and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!

Saturday, July 6th:SPIDER-MAN & ANT-MAN Partner WOD at CFM! Workout is planned for Saturday morning in each group class and we’ll split into teams of 2. Workout will have 5 “Ant & Spider” feats of strength or skill to complete in a 5 round workout with heavy barbell complex. Reserve you spot on Saturday morning for this superhero themed WOD!

Saturday, July 6th:SPIDER-MAN Movie Premiere! CrossFit Midtown has a group of tickets to see the movie at Midtown Art Cinema on Saturday afternoon. We have a limited number of tickets available at this rate so hurry and claim yours now! See front desk for details or FB event coming soon!

ANT-MAN Partner WOD on Saturday, July 7th!

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

FRI 06.28.19 Captain America WOD Saturday! Read More »

You Ready? Carmen climbs higher, farther, faster. #captainmarvel #superherotraining #superherowod

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
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

Workout of the Day (WOD)

A. E3MOM 12
Min 1 – 5 Thrusters
Min 2 – 8 Bent Over Barbell Rows (same bar as thrusters)
Min 3 – Rest

B. 5 Rounds
7 Shoulder to Overhead (155/105)
3 Rope Climbs**
30 Double Unders

**Athletes must wear long socks or pants to protect shins when climbing the rope.

Post load for thrusters and time for the WOD.
Ex: 125#, 9:50 Rx

And coming Saturday…

Partner WOD
AMRAP 6
20 Deadlifts (225/155)
20 Push Ups
-2 min rest-
AMRAP 6
20 KB Sumo Deadlift High Pull (70/53)
20 Toes to Bar
-2 min rest-
AMRAP 6
20 Box Jumps (24/20)
20 Burpees

One partner working at a time. All rounds and reps are team totals and partners may partition the reps any way except the last AMRAP. Athletes must do a minimum of 5 box jumps or 5 burpees before switching.

Score total rounds + reps for each 3 AMRAPS. Ex: 4+18, 5+5, 3+32 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

And coming Sunday…

A. Push/Pull (not for time)
10-8-6-4-2
Bench Press
Strict Pull Ups

B. For Time [20min Cap]
500m Row
60 Air Squats
400m Run
45 Ab Mat Sit Ups
500m Row
30 Kettlebell Swings (53/35)
400m Run
15 DB Burpees (50/35)

Post load for bench and time for the WOD.
Ex: 245#, 15:45 Rx.

Sunday Schedule

8:00a: Aerobic Capacity at the Track
9:45a: Weightlifting- Anthony
11a: All Levels CrossFit- Damon
12:15p: Yoga-Nikkia Nelson
5,6p: Open Gym- Neal

CFM Upcoming Events

Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Registration is open through 6/23 and athletes can purchase a single session from the calendar. #buildyourengines. Register here and improve your running and conditioning!

Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop! The cost is $20 or $10 for CFM members. Register here and have fun learning to get upside down!

Remember the fallen

Saturday, August 10th 31Heroes WOD and Fundraiser!! Sign up to participate in the WOD! Click here for event details Donate to CFM’s 31Heroes fundrasing page or become a fundraiser on our team to support this great cause and help fund the treatment of TBI/PTSD.

FRI 06.21.19 Read More »