6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
8 Rounds, each for time of:
20 Push-ups
200m Sprint
*Rest 2 minutes between rounds, score is slowest round
Post time for slowest round. Ex: 1:26 Rx
And coming tomorrow…
A. 2 Rounds For Time: [10 Minute Time Cap]
18 Cal Row
15 Thrusters (95/65)
12 Pull Ups (Rx+ C2B)
B. Snatch:
10 minutes to Work to a Heavy Single (power or full)
Post time for the WOD and load for snatch. Ex: 5:48 Rx, 190#
1 minute Parallette burpee challenge after Friday Night Lights!
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: Friday Night Lights 18.5!
Workout of the Day (WOD)
WORKOUT 18.5
18.5 = 12.5 = 11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Scaled and L1 perform jumping chin-overbar pull-ups
Post total reps complete in the AMRAP. Ex: 132 Rx.
And coming Saturday…
Team WOD
In teams of 3 complete:
10 Rounds
300m
While partner is running complete AMRAP of:
8 Power Clean (m = 75/115/155, w = 55/85/105)
10 Toes to bar
12 AbMat Situps
At 3, 2, 1… go, 1st partner starts on 300m run and other partners begin the AMRAP with 1 person working at a time. Teams may partition the rounds and reps any way. All reps are team totals. Once 1st partner finishes 300m run they tag the next person to go run to start 2nd round of 300m. Continue rotating runs until 10 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.
Post time for 3000m and total rounds and reps completed in AMRAP.
Example: 13:30, 14+23 L2 Team of 3
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. Bench Press: 3 sets of 5 reps. Worksets. Max reps final set.
B. 4 Rounds For Time:
8 Box Jumps (m = 20/24/30” w = 16/20/24”)
11 Kettlebell Swings (m = 16/24/32, w = 8/16/24kg)
15 Mountain Climbers (R+L=1)
Post load and reps for bench and post time for WOD. Ex: 230#, 6 reps, 8:13 L2.
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Neal
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Overhead Squat: 5 sets of 3. Work up to a heavy set of 3.
B. As many rounds as possible in 10 minutes:
8 Pullups (Rx+ = C2B)
10 Dumbbell Snatch (alt) (m = 25/35/50, w = 15/20/35)
Post max load for squat and rounds for 10 minute AMRAP. Ex: 235#, 8+14 L3+
And coming tomorrow…
A. Barbell Complex: Every 2 minutes on the minute (E2MOM) for 5 sets. Increasing weight:
3 Deadlift
3 Power Clean
3 Push Jerk
B. Partner WOD
8 Rounds For Time [12 Minute Time Cap]:
5 Deadlift (m = 95/135/185, w = 65/95/135)
100m Sprint
3,2,1…go 1 partner starts on Deadlift the other on the sprint. Once both are finished they switch to complete the first round. Complete each round in this fashion. All reps and distances are individual totals and only 1 partner sprinting at a time.
Post load for complex and time for the WOD. Ex: 235#, 6:48 L3.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
7:45p: CFM Black Panther Premiere!!
Workout of the Day (WOD)
A. Thruster: In 10 minutes work up to a moderate set of 2
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Toes to the Sky”
For Time [13 Minute Time Cap]:
Open: 50 Cal Row
Then… 4 Rounds of
10 Overhead Squats**
10 Toes to Bar**
**Scaling Levels
L3
Overhead Squat (115/75)
Toes to Bar
L2
Front Squats (95/55)
Anchored Leg Raises
L1
Front Squats (75/45)
Situps
Post time to complete the WOD. Ex: 7:25 L3
And coming tomorrow…
A. 3 Rounds For Time [18 Minute Time Cap]
30 Pullups
30 Deadlift (155/105)
30 Slamballs (30/20)
Elana keeping a nice arch position in gymnastics kipping swing.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. For Time [12 Minute Time Cap]:
75 Handstand Pushups
At the beginning of each minute perform 20 Double-unders.
B. Partner WOD:
12 Minute AMRAP
21 Burpees Over Kettlebell
15 Kettlebell Swings (m = 16/24/32, w = 12/16/24)
All reps are a team total. 1 partner working at a time. 1 partner must complete a minimum of 3 burpees before switching.
8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Lana Wilson
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Neal
12:15a: Yoga- Lana Wilson
5p: Strength Training/Open Gym- Tina
6p: Strength Training/Open Gym- Tina
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise and total for final score.
Ex: 6, 14, 10, 11, 10 = 51 Rx.
And coming tomorrow…
A. Muscle Up: In 10 minutes work on strict muscle up transitions.
B. “Star Lord”
20 Minute AMRAP
200 Double-Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14) 10ft
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle-Ups
Post total reps from AMRAP. Ex: 482 Rx
Upcoming CFM Events
Thursday, Dec 28th:Early bird registration ends for the Lurong Resolution Challenge on Thursday 12/28 at 11:59pm. Sign up now to save 33% off registration!! If you are looking to make some serious improvements to your diet and fitness so you can achieve your goals, this is your answer. Click here for more details and to join Team CFM for the challenge.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
CrossFit Total
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
Post weights for each lift and total. Ex: 250#, 150#, 365#, (765#)
And coming tomorrow…
A. Power Snatch: 2-2-2-2-2 work ups.
B. “Snatch & Go”
4 Rounds for Time [11 Minute TIme Cap]
10 Toes to bar**
10 Snatch (m = 65/95/135, w = 45/65/95)*
**L2 = knees to 90, L1 = situps
*For L1 the movement may be ground to overhead
Post load for snatch and time for the WOD. Ex: 175, 9:23 L3.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. 7 Rounds For Time [20 Minute Time Cap]:
12 Thrusters (m = 45/65/75, w = 35/45/55)
9 Toes to bar
200m Run with Medball (m = 10/14/20, w = 8/10/14)
Post time to complete the WOD. Ex: 13:40 L3
B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch
And coming tomorrow…
“Barbara” [37 Minute Time Cap]:
L3
5 rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post times for each round. Ex: 2:45, 2:55, 3:18, 3:30, 3:28 L3.
L2 Intermediate
5 rounds, each for time, of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 minutes between rounds.
L1 Beginner
4 rounds, each for time, of:
10 Ring rows
15 Push-ups
20 Sit-ups
25 Squats
Rest 3 minutes between rounds
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
“Kelly’s House”
5 Minute AMRAP
400m Run*
30 Box Jumps (24/20”)
30 Wallballs** (20/14 at 10ft)
Time remaining: Max Pushups
Rest 3 minutes
5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
Rest 3 minutes
5 Minute AMRAP
400m Run*
30 Box Jumps
30 Wallballs**
Time remaining: Max Pushups
*Running Levels: L1 = 200m, L2 = 300m, L3 = 400m
**Reps must be completed unbroken. Every time the ball is dropped or set down, or shouldered, the athlete must complete 2 burpees before continuing. Only after the 30th rep may the ball be dropped.
**Levels for Wallballs
L1 = 14/10 to 9ft
L2 = 14/10 to 10ft
L3 = 20/14 to 10ft
Post total pushups for AMRAPs. Ex: 87 L3
And coming tomorrow…
A. Back Tuck: In 15 minutes practice back tuck progressions
B. 10 Rounds For Load and Time [15 Minute Time Cap]:
3 Deadlift (65% of 1 RM)
1 Back Tuck
Post weight and time for the WOD.
Ex: 6:45 at 250# skin-the-cat back flip
