Partner WOD

Today’s schedule

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

Workout of the Day (WOD)

A. Squat Snatch: In 15 minutes working up to a heavy single

B. “Amanda” [12 Minute Time Cap]:
L3
9-7-5 Rep Rounds
Muscle Ups
Squat Snatch (135/95)

L2
9-7-5 Rep Rounds
Chest-to-bar pullups
Ring Dips
Squat Snatch (95/65)

L1
9-7-5 Rep Rounds
Ring Rows
Straight Leg Bar Dips
Squat Snatch (65/45)

Post load for Squat Snatch and time for WOD. Ex: 165#, 9:40 L3.

And coming Saturday…

“Tekken Tag Team”
Partner WOD. Teams of 2:
8 Minute AMRAP
40 Double Unders
20 Calorie Row
10 1-arm Kettlebell Snatch (alt) (24/16kg)

Rest 2 Minutes

6 Minute AMRAP
30 Double Unders
15 Calorie Row
10 Kettlebell Swings (24/16kg)

Rest 2 Minutes

4 Minute AMRAP
20 Double Unders
10 Calorie Row
10 Sumo Deadlift High Pull (24/16kg)

Partners may partition the rounds and reps any way. Only one partner working at a time. Partners must tag to exchange who is working.

Score reps from each AMRAP and total reps. Ex: 325 + 187 + 136 = 648 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

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson

FRI 02.02.18 “Amanda” Read More »

Elana keeping a nice arch position in gymnastics kipping swing.

Today’s schedule

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

Workout of the Day (WOD)

A. For Time [12 Minute Time Cap]:
75 Handstand Pushups

At the beginning of each minute perform 20 Double-unders.

B. Partner WOD:
12 Minute AMRAP
21 Burpees Over Kettlebell
15 Kettlebell Swings (m = 16/24/32, w = 12/16/24)

All reps are a team total. 1 partner working at a time. 1 partner must complete a minimum of 3 burpees before switching.

And coming Saturday…

“Kashi”
5 Rounds:
1:00 – Strict Pullups
1:00 – Hang Squat Clean Thrusters (95/65)
1:00 – Row for Calories
1:00 – Bench Press (135/95)
1:00 – Rest

Score total reps from all movements. Ex: 215 Rx.

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Lana Wilson

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Neal
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 01.25.18 Read More »

Elana and Cary partners for team competition!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony

Workout of the Day (WOD)

A. Banded Squats: 2 x 8. Tempo (2222)

B. Partner WOD
20 Minute AMRAP
Teams of 2 or 3
Station 1 – AMRAP of Cindy: 5 Pullups, 10 Pushups, 15 Air Squats
Station 2 – 15/12 Calorie Row
Station 3 – 25 Situps

Athletes start at different stations. Partner #1 will perform the AMRAP of Cindy. Partner #2 will row for 15/12 calories, and Partner #3 with perform 25 situps. Once Partner #2 and #3 finish the Row and Situps each will advance to the next station. Partner #1 will then start on the 15/12 Calorie Row. Partner #3 continues work on the AMRAP of Cindy wherever #1 left off. Partners may only advance to the next station once their partner has finished the movement. Only one person at each station at a time.

Post total rounds and reps of Cindy for team.
Ex: 22 (team of 3) Rx.

And coming tomorrow…

A. For Time [12 Minute Time Cap]:
75 Handstand Pushups

At the beginning of each minute perform 20 Double-unders.

B. Partner WOD:
12 Minute AMRAP
21 Burpees Over Kettlebell
15 Kettlebell Swings (m = 16/24/32, w = 12/16/24)

All reps are a team total. 1 partner working at a time. 1 partner must complete a minimum of 3 burpees before switching.

Post time for WOD and rounds + reps for AMRAP. Ex: 10:11 Rx, 4+15 L3.

THUR 01.25.18 Bring-A-Friend Day!! Read More »

Today’s schedule

Workout of the Day (WOD)

“Fight Gone Bad!”

Three rounds of:
Wallball (20/14 to 10/9ft) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump (20/20”) (Reps)
Push-press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total reps for the WOD. Ex: 325 Rx.

And coming Saturday…

Teams of 2

Rep Rounds 21-18-15-12-9-6-3 [28 Minute Time Cap]
Power Snatch (m = 65/95/135, w = 45/65/95)
Burpee
Power Clean (m = 65/95/135, w = 45/65/95)
Toes to Bar (L3), (T2R = L2, MBSU = L1)

One partner working at a time. All reps are team totals.

Score is time to complete WOD. Ex: 21:30 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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Priscila Baptista
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 01.19.20 Read More »

Saturday Yoga class with Monica holding boat pose

Today’s schedule

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

Workout of the Day (WOD)

“Lynne”
5 Rounds For Max Reps
Body-weight Bench Press
Pullups (Rx+ = C2B)

Post load for Bench and reps for all rounds of the WOD.
Ex: 205# 10/25, 10/23, 9/20, 8/20, 7/16 Rx

And coming Saturday…

A. Snatch Complex: In 15 minutes working up to a heavy complex:
Hang Power Snatch
Power Snatch

B. “Snatch Jacks”
Partner WOD
12 Minute AMRAP:
30 Power Snatches (75/55), 30 Box Jumps (24/20)
30 Power Snatches (95/65), 30 Box Jumps (24/20)
30 Power Snatches (115/80), 30 Box Jumps (24/20)
30 Power Snatches (135/95), 30 Box Jumps (24/20)
AMRAP Power Snatches (155/105) in Time Remaining

All reps are team totals. Both athletes may be working at the same time with 1 on the barbell and 1 on the box. Partners may partition the rounds and reps any way.

