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Category Archives: WOD

WED 11.27.19

By | WOD | No Comments

Travis


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
2-2-2-2-2

B. EMOM 15
Min 1 - 12 Deficit Push Ups
Min 2 - 8 Candlestick to Straddle
Min 3 - 20/20 sec Side Plank Hold

Post load for squat. Ex: 355#


And coming tomorrow... Thanksgiving!!

CFM CLOSED

CFM Home WOD
30 Rounds

3 Burpees
2 Lunges
1 Air Squat

Post time for the WOD. Ex: 14:30 Rx.


CFM Thanksgiving Schedule


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

TUES 11.26.19

By | WOD, Yoga | No Comments

CK


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**
-Rest 5min-
AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**

**All athletes must wear long socks or pants to protect their shins when climbing rope.

Post total reps completed. Ex: 68 Rx


And coming tomorrow...

A. Back Squat
2-2-2-2-2

B. EMOM 15
Min 1 - 12 Deficit Push Ups
Min 2 - 8 Candlestick to Straddle
Min 3 - 20/20 sec Side Plank Hold

Post load for squat. Ex: 355#

MON 11.25.19

By | WOD | No Comments

Billy


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
2-2-2-2-2

B. 3 Rounds [15min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
60 Double Unders

Post load for pull ups and time for the WOD. Ex: 85#, 10:34 Rx.


And coming tomorrow...

AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**
-Rest 5min-
AMRAP 5
4 Power Cleans (155/105)
3 Push Jerks
2 Rope Climbs**

**All athletes must wear long socks or pants to protect their shins when climbing rope.

Post total reps completed. Ex: 68 Rx

FRI 11.22.19

By | Partner WOD, WOD, Yoga | No Comments

Johnny


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
3:15p: 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


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

THUR 11.21.19

By | WOD | No Comments

Mike A.


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

Workout of the Day (WOD)

A. Hang Power Clean
2-2-2-2

B. Partner WOD
AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Medball Passes 6ft (20/14)
30 Hang Power Cleans (60% A.)

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.


And coming tomorrow...

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.

WED 11.20.19

By | WOD | No Comments

Amy


Today's schedule

5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.


And coming tomorrow... Bring-A-Friend Day!!

A. Hang Power Clean
2-2-2-2

B. Partner WOD
AMRAP 16
60/48 Calorie Row
50 Sit Ups
40 Medball Passes 6ft (20/14)
30 Hang Power Cleans (60% A.)

Post rounds for AMRAP and weight for clean. Ex: 2+24, 135# Rx.


TUES 11.19.19

By | WOD, Yoga | No Comments

Cary B


Today's schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
16 Toes to Bar
40ft Handstand Walk

Post load for deadlift. Ex: 385#

And coming tomorrow...

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. 4 Rounds [24min cap]
567m Run
20 Single Arm DB Hang Clean & Jerk (10/10) (50/35)
10 Alternating DB Box Step Ups (24/20)

Post total pull ups and time for the WOD. Ex: 32, 20:10 Rx.