6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Pat
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch Complex
15min to establish a heavy complex
Snatch + Overhead Squat + Hang Snatch + Overhead Squat
B. For Time
1134m Run
40 Chest to Bar Pull Ups
30 Front Squats (135/95)
20 Bar Facing Burpees
Post load for complex and time for the WOD. Ex: 155#, 14:20 Rx
And coming tomorrow…
For Time
1000m Row
15 Deadlifts (225/155)
30 Alt DB Snatches (50/35)(total reps)
45 Sit Ups
30 Alt DB Snatches
15 Deadlifts
30 DB Overhead Lunges (50/35)
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. EMOM 8
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round
B. 7 Rounds [20min cap]
21 Sit Ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)
Post load for squats and time for the WOD. Ex: 275#, 16:20 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- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weightlifting- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Nikkia Nelson
5p: Open Gym- Neal
6p: Open Gym- Neal
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: 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. 3 Rounds
40 Sit Ups
20 DB Bench Press (50/35’s)
20 DB Box Step Ups (24/20)
B. Clean Complex
Power Clean + Push Jerk + Front Squat + Hang Squat Clean + Split Jerk
[Work to a Heavy Complex in 15min]
Post time to complete WOD and heaviest weight used for clean complex. Ex: 12:22 Rx, 185#
And coming Saturday…
TBA
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Ariele
And coming Sunday…
TBA
Sunday Schedule
8:45a: Weighlifting- Anthony
10a: All Levels CrossFit- Michael
11a: Open Gym- Michael
12:15p: Yoga- Monica Miller
5p: Open Gym- Neal
6p: Open Gym- Neal
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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)
AMRAP 30
20 Wallballs (20/14)
20 Burpees
20 Wallballs
400m Run
-2 min Rest-
Post rounds and reps completed. Ex: 4+34 Rx
And coming Saturday…
“Tag Team WOD Champs”
60 Pull Ups
70 Overhead Plate Walking Lunges (45/25)
800m Run Relay
90 DB Power Cleans (50/35’s)
100 Box Jumps (24/20)
Partner WOD with one partner working at a team. Partner may alternate 400m, 200m or 100m for the relay. Partition the reps anyway.
Post time to complete the WOD. Ex: 21:40 Rx
Saturday Schedule
8a: Open Gym- David
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Monica Miller
And coming Sunday…
TBA
Sunday Schedule
10a: All Levels CrossFit- Damon
11a: Open Gym- Damon
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. Clean & Jerk Complex
Hang Squat Clean + Front Squat + Jerk
5 x 1+2+2 (increasing)
B. For Time [6 min cap]
4 Thrusters (135/95)
1 rope climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climbs
Post load for clean and jerk complex and time to complete WOD. Ex: 225#, 2:05 Rx
And coming Saturday…
Pat Birthday WOD
9-22-1987 31yrs
9 Rounds
22 Double Unders
19 Banded Tricep Pulldowns
8 DB Bent Over Rows
7 DB Med Ball Bench Press
Cash Out: 31 Burpees
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. Holds
Accumulate 4 min in each position. Switch movements whenever you break. Complete for quality, not time.
