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!
Join us for the Social and 31Heroes Fundraiser Saturday!
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
Crossfitters Assemble! Travis, Mike, Chad, and Damon from Mayhem on the Mountain team competition.
Today’s schedule
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#
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:Â 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:Â 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. Lead Foot
AMRAP 4
27/21 Cal Row
27 Burpees
27 Chest to Bar Pull Ups
– 4 min rest – AMRAP 4
21/15 Cal Row
21 Burpees
21 Toes to Bar
– 4 min rest – AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups
Post reps for each AMRAP. Ex: 89, 84, 90 Rx
And coming Saturday…
A. Hang Power Clean & Jerk
3-3-3-3
B. Partner DT
10 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
Athlete 1 will complete one full round before athlete 2 begins their full round.
Each partner completes 5 rounds 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
8:30a: Strongman Workshop- Neal
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
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- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night -Dr. Fraiser
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 10
Odd: 100m Sprint
Even: 5 Front Squats (from the ground) Increase weight each set
Post load for Squat and time for WOD. Ex. 245#, 29:10 Rx
And coming tomorrow…
A. Snatch
1-1-1-1-1
B. Fingers & Toes
5-4-3-2
Squat Snatch (M= 95,115,135,155/ W=65,75,85,95)
12 Toes to Bar every round
Post load for Snatch and time for the WOD. Ex 210#, 6:29 Rx
CFM Upcoming Events
Saturday, August 11th:Â 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:Â Team CFM for 31Heroes
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:Â 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:Â 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
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:Â 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:Â Team CFM for 31Heroes
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
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
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.
