Partner WOD

Upcoming Events

Thursday, May 18th 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, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Sunday, May 28th: Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Today’s schedule

6:00a: All Levels CrossFit- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

“Midtown Catch”`
A. For Time [12min cap]
15 Burpees Over Bar
40/30 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

B. In 8 minutes after part A:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

And coming Saturday…

Guardians of the Galaxy WOD
Team of 4
3 Rounds [30min cap]
40/32 Cal Bike + 40/32 Cal Row
30 Vault over Wall (48”)
200m Worm Carry 200lb
40 3-person Synchro Wall Balls (20/14 at 10/9ft)

All reps are team totals. 1 partner biking and 1 partner rowing at the same time. 1 teammate working at a time over the wall. All teammates carrying the worm.

Post time for the WOD. Ex: 24:40 Rx

Saturday Schedule

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

And coming Sunday…

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press ( m = 75/95/135, w = 45/60/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

Post weight for bench and time for WOD. Ex: 255#, 13:28 L3

Sunday Schedule

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

FRI 05.05.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

And coming Saturday…

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 Rx

Saturday Schedule

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

And coming Sunday…

A. Every 5:00 for 3 Sets
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 1-Arm DB Arnold Press (50/35)

B. AMRAP 12
50 Lateral Hops Over Dumbbell (R+L=1)
40 DB Shoulder To Overhead (50/35)
30 DB Goblet Squats (50/35)
20 Alt DB Snatch (50/35)

Post rounds and reps for the AMRAP. Ex: 2+40 Rx

Sunday Schedule

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

FRI 04.28.23 Read More »

Today’s schedule

Workout of the Day (WOD)

EMOM 16
Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 15/18 Cal Row
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

And coming Saturday…

Partner WOD
AMRAP 20
10 Rounds
40 Double Unders
4 Clean & Jerk (155/105)
8 Bar Facing Burpees
Then in remaining time…
50-60-70-80-90-100-… Double Unders
5-6-7-8-9-10-… Clean & Jerk
10-12-14-16-18-20-… Bar Facing Burpees
Continue adding 10 double unders, 1 clean & jerk, and 2 bar facing burpees each round

All reps are team total. 1 partner working at a time. Partition reps any way.

Post total rounds completed in AMRAP. Ex: 14+83 Rx

Saturday Schedule

7:30a: Open Gym- Michael
8:30a: All Levels CrossFit- Michael
Good luck to CFM teams competing at the Spring Thaw Throw down!!

And coming Sunday…

A. 50m Max Weight Sled Push
In 10 minutes increase the weight of each set. If the sled stops during the 25m or the rest is longer than 5 seconds at the turnaround that is a failed set for max weight.
25m down, 25m back.

B. 4 Rounds [20min cap]
100m Sled Push (50/95)
10 Power Cleans (95/135)
100m KB Farmers Carry (35’s/53’s)

Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

Sunday Schedule

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

FRI 04.21.23 Read More »

Upcoming Events

Thursday, April 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

Today’s schedule

Workout of the Day (WOD)

A. EMOM 10:
1 Power Snatch.
All reps at the same weight.

B. 3 Rounds For Time [12min cap]:
21 Overhead Squats*
21 Power Snatch*

Barbell Weight
Rx (95/65)*
Intermediate (75/55)*
Scaled (45/35)*

*No dropping the bar. Athletes must set the barbell down between sets.

Post snatch weight and time for the WOD. Ex: 165#, 8:21 Rx.

And coming Saturday…

Partner WOD
3 Rounds For Time [27min cap]
50/40 Cal Row
300m Sandbag Hill Run (50/25) together
15 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)

All reps are team totals. One person working at a time. The 300m run is together with 1 sandbag. Partners may switch sandbag as often as desired. Partition the rounds and reps any way.

Post time for WOD. Ex: 18:12 Rx

Saturday Schedule

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

And coming Sunday…

A. Rope Climbs:
In 10 minutes practice rope climbs

B. 3 Rounds [18min cap]
10 GHD Situps
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell Swings (70/50)
30 Double Unders
Rest 2 minutes
3 Rounds
10 Toes to Bar
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell Swings (70/50)
30 Double Unders

Post time for WOD Ex: 12:20 Rx

Sunday Schedule

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

FRI 04.14.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Squat Snatch (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**

B. 3 Rounds For Time [12min cap]
20 Chest to Bar Pull Ups
20 DB Snatch (70/50)

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

Post load for snatch and time for the WOD. Ex: 165#, 7:43 Rx

And coming Saturday…

Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]
6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to Bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while other in static hold.

