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February 2020

Sunday morning circle up. #cfmfam #avengers

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

AMRAP 20
8 Right-Arm DB OH Walking Lunge Steps (50/35)
8 Dumbbell-facing burpee
8 Left-Arm DB OH Walking Lunge Steps (50/35)
8 C2B Pull Up

Post total rounds completed for the AMRAP. Ex: 12+20 Rx.

And coming Saturday…

Partner WOD [22min cap]
For Time

120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)

1 partner working at a time. All the reps are team totals. Partner may partition the reps any way.

Post time for the WOD. Ex: 16:28 Rx.

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (50/35)
20/15 Push Ups

B. Banded Stretches

Post time for the WOD. Ex: 8:20 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.28.20 Read More »

Shifali and Kris

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 18
MIn 1 – 6 Handstand Push Ups
Min 2 – 10 Single Leg KB Deadlift (5/5)
Min 3 – 30 sec Elbow Plank Hold

B. Partner WOD
2:10 minutes max cal row
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal ski
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal row
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal bike
0:10 rest
2:10 minutes max shuttle sprints 20 ft

Post total cals and total shuttle sprints from WOD. Ex: 205, 248 Rx.

And coming tomorrow…

AMRAP 20
8 Right-Arm DB OH Walking Lunge Steps (50/35)
8 Dumbbell-facing burpee
8 Left-Arm DB OH Walking Lunge Steps (50/35)
8 C2B Pull Up

Post total rounds completed for the AMRAP. Ex: 12+20 Rx.

THUR 02.27.20 Read More »

Priscila

Today’s schedule

5a: All Levels CrossFit- Brianna
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- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Jeannette
7:30p: All Levels CrossFit- Jeannette
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Bench Press: 3 sets of 5. Worksets. Max reps 3rd set.

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Box Jumps (24/20)
Situps
Kettlebell Swings

Complete all 8 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 48, 76, 84 Rx

And coming tomorrow…

A. EMOM 18
MIn 1 – 6 Handstand Push Ups
Min 2 – 10 Single Leg KB Deadlift (5/5)
Min 3 – 30 sec Elbow Plank Hold

B. Partner WOD
2:10 minutes max cal row
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal ski
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal row
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal bike
0:10 rest
2:10 minutes max shuttle sprints 20 ft

Post total cals and total shuttle sprints from WOD. Ex: 205, 248 Rx.

WED 02.26.20 Read More »

Elana

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Ivy”
AMRAP 12

50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps 3rd set.

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Box Jumps (24/20)
Situps
Kettlebell Swings

Complete all 8 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 48, 76, 84 Rx

TUES 02.25.20 Read More »

Chris H.

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
4 x 8
Work to a heavy set of 8

B. 8 Rounds [16min cap]
5 Burpee Box Jump Overs (24/20)
7 Dumbbell Power Cleans (50/35’s)
25 Double Unders

Post load for squat and time for the WOD. Ex: 285#, 12:10 Rx.

And coming tomorrow…

A. “Ivy”
AMRAP 12

50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

MON 02.24.20 Read More »

Taniel

Today’s schedule

5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- Ellen
12n: All Levels CrossFit- Ellen
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.

And coming Saturday…

Partner WOD
AMRAP 24

10 Dumbbell Snatch (50/35)
14/12 Cal Row
16 Toes to Bar

Post rounds + reps completed. Ex: 10+20 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Carlie
10a: All Levels CrossFit- Carlie
11a: All Levels CrossFit- Carlie
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Strict Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.21.20 Read More »

Coach Damon

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. 500m Row

B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (35/45)

REST 1 minute

2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. Rx

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.

THUR 02.20.20 Bring-A-Friend Day!! Read More »

Brandon K.

Today’s schedule

5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Neal
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Open Gym- Michael

Workout of the Day (WOD)

“Silver City”
EMOM 20

Min 1 – 6-12 Burpee Box Jump Overs (24/20) (Rx+=30/24)
Min 2 – 6-10 Hang Power Snatch + 6-10 Thrusters

Barbell weight:
Rx = 75/55
Rx+ = 95/65

Score the fewest reps completed in each minute. The number of hang power snatch must match the number of thrusters to count. Ex: 8, 7 Rx+

And coming tomorrow… Bring-A-Friend Day!

A. 500m Row

B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (35/45)

REST 1 minute

2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. Rx

WED 02.19.20 Read More »

Kathy

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Snatch
15min to work to a 1RM

B. 15-12-9-6-3 [10min cap]
Toes to Bar
Pull Ups (Rx+=C2B)
Kettlebell Swings (53/35)

Post load for snatch and time for the WOD. Ex: 215#, 6:40 Rx

And coming tomorrow…

“Silver City”
EMOM 20

Min 1 – 6-12 Burpee Box Jump Overs (24/20) (Rx+=30/24)
Min 2 – 6-10 Hang Power Snatch + 6-10 Thrusters

Barbell weight:
Rx = 75/55
Rx+ = 95/65

Score the fewest reps completed in each minute. The number of hang power snatch must match the number of thrusters to count. Ex: 8, 7 Rx+

TUES 02.17.20 Read More »

Alex B.

Today’s schedule

5a: All Levels CrossFit- Brianna
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- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

AMRAP 8
19 Wall Balls (20/14)
19 Calorie Row
Rest 2 minutes
AMRAP 8
19 Lateral Barbell Burpee
19 Deadlift (120/85)

Post total reps completed. Ex: 285 Rx.

And coming tomorrow…

A. Snatch
15min to work to a 1RM

B. 15-12-9-6-3 [10min cap]
Toes to Bar
Pull Ups (Rx+=C2B)
Kettlebell Swings (53/35)

Post load for snatch and time for the WOD. Ex: 215#, 6:40 Rx

MON 02.17.20 Read More »

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