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Category Archives: Yoga

FRI 08.03.18

By | Events, Partner WOD, WOD, Yoga | No Comments

Alex practices her J-hook for rope climbs


CFM Upcoming Events

Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!

Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

#31Heroes


Today's schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch

Workout of the Day (WOD)

A. For Time [15 min cap]
20 Shoulder to Overhead (115/75)
1 Rope Climb
15 Shoulder to Overhead
2 Rope Climbs
10 Shoulder to Overhead
3 Rope Climbs
10 Shoulder to Overhead
4 Rope Climbs
5 Shoulder to Overhead
5 Rope Climbs

B. 3 Rounds Not for time
10 Dual KB Box Step Up (5/5)
30 Russian Twists (DB/KB/Plate/slam ball)
*work to a moderate to heavy weight for each movement

Post time for the WOD. Ex: 9:10 Rx

And coming Saturday...

Partner WOD
Squat Clean Accumulate:
M/M Pair: 3,000lbs
M/F Pair: 2,500lbs
F/F Pair: 2,000lbs
[10min Cap] Directly Into
40-30-20-10
Single Arm DB Hang Clean and Jerk (50/35)
Burpees
*100m Run together after each Round*

Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 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

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Michael
11a: Weightlifting- Anthony
12:15p: Handstand Mobility and Workshop- Lana Wilson
5,6p: Open Gym- Travis

TUES 07.31.18

By | WOD, Yoga | No Comments

Anthony and Damon


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. AMRAP Mashup (30 min running clock)

10 min AMRAP

8 Deadlift (135/95)
6 Hang Squat Cleans
4 Thrusters
10 min AMRAP
8 Deadlift (115/75)
6 Hang Squat Cleans
4 Thrusters
10 min AMRAP
8 Deadlifts (95/65)
6 Hang Squat Cleans
4 Thrusters
*Every 5 minutes including 0, run 200m*

Post rounds and reps for each AMRAP. Ex. 4+3, 4+12, 5+2 Rx

And coming tomorrow...

A. Turkish Get Ups
E2MOM x 5
4 Turkish Get Ups (alternate hand each rep)

B. Beach Season Annie
50 Double Unders
50 Sit Ups
25 Hand Release Push Ups
40 Double Unders
40 Sit Ups
20 Hand Release Push Ups
30 Double Unders
30 Sit Ups
15 Hand Release Push Ups
20 Double Unders
20 Sit Ups
10 Hand Release Push Ups
10 Double Unders
10 Sit Ups
5 Hand Release Push Ups

Post load for Turkish get ups and time for the WOD. Ex: 80#, 9:45 Rx.

CFM Upcoming Events

Saturday, August 11th: 31 Heroes WOD. Heats will begin at 8am through 12pm. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page: Team CFM for 31Heroes

FRI 07.27.18

By | WOD, Yoga | No Comments

"Do or do not. There is not try." -Yoda


Today's schedule

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

Workout of the Day (WOD)

A. Weighted Ring Dips
5-5-5-5

B. For Time [15 min cap]
5 Ring Muscle Ups
50 Double Unders
25 Deadlifts (225/155)
4 Ring Muscle Ups
40 Double Unders
20 Deadlifts
3 Ring Muscle Ups
30 Double Unders
15 Deadlifts
2 Ring Muscle Ups
20 Double Unders
10 Deadlifts
1 Ring Muscle Up
10 Double Unders
5 Deadllifts

Post load for ring dips and time for WOD. Ex: 35#, 11:23 Rx

And coming Saturday...

Tango Chipper (Partner WOD)
2 Rounds

100 Double Unders
10 Burpee Box Jump Overs (30/24)
50m Sled Push (160/115)
10 Tire Flips
100m Farmers Carry (32/24's)
10 Power Snatch (135/95)
3min rest between rounds

Post time to complete the WOD. Ex: 24:10 Rx.

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

TUES 07.24.18

By | WOD, Yoga | No Comments

Ester killing some sprint intervals during Aerobic Capacity.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. For Time
Buy In: 800m Run

8 Rounds
8 Wallballs (20/14)
8 Burpees
8 Kettlebell Swings (53/35)

Cash Out: 800 m Run

Post time for WOD. Ex. 20:54 Rx


And coming tomorrow...

A. Back Squat
On the Minute x 12 (3 Rounds)
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest

B. For Time [10 min cap]
12-9-6
Single Arm DB Thruster (50/35) [Reps are PER ARM] 15-12-9
Strict Chin Ups

Post load for 65%, 70% and 75% and time for the WOD. Ex: 190#, 205#, 220#, 8:45 Rx.

FRI 07.20.18

By | WOD, Yoga | No Comments

Take off during Aerobic Capacity!


Today's schedule

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

Workout of the Day (WOD)

A. 5 Rounds
2min Window:
200m Run + 250m Row
-Rest 2min-

*Scale to 150m run + 200m row OR 100m run + 150m row*


B. AMRAP 6
12 Chest to Bar Pull Ups
10 Push Ups
8 DB Snatches (50/35)

Post time for A and total reps and DB load for B Ex: 18:00 Rx, Rx

And coming Saturday...

Partner DT Ascending
4 Rounds
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
400m Run
3 Rounds
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
200m Run
2 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
100m Run

Post time to complete the WOD. Ex: 24:10 Rx.

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

FRI 07.13.18

By | WOD, Yoga | No Comments

Pat and Alex B. crushing some muscle ups during 18.3


Today's schedule

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

Workout of the Day (WOD)

A. Pistol Progressions

B. 4 Rounds for time
4 Ring Muscle Ups
20 Weighted Pistols (25/15)

C. Core Cash Out
KB Slashers
4 x 13/13

Post time and weight used to complete the WOD and weight for KB Slashers. Ex: 17:50 Rx, 26#

And coming Saturday...

Partner WOD
3 Rounds

20 Alternating C&J (155/105)
20 Alternating Burpee
200m Run (Together)
20 Alternating Wall Ball
20 Alternating Burpee
200m Run (Together)
**100m Partner Carry Every 5 Minutes**
**Alternating Wall Ball is one ball passed back and forth between partners**

Post time to complete the WOD. Ex: 24:10 Rx.

Saturday Schedule

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

Sunday Schedule

8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal

TUES 07.10.18

By | WOD, Yoga | No Comments

Stacy helping Jay get flexy with some cool down stretchy.


Today's schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

10 Rounds
5 Toes to Bar
6 Kettlebell Swings (70/53)
7 Burpee Box Jumps (24/20)

Post time for WOD. Ex. 9:48 Rx


And coming tomorrow...

A. Front Squat
1 x 3 @ 80%
1 x 1 @ 85%
1 x 3 @ 80%
1 x 1 @ 90%
1 x 3 @ 80%
1 x 1 @ 95%

B. For Time
1000m Row
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)
800m Run
60 Double Unders
30 Lateral Burpees Over Bar
15 Deadlifts (225/155)

Post load for 3 rep and heavy single and time for the WOD. Ex: 230#, 270#, 20:40 Rx.