#backtobusinessmonday

Upcoming Events

Thursday, May 18th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Saturday, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Sunday, May 28th: Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

5 Rounds [30min cap]
500/400m Row
50 Double Unders
40 Air Squats

Post time for the WOD. Ex: 23:10 Rx.

And coming tomorrow…

A. Deadlift (increase weight each set)
EMOM 12
Min 1: 4 Deadlifts (Tempo 3011 no bounce)
Min 2: 5 Tall Landing Box Jumps
Min 3: Rest

B. 3 Rounds [18min cap]
20 Single Arm DB Overhead Lunges (10L/10R) (50/35)
20 Burpees
20 DB Hang Snatch (10R/10L) (50/35)

Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.

MON 05.08.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Bar Muscle Up Practice
EMOM 10
Min 1: 1-8 Bar Muscle Ups or BMU Drill
Min 2: 30 sec Hollow Hold

B. 4 Rounds [18min Cap]
400m Run
8 Burpee Pull Ups
12 Kettlebell Swings (35/53)

Post time for the WOD Ex: 14:11 Rx.

And coming tomorrow…

A. Back Squat
3-3-2-2-2-1-1-1-1

B. 3 Rounds [For quality]
Max Handstand Hold
7 Reverse Burpees
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 410#, 34 sec

MON 05.01.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. 5-10-15-20 Rep Rounds [14min cap]
Cal Row
Front Squats (135/95)

B. Stretching
1:00 barbell quad roll/leg
1:00 couch stretch stretch/leg
1:00 straddle stretch
1:00 pigeon stretch/side

Post time for the WOD. Ex: 8:11 Rx

And coming tomorrow…

5 Rounds For Time [25min cap]
4 Wall Walks
16 Dumbbell Box Step Overs (50’s/35’s at 24/20″)
400m Run

Post time for the WOD. Ex: 19:20 Rx

MON 04.24.23 Read More »

Upcoming Events

Thursday, April 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

Workout of the Day (WOD)

On a running clock complete…
[0-8min]
2 Rounds
400m Run
400/325m Row

[8-15min]
AMRAP 7
7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats

[16-24min]
2 Rounds
400m Run
400/325m Row

[24-31min]
AMRAP 7
7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats

Post time for rounds and total rounds in AMRAP. Continue AMRAP where you left off.
Ex: 7:10, 7:25, 10+18

And coming tomorrow…

A. Back Squat
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4M

B. AMRAP 10
12 Dumbbell Hang Clean (50’s/35’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (24/20″)

Post squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.

MON 04.17.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Bulgarian Split Squat
4 sets of 5/5 increasing weight
Complete 1 set E3MOM

B. AMRAP 2
Double-Unders
(Rx+ Triple Unders)

C. For Time [14min cap]
100-75-50 Double-Unders
21-15-9 Burpees Over Dumbbell
21-15-9 Dumbbell Snatch (50/35)

Post load for squats, total jump rope and time for the WOD.
Ex: 115#, 184, 10:10 Rx

And coming tomorrow…

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Deadlifts (225/155)
Min 4: Push Ups (Rx+ = Strict Handstand Push Ups)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx+

MON 04.10.23 Read More »

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

4 Rounds [18min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 14:20 Rx+

And coming tomorrow…

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

MON 04.03.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Back Squat
3 x 5 @ 75-80%
Same weight for all sets
Complete 1 set E4MOM

B. In 3 minutes complete:
3 Rounds
10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell

3 minutes rest and repeat for 3 total AMRAPs

Post load for squat and total reps in the 3 AMRAPs. Ex: 345#, 168 Rx

And coming tomorrow…

A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold

Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212

MON 03.27.23 Read More »

Upcoming Events

Thursday, March 16th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Today’s schedule

Workout of the Day (WOD)

A. Turkish Get Ups
4 x 3
(3 reps each arm alternating)
-increase the weight each set or stay at the same weight

B. Rep Rounds [15min cap]
40-30-20-10 Wall Balls (20/14)
20-15-10-5 Hang Power Clean (135/95)

Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.

And coming tomorrow…

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
25 Sit Ups
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

MON 03.20.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

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

B. EMOM 18
Min 1: 25 Air Squats
Min 2: 15 Med Ball Sit Ups (20/14)
Min 3: 30 sec Handstand Hold

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

And coming tomorrow…

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20″)
12 DB Thrusters (50’s/35’s)

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

MON 03.13.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Overhead Squats
3-3-3-3-3
-Increasing weight to a heavy set of 3

B. EMOM 15
Min 1: 75 Double Unders
Min 2: 15 Burpees
Min 3: Rest

Post load for overhead squat and fewest reps completed in the EMOM.
Ex: 215#, 75, 12 Rx.

And coming tomorrow…

For Time: [20min cap]
40 Alt DB Snatch (50/35)
50 Sit Ups
60 Wall Ball (20/14 @ 10/9ft)
60 DB Hang Snatch (50/35)
50 Medball Sit Ups (20/14)
40 Single Arm Thrusters (50/35)

Post time for the WOD. Ex: 14:48 Rx.

MON 03.06.23 Read More »