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Category Archives: Yoga

TUES 01.14.20

By | WOD, Yoga | No Comments

Post WOD recovery on the floor


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)

A. Hang Power Snatch: In 15 minutes work up to a heavy triple.

B. 3 Rounds For Time [18 Minute Time Cap]:
50 Air Squats
25 Toes to bar
10 Hang power snatch (135/95)

Post load for snatch and time for the WOD. Ex: 175#, 12:40 Rx


And coming tomorrow...

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. 5 Rounds [Not For Time]
10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
20 sec L-sit Hold
30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

FRI 01.10.20

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- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. Sumo Deadlift
8-8-8-8

B. For Time [15min cap]
15-12-9
Power Clean (115/85)
Deficit Push Ups (45/25's)
30-24-18
Pistols

Post load for deadlift and time for the WOD. Ex: 385#, 9:30 Rx.



And coming Saturday...

TBA


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. 5 Rounds
For Quality

5 Strict Press (65% 1RM)
40ft Handstand Walk

B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 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

TUES 01.07.20

By | WOD, Yoga | No Comments

Shifali


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- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:40p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Back Squat
20min to establish a 1 rep max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for squat. Ex: 375#


And coming tomorrow...

For Time [20min Cap]
1000m Row
15 Deadlifts (225/155)
30 Alt DB Snatches (50/35)(total reps)
45 Sit Ups
30 Alt DB Snatches
15 Deadlifts
40 DB Overhead Lunges (50/35)

Post time for the WOD. Ex: 15:49 Rx.

FRI 01.03.20

By | Partner WOD, WOD, Yoga | No Comments

Banded shoulder stretch during cooldown


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- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

Jump Start [21min cap] For Time
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/24 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)

Post time for the WOD. Ex: 14:32 Rx



And coming Saturday...

Partner WOD
Buy In: 1200m Run (Relay style, switch every 200m)
12 Rounds (partners alternate each round)
4 Handstand Push Ups
8 Chest to Bar Pull Ups
12 Goblet Squats (70/53)

Post time to complete WOD. Ex: 18:24 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. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)

B. 9-15-21
Power Cleans (135/95)
Burpees Over the Bar

Post time for the WOD. Ex: 7:23 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

FRI 12.27.19

By | Partner WOD, WOD, Yoga | No Comments

Cary and Anne-Marie working out together before having their baby


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

Workout of the Day (WOD)

A. Back Squat
3 reps at 80%
1 rep at 85%
3 reps at 80%
1 rep at 90%
3 reps at 80%
1 rep at 95%

B. AMRAP 11
75 Double Unders
30 Sit Ups
25 Air Squats
20 Push Ups

Post heaviest load for backs squat and rounds in AMRAP. Ex: 375#, 3+124 Rx

And coming Saturday...

Partner WOD [20min cap] 21-15-9
Power Clean (155/105) (Rx+ = 185/125)
Chest to Bar Pull Ups (Rx+ = Bar Muscle Ups)
Directly into...
21-15-9

Bar Facing Burpees
Pull Ups (Rx+ = Chest to bar Pull ups)

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

Score time to complete WOD. Ex: 15:23 Rx+



Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jonathan
11a: All Levels CrossFit- Jonathan
12:15p: Yoga- Priscila Baptista


And coming Sunday...

A. Strict Press: In 12 minutes work up to a 3 rep max.

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [19min cap]
Cal Row
Sit-Ups
Lunges (R+L=1)
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 18:10 Rx.


Sunday Schedule

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

FRI 12.20.19

By | Partner WOD, WOD, Yoga | No Comments

Camille


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- Michael
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael

Workout of the Day (WOD)

For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

Intermediate = 95/65
Scaled = 75/55

Post time for the WOD. Ex: 9:20 Rx



And coming Saturday...

Partner WOD: “The Mountain” [20 Minute Time Cap]
Open: 200 Double unders
3 Rounds
10 Clean & Jerk (m = 95/135/155, w = 65/95/105)
15 KB swings (m = 16/20/24, w = 8/12/16kg)
20 box jumps (m = 20/24/30, w = 12/20/24)
15 Pullups
10 HSPU

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

Score time to complete WOD. Ex: 18:23 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 Miller


And coming Sunday...

A. Bench: In 15 minutes work up to a 3 rep max.

B. “Sunday Funday”
3 Rounds (Not For Time):

10 Bench Press (135/95)
20 Abmat Sit-Ups
10 Single Arm Dumbbell Bent Rows (50s/35s) (R+L=1)
20 GHD Hip Extensions

Post load for bench. Ex: 245#


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

TUES 12.17.19

By | WOD, Yoga | No Comments

Jonathan and Paul


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- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Deadlift: 5 rep max

B. Strict Press: 3 sets of 3 reps. Max reps on 3rd set.

Post load for deadlift and load and reps for press.
Ex: 425#, 165#, 4 reps.


And coming tomorrow...

Skywalker
20 Minute AMRAP

50 Wallballs (20/14) to 10ft
50 Double-Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Bar Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Post total reps completed for AMRAP. Ex: 282 Rx.