Coach Travis warming up the class with some pause front squat.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
Jump Start
For Time
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Alternating Dumbbell Hang Squat Cleans (50/35)
Post time for the WOD. Ex: 14:32 Rx
And coming tomorrow…
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.
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)
12 Days Of Fit-mas [35min cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row
Post time to complete 12 Days of Fit-mas. Ex: 25:56 Rx
And coming Saturday…
A. Push/Pull Supersets
Turkish Reverse Lunges
5 x 5 (each leg)
Banded Straight Arm Pulldowns
5 x 12
B. AMRAP 4
30 Double Unders
3 Overhead Squats (135/95)
4 min Rest, repeat
Post rounds and reps completed during AMRAP. Ex: 8+5 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
And coming Sunday…
A. Rope Climb Technique
Max Rope Climbs in 1min
B. Gunshow
10-9-8-7-6-5-4-3-2-1
DB Bench Press (50/35’s)
2 Rope Climbs each round
Post time to complete WOD. Ex: 12:34 Rx
Sunday Schedule
8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
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. Turkish Get Ups
4-4-4-4-4 (2 reps per arm)
B. AMRAP 9
20 Single Arm DB Hang Clean & Jerk (50/35) (Change hands after 5 or 10 reps)
50 Double Unders
25ft Handstand Walk (scale 25ft straight leg bear crawl or plank shoulder taps)
20/14 Calorie Row
Post heaviest turkish get up and rounds and reps completed during AMRAP. Ex: 53#, 3+4 Rx
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
And coming Sunday…
TBA
Sunday Schedule
8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
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- Pat
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Snatch Complex
12 minutes to work to a heavy 3 position Snatch
B. For Time [22min cap]
400m Run
21 Alternating DB Snatch (50/35)
21 Box Jumps (24/20)
30/21 Calorie Row
15 Alternating DB Snatch
15 Box Jumps
400m Run
12 Alternating DB Snatch
12 Box Jumps
30/21 Calorie Row
9 Alternating DB Snatch
9 Box Jumps
Post heaviest 3 position snatch and time to complete WOD. Ex 145#, 19:53 Rx
And coming tomorrow…
A. Handstand Progressions
B. 18 Min EMOM
Min 1: 30sec Handstand Hold
Min 2: 20 Air Squats
Min 3: 10 DB Power Cleans (50/35’s)
Post weight used for DB Power Cleans WOD. Ex: 50’s Rx
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Pat
5:30p: All Levels CrossFit- Pat
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 20 (40:20)
Calorie Row
DB Push Press
Sit Up + Reach Up
Lunge Complex
Score is fewest reps completed on each movement. Ex 15, 16, 15, 12 Rx
And coming tomorrow…
A. Lurong WOD 1 Re-Test
The Championship Crusher
AMRAP 9
100 Double Unders
30 KB SDHP (53/35)
30 Burpees Over KB
30 Wallballs (20/14)
30 Chest to Bar Pull Ups
Post rounds and reps completed. Ex 1+162 L3
CFM Upcoming Events
Saturday, October 27th at 9p: BadAxe CFM Night at Bad Axe Throwing! Come dressed and ready to impress in your Halloween Costume and have a great time! Prices go up tomorrow, so get your tickets today!
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex
Hang Power Clean + Power Clean
5 x 2+1 (work to a heavy complex)
B. 3 Rounds [15 min cap]
45 Sit ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)
Post heaviest load and time to complete WOD. Ex 185#, 13:02 Rx
Saturday, October 27th at 9p: BadAxe CFM Night at Bad Axe Throwing! Come dressed and ready to impress in your Halloween Costume and have a great time! Look out for more details.
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Brianna
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Pat
7:30p: All Levels CrossFit- Michael
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Front Squat
5-5-5-5-5
B. 4 Rounds [20 min cap]
200m Run
16/12 Calorie Row
12 Chest to Bar Pull Ups
10 Alternating Dumbbell Snatches (70/50)
Post heaviest weight squatted and time for WOD. Ex 235#, 16:53 Rx
And coming tomorrow…
A. Push Press
3-3-3-3-3
B. For Time [14 Minute Time Cap]
45 Deadlifts (115/75)
35 Hang Power Cleans
25 Push Jerks
15 Overhead Squats
Post load for press and time for the WOD. Ex: 205#, 11:10 Rx
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- Anthony
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- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. AMRAP 20
200m Run
20/15 Cal Row
B. 2 Rounds
4 Bar Muscle Ups
8 Handstand Push Ups
16 Air Squats
Post rounds and reps for part A and time part B. Ex 7+201 Rx, 3:48 Rx
And coming tomorrow…
A. 12 Min EMOM
Min 1: 4 Bench Press (increasing)
Min 2: 4/4 Stationary Overhead Plate Lunges (45/25)
Post weight for bench press, and time to complete WOD Ex., 275, 14:34 Rx
CFM Upcoming Events
Wednesday, August 29nd:Â Gentle Yoga with Wil Milne! Join Wil as he highlights a series of gentle stretches to be performed during a lunch/work break to offset the aches and pains from working at a desk or sitting for prolonged hours. This class will be capped at 14.
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- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Back Squat
On the Minute x 9 (3 rounds)
Min 1 – 5 reps @ 75%
Min 2 – 3 reps @ 80%
Min 3 – 1 rep @ 85%
B. 12 Min EMOM
Min 1 – 12 Box Jumps
Min 2 – 10 Burpees
Min 3 – Max Cal Row
Min 4 – Rest
Post load for 75, 80, and 85% and total calories rowed. Ex: 220#, 235#, 250#, 65 cals Rx.
And coming tomorrow…
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