L-Sit (boxes, parallettes, or rings)
Double KB Farmer Hold
B. EMOM 18
Min 1: Tire Flips
Min 2: Yoke Carry (225/155/105)
Min 3: Rest
Score is number of Tire Flips & Meters carried for the yoke (25m increments)
Sunday Schedule
8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Anthony
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
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. 18 Min AMRAP
200m Run
2 Rope Climbs
15 Box Jumps (24/20) -Rest 5 minutes- 7 MinAMRAP
50 Double Unders
10 Overhead Squats (135/95)
Post rounds and reps for each WOD (200m = 4 reps) Ex: 5+15 Rx, 4+55 Rx
And coming Saturday…
Partner WOD
For Time
100/80 Calorie Row
800m Run
60 Burpees to Plate (45#)
40 Double DB Clean & Jerk (50/35’s)
20 DB Squat Snatches (50/35)
Post time to complete the WOD. Ex: 22:13 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
And coming Sunday…
TBA
Sunday Schedule
8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Nikkia Nelson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Push Press
3-3-3-3-3
B. 7 Rounds
35 Double Unders
7 Kettlebell Swings (70/53)
5 Strict Ring Dips
Post load for heaviest set of 3 and time for WOD. Ex 185#, 10:22 Rx
And coming tomorrow…
A. Squat Clean (Touch & Go)
3-3-3-3-3
B. 3 Rounds
200m Run
10 Squat Cleans (115/75)
250m Row
20 Push Ups
Post load for T&G squat cleans and time for WOD. 205#, 13:54 Rx
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Pietsch
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Erica
Workout of the Day (WOD)
A. Snatch Complex
Hang Power Snatch + OHS
5 x 2+2 (increasing)
B. 3 Rounds [16 min cap]
20 Kettlebell Swings (53/35)
15 Toes to Bar
10 Single Arm KB OHS
100m Run
Post weight for complex, and time to complete WOD Ex: 185, 9:43 Rx
And coming Saturday…
Partner WOD
For Time (one partner working at a time)
42 Lateral Burpees Over the Bar
42 Power Cleans (135/95)
30 Lateral Burpees Over the Bar
30 Hang Squat Cleans
18 Lateral Burpees Over the Bar
18 Thrusters
Post time to complete the WOD. Ex: 18:19 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller
And coming Sunday…
Grunt Work [25 min cap]
Buy In: 567m Run
2 Rounds
20 Tire Flips
20 Sandbag Front Rack Squats (45/25)
20 Med Ball Sit Ups (20/14)
100m Bear Hug Med Ball Run
Cash Out: 500m Row
Post time for the WOD. Ex: 16:20 Rx
Sunday Schedule
8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
**Sunday evening no open gym
Saturday, August 25th:Â Yoga and CrossFit Symmetry with Monica at 12:00. Join Monica and compare yoga poses to CrossFit movements.
31 Heroes Social and Fundraiser at Urban Tree Cidery Join us for this charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. Tickets are $20 and include a cider flight, tour of the brewery, and fun with the CFM crew! #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page:Â Team CFM for 31Heroes
Click here to purchase tickets for the Social at Urban Tree Cidery!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
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. Back Squat
E2MOM
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
Complete one set on the 2min, then proceed down the list
B. Weighted Pull Ups
5-4-3-5-4-3
Post load for heaviest back squat and weighted pull up. Ex: 315#, 25# Rx
And coming Saturday…
Sasquatch
Teams of 3 [30 Minute Cap]
250 Clean and Jerks
*Every 5 min (Including 0:00) Complete as a team:
45/30 Calorie Row
30 Toes to Bar
One teammate working at a time
Weight Increases Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135 Post time to complete the WOD or total number of clean and jerks completed in 30 minutes.
Ex: 178 Rx
Saturday Schedule
8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12p: Yoga Workshop- Monica Miller
2p: CrossFit Social and 31Heroes Fundraiser! Click here to purchase tickets!
Sunday Schedule
8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga and CrossFit Symmetry- Monica Miller
5,6p: Open Gym- Neal
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Wall Yoga Workshop- Priscila
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. 7 Rounds [15 min cap]
5 Power Cleans (135/95)
1 Round of Cindy
B. Clean & Jerk Complex
10 min to establish a heavy complex
1 x Hang Clean + 2 x Front Squats + 1 x Jerk
Post time for WOD and heaviest C&J complex. Ex: 9:46 Rx, 185#.
And coming tomorrow… Bring-A-Friend Day!!
Partner WOD
A. AMRAP 15
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings
30 Mountain Climbers (R+L=1)
30 Slam Balls (30/20)
B. Bench Press
6-4-2-6-4-2
Post time for the WOD and load for benxh 2 rep. Ex: 10:32 Rx, 275#