6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Erica
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)
Tax Day
10 Rounds:
30 seconds Max Toes to Bar
30 seconds Rest
30 seconds Max Ring Dips
30 seconds Rest
30 seconds Max Deadlifts (body weight)
30 seconds Rest
30 seconds Max Handstand Push Ups
30 seconds Rest
Record total reps for each movement. Ex: 84, 75, 80 @ 215#, 88 Rx
And coming tomorrow…
A. Rope Climbs
10 min to complete
4-4-4
B. For Time:
400m Run
20 Chin Ups
40 Box Jumps (24/20)
20 Chin Ups
400m Run
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- Erica
7p: All Levels CrossFit- Erica
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. 3 Rounds For Time
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups
10 Back Squats (225/155)*
*No more than 60% of 1RM Back Squat
B. Hip Stretches
Post time for the WOD. Ex: 13:15 Rx
And coming tomorrow…
Tax Day
10 Rounds:
30 seconds Max Toes to Bar
30 seconds Rest
30 seconds Max Ring Dips
30 seconds Rest
30 seconds Max Deadlifts (body weight)
30 seconds Rest
30 seconds Max Handstand Push Ups
30 seconds Rest
Record total reps for each movement. Ex: 84, 75, 80 @ 215#, 88 Rx
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)
For Time [24 Minute Time Cap]:
600m Run
21-15-9
Thruster w/ Slam Ball (m = 15/20/30, w = 10/15/20)
Sit Ups
400m Run
15-12-9
Slam Balls (m = 15/20/30, w = 10/15/20)
V-Ups
200m Run
12-9-6
Burpees
Mountain Climbers (x2)
Post time for the WOD. Ex: 17:13 L2
And coming Saturday…
“Calvin & Hobbes”
Partner WOD
12 Rounds [24 Minute Time Cap]
6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)
**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. Rounds and reps are team totals. One partner working at a time only while other in static hold.
Post time to complete WOD. Ex: 23:10 L2
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. 50m Max Weight Sled Push
B. 5 Rounds [3 person Team]
100m Sled Push (95/50)
10 SandBag Cleans (50/25)
30sec KB Front Rack + Suitcase Hold (24’s/16’s kg)
[Each Partner Starts at a different Station]
Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx
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
12p: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Back Squat: 10-8-6-4-2
B. AMRAP 12
9 Deadlifts (225/155)
12 Burpees Over Bar
30 Double Unders
Post load for Squat and rounds and reps for AMRAP. Ex: 330#, 5+17 Rx.
And coming tomorrow…
For Time [24 Minute Time Cap]:
600m Run
21-15-9
Thruster w/ Slam Ball (m = 15/20/30, w = 10/15/20)
Sit Ups
400m Run
15-12-9
Slam Balls (m = 15/20/30, w = 10/15/20)
V-Ups
200m Run
12-9-6
Burpees
Mountain Climbers (x2)
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
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#
And coming tomorrow…
A. Back Squat: 10-8-6-4-2
B. AMRAP 12
9 Deadlifts (225/155)
12 Burpees Over Bar
30 Double Unders
Post load for Squat and rounds and reps for AMRAP. Ex: 330#, 5+17 Rx.
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#
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- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Clean & Jerk
3-3-3 (75% of 1 RM)
B. Double EMOM 10
EMOM 10
Odd: 20 Air Squats
Even: 7 Handstand Push-ups
(Scale to Pike HSPU from box, or DB Press)
EMOM 10
Odd: 20 Air Squats
Even: 6 Clean & Jerks (m=95/115/135 w=55/75/95) Grace Style
*No rest between EMOMs
Post load for clean & jerk and fewest reps completed for each movement in EMOM.
Ex: 210#, 20, 7, 20, 6 L3
And coming tomorrow…
8 Rounds, each for time of:
20 Push-ups
200m Sprint
*Rest 2 minutes between rounds, score is slowest round
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. Power Box Jumps: Complete 5 sets of 3 working up in height.
B. For time [22 Minute Time Cap]:
400m Run
30 GHD sit-ups
400m Run
40 Toes to bar
400m Run
50 Wallball Sit-ups
400m Run
60 Sit-ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
And coming Saturday…
Partner WOD
40-30-20 Rep Rounds For Time
Squat cleans (m = 65/95/135, w = 45/65/95)
Cal Row
All reps are team totals. 1 partner working at a time. Partners may partition the cleans any way. Each partner must row a minimum of 5 cals each round.
Post time to complete the WOD. Ex: 15:08 L3
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. 12 Minute EMOM:
1st: 5 GHD situps
2nd: 5x (downward dog + upward dog)
3rd: 15 seconds False grip hold
B. For Time [12 Minute Time Cap]:
20 Ring Rows
40 Strict Press (m = 45/75/95, w = 35/55/65)
20 Ring Rows
*Every Minute On the Minute – 10 Jumping Lunges
Post time to complete WOD. Ex: 10:15 L3
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15a: Yoga- Lana Wilson
5,6p: Open Gym- Travis
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. “Upper Hand”
20 Minute AMRAP
2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges
**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.
† (Rx+ = 8 Strict HSPU)
Post rounds and reps for the WOD. Ex: 7 + 4 Rx.
And coming tomorrow…
A. Power Box Jumps: Complete 5 sets of 3 working up in height.
B. For time [22 Minute Time Cap]:
400m Run
30 GHD sit-ups
400m Run
40 Toes to bar
400m Run
50 Wallball Sit-ups
400m Run
60 Sit-ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
7p: All Levels CrossFit- Anthony
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: In 15 minutes work up to a 5 rep max.
B. For Time [16 Minute Time Cap]:
10 Strict press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Barbell weight (65/95/115, 45/65/80)
Post load for deadlift and time for WOD. Ex: 415#, 9:48 L3
And coming tomorrow…
A. Rope Climbs: In 15 minutes work on rope climbing technique**
B. “Upper Hand”
20 Minute AMRAP
2 Rope Climbs**
16 Pushups†
50 ft Walking Lunges
**Reminder that all CFM athletes must wear long socks or pants or leg sleeves to practice rope climbs or perform them in the WOD. Protect your shins and legs from rope burn.