Post load for Snatch Complex and total reps for WOD.
Ex: 185, 248 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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Priscila Baptista
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 01.12.18 Read More »

Marc practicing his j-hook rope clamp technique with some rope climb pullups!

Today’s schedule

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

Workout of the Day (WOD)

A. Rope Climbs: In 10 minutes work on rope climbing technique**
Then complete as many as possible rope climbs unbroken

**Wear long socks or pants to protect your shins when climbing rope.

B. Overhead Squat: 3-3-3-3-3. Increasing weight to a 3RM.

Post reps for rope climb load for overhead squat. Ex: 3, 225#.

And coming Saturday…

Partner WOD
5 Minute AMRAP
50ft 1-Arm Overhead Walking Lunge (m = 25/35/50, w = 20/25/35)
Then 4 Rounds
10 Dumbell Power Cleans (m = 25/35/50’s, w = 20/25/35’s)
10 Pushups (L+ = HSPU)
15 Pullups

Rest 1 Minute and repeat AMRAP for 4 sets. Continue where you left off.

Both partners complete the lunge synchronized. Clean and pushups are team total and 1 athlete working at a time. Partners may partition the reps anyway.

Post total reps for AMRAPs (50ft lunge = 10 reps. 1 full round is 150 reps). Ex: 525 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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 01.05.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A. Thruster: 1-1-1-1-1. Increasing.

B. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.

Post load for thruster and load and reps for Bench. Ex: 250#, 245#, 6 reps.

And coming Saturday…

“Firebird”
4 Rounds For Time [24 Minute Time Cap]:
300m Run
50 Pushups
5 Squat Snatch (70% 1RM)

Both partners run 300m. Reps for pushups and Snatch are team totals and 1 partner working at a time.

Post time to complete the WOD. Ex: 18:49 at 105# 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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Lana
Evening classes cancelled for New Year’s Eve!

Monday Schedule

Closed for New Year’s!

FRI 12.29.17 Read More »

Today’s schedule

6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7-11p: CFM Holiday Party!!

Workout of the Day (WOD)

A. Power Box Jumps: 3-3-3-3 increasing height

B. 15 Minute AMRAP
15 Deadlift (155/105)
15 Deficit Pushups (2/1.5”)
15 Box jumps (24/20”)

Post box jump height and total rounds+reps for AMRAP. Ex: 39”, 4+16 Rx.

And coming Saturday…

“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.

Saturday Schedule

10:30a: All Levels CrossFit- Michael
11:30p: Yoga- Monica

Sunday Schedule

10a: All Levels CrossFit- Tina
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 12.15.17 CFM Holiday Party! Read More »

Today’s schedule

Workout of the Day (WOD)

A. Grace [9 Minute Time Cap]
30 Clean & Jerk for time (135/95)
**Scale to 65% of 1RM Clean & Jerk

B. 3 Rounds Not For Time:
500m Row
15 Situps
For every second difference than your time for first 500m Row complete 1 extra situp in addition to the 15 before continuing to next row.

Post time for Grace and time for 1st 500m row + total situps completed (include 15/round).
Example: 2:10 Rx, 1:48, 53 Situps

And coming Saturday…

“Turtle Power”
Partner WOD: Teams of 2
5 Minute AMRAP
20 Cal Row
20 Power Slams (20/15)
20 Pullups**
15 Cal Row
15 Power Slams
15 Pullups
10 Cal Row
10 Power Slams
10 Pullups
5 Cal Row
5 Power Slams
5 Pullups
Rest 2 minute and repeat for 4 Rounds.

**Scale Pullups to Kipping Single Pullups (12-9-6-3 reps/set), Barbell Assisted Pullups (BBAP) 1:1, or Ring Rows 1:1.

1 partner working at a time. All reps and distances are team totals. Partners may partition the reps and rounds anyway and must tag to exchange who is working. Continue the each AMRAP where you left off. Total workout is 26 minutes.

Score total rounds and reps. Ex: 1+258 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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina

FRI 12.08.17 “Grace” Read More »

Today’s schedule

Workout of the Day (WOD)

A. Back Squat: 2-2-2-2-2. Increasing weight each set from 85-87-90-92-95% of 1RM.

B. Supple Leopard Stretch & Smash
Adductor Barbell Smash
Super Frog Stretch
Quad Barbell Smash
Couch Stretch

Post load for back squat. Ex: 375#

And coming Saturday…

“Cindy Crushed”
Partner WOD: 20 Minute AMRAP
2 Rounds of Cindy*
15 Sledgehammer
40m Sled Push (100/50)**

All rounds and reps are team totals. 1 partner working at a time and teams may partition the rounds and reps anyway. *Cindy is 5 pullups, 10 pushups, 15 air squats. **The sled push may be solo or partnered.

Post rounds and reps completed. Ex: 5+69 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

Sunday Schedule

8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Neal
6p: Strength Training/Open Gym- Neal

FRI 11.17.17 Read More »