#backtobusinessmonday

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold

B. 5 Rounds [10min cap]
30 Double Unders
8 Power Cleans (50% 1RM)

Post total push up reps and time for the WOD..
Ex: 32 Rx+, 6:49 @ 125#.

And coming tomorrow…

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

MON 10.03.22 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Pull Ups
1 set of max reps strict (Rx+ C2B)
Rest 4 minutes
1 set of max reps kipping (not butterfly) (Rx+ C2B)

B. EMOM 20
Min 1: 200m Run
Min 2: 30sec Chin Over Bar Hold
Min 3: 20 Jump Lunges
Min 4: 30 sec Handstand Hold

Score max strict and kipping pull ups. Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 9, 18 Rx+, 49 – 47 = 2 Rx

And coming tomorrow…

A. Deadlift
5-3-2-1-1-1

B. AMRAP 4
8 Bar Facing Burpees
15 Air Squats
30 Double Unders
Rest 1 minute
Repeat AMRAP 4 continuing where you left off.

Post load for deadlift and rounds for AMRAP. Ex: 445#, 6+2 Rx.

MON 09.26.22 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Strict Press
3-3-3-3
increasing weight

B. 5 Rounds [15min cap]
3 Deadlift (275/185)
9 DB Power Clean (50’s/35’s)
15 Burpees

Post load for press and time for the WOD. Ex: 160#, 9:10 Rx.

And coming tomorrow…

A. Speed Step
3 sets of max speed step in 1 minute
Rest 3 minutes between efforts

B. E5M x 4 Rounds
10/10 KB Hang Snatch (53/35)
20 Wallball (20/14) to 10/9ft
20/15 Cal Row

Post max speed step and slowest interval. Ex: 95, 2:25 Rx.

MON 09.19.22 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Weighted Pull ups
5-5-5-5 increasing weight

B. 5 Rounds [20 Minute Time Cap]
250/200m Row
15 Wallballs (20/14# at 11/10ft)
60 second plank hold toes on Medball

Post load for pull up and time for the WOD. Ex: 55#, 17:21 Rx

And coming tomorrow…

A. Deadlift Singles
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets

B. For Time [15min cap]
21 Bar Over Burpees
21 Front Squats (135/95)
21 Shoulder to Overhead (135/95)
15 Bar Over Burpees
15 Front Squats (155/105)
15 Shoulder to Overhead (155/105)
9 Bar Over Burpees
9 Front Squats (175/115)
9 Shoulder to Overhead (175/115)

Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx

MON 09.12.22 Read More »

CFM Closed Monday for Labor Day

At Home Workout of the Day (WOD)

“Holding Hands”
10 Rounds
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats

**Sub wall walk hold at 45°, downward dog hold for an active stretch, or elbow plank hold.

Post time for WOD. Ex: 11:24 Rx.

And coming tomorrow…

A. Thruster
2-2-2-2-2

B. AMRAP 15
25 Toes to Bar
50 Burpees
75 Wall Balls (20/14 at 10/9ft)

Post load for thruster and rounds for the ARMAP. Ex: 245#, 2+12 Rx

MON 09.05.22 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks

B. 3 Rounds [18min cap]
30 Air Squats
20 Kettlebell Swings (53/35)
30/20 Push Ups
10 Power Cleans (135/95)

Score is fewest reps of strict pull ups and time for the WOD.
Ex: 9 strict, 11:35 Rx.

And coming tomorrow…

A. Deadlift
5-4-3-2-5

B. AMRAP 9
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40 Toes To Bar
20 Single Arm DB Overhead Lunges (50/35) (10/10)
40/30 Cal Row

Post load for deadlift and rounds+reps for AMRAP. Ex: 395#, 1+42 Rx

MON 08.29.22 Read More »

Kristen getting the hang of rope climbs!

Today’s schedule

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. 4 Rounds [16 min cap]
30 Straight Leg Sit Ups
10 Strict Chin Ups
12 Dumbbell Push Press (50/35’s)

Post load for clean and time for the WOD. Ex: 235#, 11:56 Rx.

And coming tomorrow…

“Front End”
Rep Rounds For Time [20min cap]
21-18-15-12-9
Front squats
Lateral Burpee Over Bar

Barbell Weight Each Round
Scaled
Men: 65/75/95/115/135
Women: 45/55/65/75/85

Rx
Men: 95/115/135/155/185
Women: 65/85/95/105/125

Rx+
Men: 135/155/185/205/225
Women: 95/105/125/135/145

Post time for the WOD. Ex: 14:30 Rx

MON 08.22.22 Read More »

Today’s schedule

Workout of the Day (WOD)

A. E4MOM 16
3 Deadlift
30 sec Handstand Hold
5-8 Weighted Pull Ups
Rest remainder of the time

B. 4 Rounds [12min cap]
75 Double Unders
15 Ground to Overhead (75/55)

Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx

And coming tomorrow…

A. “Hanging Out”
Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thruster (75/55) (Rx+ 95/65)
Burpee Box Jump Overs (24/20)

B. CORE CASHOUT
3 Sets of
Max Hollow Rocks
60 seconds Chin Up Grip Hold (Rx+ Fat Gripz)
Rest 2 minutes between sets

Post time for the WOD. Ex: 12:10 Rx+

MON 08.15.22 Read More »

CFM Upcoming Events

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

Workout of the Day (WOD)

A. Weighted Pull Ups
5-5-5-5 increasing weight

B. 3 Rounds [15min cap]
400m Run
15 Bar Over Burpees
9 Clean & Jerk (115/75)

Post load for pull ups and time for the WOD. Ex: 57#, 10:45 Rx

And coming tomorrow…

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

Post time for the WOD Ex: 13:10 Rx+

MON 08.08.22 Read More »

CFM Upcoming Events

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
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
8:00p: Open Gym- Ross