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Category Archives: Yoga

FRI 04.03.20

By | WOD, Yoga | No Comments

Adam R.


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Michael

Workout of the Day (WOD)

A. Ring/Bar Dips
EMOM 10 (30 seconds work: 30 seconds rest):

Min 1: Max Dips
Min 2: 15 seconds hold at the top, 15 seconds bottom of the dip hold

B. AMRAP 20
15 Dumbbell Deadlift (50’s/35’s)
30 High Knees (R+L=1)
60 second Elbow Plank Hold

Bodyweight
B. AMRAP 20

20 Single Leg Standing Toe Touch (10/10)
30 High Knees (R+L=1)
60 second Elbow Plank Hold

Post total dips and rounds and reps for the AMRAP. Ex: 43, 8+20 Rx.



And coming Saturday...

For Time [22min cap]:
40 1-Arm Dumbbell Squat Clean (50/35)
30 Weighted Bow-Tie Sit Ups (50/35)
40 1-Arm Dumbbell Squat Clean (50/35)
40 Weighted Straight Leg Sit Ups (50/35)
40 1-Arm Dumbbell Squat Clean (50/35)
50 Straight Leg Raises to the Dumbbell
40 1-Arm Dumbbell Squat Clean (50/35)
60 Sit-ups

Bodyweight
For Time [22min cap]:

40 Sprawl Tuck Jumps
30 V-ups
80 Squat Jumps
40 Straight Leg Sit Ups
40 Sprawl Tuck Jumps
50 Straight Leg Raises to 90
80 Squat Jumps
60 Sit-ups

Post time to complete the WOD. Ex: 15:03 Rx


Saturday Schedule

10a: Zoom CrossFit- Michael
11a: Zoom Yoga- Priscila Baptista


And coming Sunday...

A. Planks:
Complete 8 Rounds of the Right and the Left Arm
Push Up Position Plank: I-T-Pike Ankle Tap-T

B. For Time [12min cap]:
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
40 Dumbbell Strict Press (50’s/35’s)
20 Dumbbell Bent Row (50’s/35’s) (Rx+ = Strict Pull Ups)
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges

Bodyweight
B. For Time [12min cap]:

20 Towel Seated Row
40 Pike Push Ups (feet elevated on chair or couch)
20 Towel Seated Row
*Every Minute On the Minute Including Minute 0: Complete 10 Jumping Lunges

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


Sunday Schedule

10a: Zoom CrossFit- Damon
11a: Zoom Yoga- Priscila Baptista



FRI 03.27.20

By | WOD, Yoga | No Comments

Home workouts going strong!

Over the next week we’ll be posting home workouts that can be done with or without equipment. You can tune in to one of our online zoom classes daily during the week at 7 am, 9 am, 12 pm, and 5:30 pm and 10 am in the morning on the weekends. Go get it!

Shafeka


Today's schedule

7a: Zoom CrossFit- Brianna
9a: Zoom CrossFit- Brianna
12n: Zoom CrossFit- Brianna
5:30p: Zoom CrossFit- Carlie

Workout of the Day (WOD)

E5MOM 20 (4 Rounds)
30 Star Jumps
25 Sit Ups
20 Air Squats
15 Straight Leg Raises
10 Burpees

Post fastest and slowest time to complete a round. Ex: 3:48, 3:54 Rx.


And coming Saturday...

“Spartacus”
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement

DB Front Squat (50’s/35’s)
Mountain Climbers (R+L=1)
Dumbbell Swing (50/35)
T-Push Ups (50’s/35’s)
Jumping Lunges
Bent Row (50’s/35’s)
Side Lunge (50/35)
Pushup Row (50’s/35’s)
Lunge Twist (50/35)
Push Press(50’s/35’s)
Rest 1 minute between rounds

Bodyweight
3 Rounds
Complete as many reps as possible in 40 seconds then rest 20 seconds for each movement

Jumping Squat
Mountain Climbers (R+L=1)
Broad Jumps
T-Push Ups
Jumping Lunges
Burpees
Side Lunge
Pushup Shoulder Tap
Lunge Twist
Pike Handstand Push Up
Rest 1 minute between rounds

Post total reps. Ex: 520 Rx.

Saturday Schedule

10a: Zoom CrossFit- Michael
11a: Zoom Yoga- Priscila Baptista


And coming Sunday...

3 Rounds [18min cap]
12 Box Jump Overs (24/20”)
10 Burpee Box Jump Overs (24/20”)
35 AbMat Sit Ups
100 m Kettlebell Farmer's Carry (53/35's)

Bodyweight
3 Rounds [18min cap]

12 Tuck Jumps
10 Burpee + Tuck Jump
35 AbMat Sit Ups
1 minute Handstand Hold

Post time for the WOD. Ex 16:10 Rx


Sunday Schedule

10a: Zoom CrossFit- Damon
11a: Zoom Yoga- Priscila Baptista



FRI 03.13.20

By | Partner WOD, WOD, Yoga | No Comments

Priscila


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)

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

B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints

Post load for snatch and total thrusters and total shuttle sprints. Ex: 160#, 67, 92 Rx



And coming Saturday...

Partner WOD [26min Cap] 2 Rounds
40/30 Calorie Row
40 Pull Ups
40 Dumbbell Front Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Wall Balls (20/14)

Post time for the WOD. 22: 10 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. Yoke Carry
6 x 40m (increase weight each round)

B. 4 Rounds [12min cap]
15 Box Jumps (24/20)
12 Deadlifts (155/105)
9 Toes to Bar

Post time for the WOD. Ex: 7:01 Rx.


Sunday Schedule

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

TUES 03.10.20

By | WOD, Yoga | No Comments

WOD and done!


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- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20")
15 Burpees to Target

Post time for the WOD or rounds completed. Ex: 4+110 Rx.


And coming tomorrow...

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.

FRI 03.06.20

By | Partner WOD, WOD, Yoga | No Comments

Gen and Mark practicing their pull ups in Phase 2 of the CFM Pull Up Program.


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)

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
AMRAP 30

100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups

Post total reps completed in AMRAP. Ex: 644 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- Monica Miller


And coming Sunday...

A. 4 Rounds Not For Time
10/8 Calorie Row / 100m Run
15 GHD Sit Ups / Straight Leg Sit Ups
3 Power Box Jumps (increasing height each round)

B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53/35's)
20 DB Bench Press (50/35’s)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20")

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


Sunday Schedule

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

TUES 03.03.20

By | WOD, Yoga | No Comments

Jake and Cary


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. Push Press
5-5-5-5

B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)

Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.


And coming tomorrow...

A. Muscle Up
10 minutes to work on strict muscle up transitions

B. Star-Lord
AMRAP 20

200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14)
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle Ups

Post reps for the AMRAP. Ex: 494 Rx.

FRI 02.28.20

By | Partner WOD, WOD, Yoga | No Comments

Sunday morning circle up. #cfmfam #avengers


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)

AMRAP 20
8 Right-Arm DB OH Walking Lunge Steps (50/35)
8 Dumbbell-facing burpee
8 Left-Arm DB OH Walking Lunge Steps (50/35)
8 C2B Pull Up

Post total rounds completed for the AMRAP. Ex: 12+20 Rx.


And coming Saturday...

Partner WOD [22min cap] For Time
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

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


And coming Sunday...

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (50/35)
20/15 Push Ups

B. Banded Stretches

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

Sunday Schedule

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