Post time to complete WOD. Ex: 14:10 L3

Saturday Schedule

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

And coming Sunday…

A. EMOM 12
Minute 1: 20 sec Max Calorie Row
Minute 2: 20 sec Max Calorie Echo or Ski
Minute 3: 20 sec Max DB Snatch (50/35)
Minute 4: 20 sec Max GHD Sit Ups

B. 4 Rounds [16min cap]
250/200m Row
10 Dumbbell Power Cleans (50’s/35’s)
100m KB Front Rack + Farmer’s Carry (53’s/35’s)

Post total reps from EMOM and time for WOD. Ex: 104 Rx, 12:10 L3

Sunday Schedule

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

FRI 04.07.23 Read More »

Upcoming Events

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
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 325#, 42 Rx+

And coming Saturday…

Partner WOD
5 Rounds (39 min total time)
In a 7 minute window complete:
40/32 Calorie Row
20 Burpees Over the Bar
600m Run (150m Relay)
AMRAP Clean & Jerk (135/95) (Rx+ 155/105)

1 Minute Rest Between Each Round

All reps are team totals. 1 partner working at a time. Each partner must row a minimum of 10 cals each round. Each partner must do a minimum of 5 burpees before switching. The runs must alternate 150m. Partners may partition the cleans any way.

Post total Clean & Jerk. Ex: 68 Rx+

Saturday Schedule

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

And coming Sunday…

A. EMOM 12
Min 1: 5 GHD Sit Ups
Min 2: 5 x (downward dog + upward dog)
Min 3: 15 sec False Grip Ring Hold

B. For Time [12 Minute Cap]
20 Ring Rows
40 Bench Press (95/65) (Rx+ 115/75)
20 Ring Rows
[EMOM including 0:00 complete 10 Jumping Lunges]

Post time to complete WOD. Ex: 10:15 Rx+

Sunday Schedule

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

FRI 03.31.23 Read More »

Today’s schedule

Workout of the Day (WOD)

AMRAP 16
4 Rounds
10 T2B
10 Front Squats (95/65)

3 Rounds
10 C2B
10 Thrusters (95/65)

2 Round
10 BMU
10 Hang Squat Clean Thruster (95/65)

Score Rounds + Reps. Ex 8+7 Rx

And coming Saturday…

For Time: [24min cap]
3-6-9-12-15-18-21-24-27-30
Cal Row
Burpees Over The Rower

All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post time or total reps completed for the WOD . Ex: 17:21 Rx.

Saturday Schedule

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

And coming Sunday…

3 Rounds [22min cap]
20 DB Cleans (50’s/35’s)
8 Burpees Over the Wall (48/40″)
30 KB Plate Step Overs (50’s/35’s) at 3”
35 AbMat Sit Ups (Rx+=50)

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

Sunday Schedule

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

FRI 03.24.23 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 15
Min 1: DB Snatch (70/50)
Min 2: 25-25ft Shuttle Sprints
Min 3: Rest

Post load for snatch and total db snatch and total shuttle sprints. Ex: 160#, 67, 43 Rx

And coming Saturday…

Partner WOD [25min Cap]
2 Rounds
40/30 Calorie Row
40 Pull Ups
40 Dumbbell Squats (50’s/35’s)
400m Run (200m Relay)
40 V-ups
40 Dumbbell Squats (50’s/35’s)

All the reps are team totals. 1 partner working at a time. Partition the reps any way.

Post time for the WOD. 18:10 Rx.

Saturday Schedule

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

And coming Sunday…

A. Yoke Carry
5 x 40m (increase weight each round)

B. 3 Rounds [12min cap]
21 Toes to Bar
12 Deadlifts (185/135)
3 Rope Climbs*

*Athletes must wear long socks (or shin/ankle protection) to climb ropes.

Post time for the WOD. Ex: 8:41 Rx.

Sunday Schedule

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

FRI 03.17.23 Read More »

Upcoming Events

Thursday, March 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!

Today’s schedule

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

And coming Saturday…

Partner WOD [22min cap]
120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)

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

Post time for the WOD. Ex: 16:28 Rx.

Saturday Schedule

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

And coming Sunday…

A. EMOM 16
Minute 1: 3 Power Box Jumps (increasing height each round)
Minute 2: 100m Run
Minute 3: 15 Straight Leg Sit Ups
Minute 4: Rest

B. 3 Rounds For Time [20min cap]
100m KB Farmers Carry (53’s/35’s)
20 Bench Press (115/75)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″) (50/35)

Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.

Sunday Schedule

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

FRI 03.10.23 Read More »

Upcoming Events

Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Today’s schedule

Workout of the Day (WOD)

Open Test 23.3
Starting with a 6-minute time cap, complete as many reps as possible of:
• 5 wall walks
• 50 double-unders
• 15 snatches (95/65)
• 5 wall walks
• 50 double-unders
• 12 snatches (135/95)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches (185/125)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches (225/155)

Post time for the WOD or total reps completed. Include tiebreak time to finish the final set of snatches.
Ex: 210, 5:10 Rx

And coming Saturday…

A. Clean & Jerk
In 8 minutes work up to a heavy clean and jerk single

B. Partner WOD
AMRAP 15
5-10-15-20…
Clean & Jerk (185/125 lb)
Synchronized Sit-ups
Synchronized Box Jump-Overs (24/20 in)
-Continue adding 5 reps to each movement at the end of the round.
-Partners can split up the clean and jerks as needed.

Post load for C&J and rounds and reps for the AMRAP.
235#, 4+18 Rx.