September 2021

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

Happy Early Birthday Bri!! (It’s on Friday)
10 Rounds [30min cap]
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]

At Home
10 Rounds [30min cap]
1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)

[30 second Dance cash out]

Post final weight for Clean complex and total time to complete WOD Ex: 255, 15:23 Rx

And coming tomorrow… Pop Up Bring-A-Friend Day!!

A. For Rounds & Reps:
AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry

B. 3 Sets For Quality:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side

At Home
A. For Rounds & Reps:
AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry

Score rounds and reps for each AMRAP.
Ex: 2+17, 3+2, 440m Rx

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. 5 Rounds For Time: [23min cap]
500/350m Row
– After each row, perform 2 double unders for each row pull taken to complete 500/350m
– Athletes that can row with a stroke rate below 25 strokes/minute (s/m) will minimize the number of double unders each round.
-Typically 1 stroke = 10 m for men, and 1 stroke = 7 m for women so the average round will be 50 strokes and 100 double unders.

Intermediate
– After each row, perform 1 double under for each row pull taken to complete 500/350m

Scaled
5 Rounds For Time:
350/200m Row
– After each row, perform 2 singles or 1 speed step for each row pull taken to complete 350/200m

B. Accumulate
2:00 L-Sit Hold
50 V-ups

At Home
A. 2 Rounds For Time:
25 DB Power Cleans (50’s/35’s)
25 DB Thrusters (50’s/35’s)
25 Mountain Climbers (R+L=1)
– Every minute on the minute including the start, perform 25 Double Unders or Single Unders.

Score time for the WOD. Ex: 18:12 Rx

And coming tomorrow…

Happy Early Birthday Bri!! (It’s on Friday)
10 Rounds [30min cap]
1 Squat Clean + Front Squat (add 5-20lb per set)
8 Russian Kettlebell Swings (70/53)
9 Side Slamballs (20/15)

[30 second Dance cash out]

At Home
10 Rounds [30min cap]
1 DB Squat Clean + 1 DB Front Squat (add 1 rep both movements per round) or 1 burpee + 1 jumping squat
8 Double Russian DB Swings (35’s/25’s) or Frog Hops
9 DB Russian Twists (35/25) or 18 Russian Twists (R+L=1)

[30 second Dance cash out]

Post final weight for Clean complex and total time to complete WOD Ex: 255, 15:23 Rx

CFM Upcoming Events

Thursday, September 30th Pop Up CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly workout. We’ll be doing kettlebell swings and up-downs and farmer’s carry. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:15 am for a running WOD at CFM. We’ll be tacking that track endurance and putting it to the urban test around the block and driveway hills. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here

Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24

Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, October 29th CFM Halloween Party!

CFM Upcoming Events

Thursday, September 30th Pop Up CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly workout. We’ll be doing kettlebell swings and up-downs and farmer’s carry. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:00 am for a running WOD at CFM. We’ll be tacking that track endurance and putting it to the urban test around the block and driveway hills. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here

Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24

Thursday, October 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Push Press
On a 6:00 min clock build to a heavy set of 3 Push Press
70-75% 1 RM. This is not a 3 rep max.

B. For Time: [17min cap]
50-30-20
Thrusters (45/35) (Rx+ 65/45#)
30-20-10*
Pull-ups

*(Rx+ 50-30-20 reps)

Scaled
For Time:
30-20-10
DB Thrusters (15/10#)
Upright Ring Pulldown

At Home
A. Seated DB Z-Press
3 sets of 3 reps at tempo 31X1
Rest 1 minute between sets

B. For Time: [17min cap]
50-30-20
Bowtie Thrusters (50/35)
30-20-10
DB Upright Row (50’s/35’s)

Post load for push press and time for the WOD. Ex: 175#, 12:20 Rx.

And coming tomorrow…

A. 5 Rounds For Time: [23min cap]
500/350m Row
– After each row, perform 2 double unders for each row pull taken to complete 500/350m
– Athletes that can row with a stroke rate below 25 strokes/minute (s/m) will minimize the number of double unders each round.
-Typically 1 stroke = 10 m for men, and 1 stroke = 7 m for women so the average round will be 50 strokes and 100 double unders.

Intermediate
– After each row, perform 1 double under for each row pull taken to complete 500/350m

Scaled
5 Rounds For Time:
350/200m Row
– After each row, perform 2 singles or 1 speed step for each row pull taken to complete 350/200m

B. Accumulate
2:00 L-Sit Hold
50 V-ups

At Home
A. 2 Rounds For Time:
25 DB Power Cleans (50’s/35’s)
25 DB Thrusters (50’s/35’s)
25 Mountain Climbers (R+L=1)
– Every minute on the minute including the start, perform 25 Double Unders or Single Unders.

Score time for the WOD. Ex: 18:12 Rx

CFM Upcoming Events

Thursday, September 23rd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here
https://bit.ly/CFMHandstandWorkshop2021

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

3 Rounds Each For Time: [30min cap]
1000m Run
50 Sit Ups (Rx+ 35 GHD Sit-ups)
25 Deadlifts (135/95) (Rx+ 185/125#)
– Rest 2:00 between rounds

At Home
3 Rounds Each For Time: [30min cap]
1000m Run
50 Sit Ups
25 DB Deadlifts (50’s/35’s)
– Rest 2:00 between rounds

Post time for the WOD.
Ex: 28:20 Rx

And coming tomorrow… Bring-A-Friend Day!!

Bring-A-Friend Day!
Partner WOD
AMRAP 20
20 Bear Hug Squats (20/15)*
10 Burpees (Partner Bear Hugs Slamball)
25/20 Cal Row
10 Slam Balls Over Target (20/15)* at 7/6ft

*(Rx+ 30/20)

1 partner working at a time. All reps are team total. Partition the rounds and reps anyway. While 1 partner is doing burpees the other partner must bear hug the slamball.

Post rounds and reps for the WOD. Ex: 6+48 Rx

CFM Upcoming Events

Thursday, September 23rd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here
https://bit.ly/CFMHandstandWorkshop2021

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

A. EMOM 12:
Minute 1: 5 Box Step-offs
Minute 2: 5 Box Jumps For Height
Minute 3: 5 Box Jumps From Seated

B. 3 Rounds For Time: [17min cap]
25 DB Push Jerks (50’s/35’s)*
50 Double Unders
25 Weighted Step-ups (24/20”) (50’s/35’s)*
50 Double Unders

*(Rx+ 53’s/35’s Kettlebells)

At Home
A. EMOM 12:
Minute 1: 5 Drop Squats
Minute 2: 5 Broad Jump for Distance
Minute 3: 5 Kneel Jump

B. 3 Rounds For Time: [17min cap]
25 DB Push Jerks (50’s/35’s)
50 Double Unders
25 Weighted Lunge Steps (50’s/35’s)
50 Double Unders

Post load time for the WOD. Ex: 11:40 Rx

And coming tomorrow…

3 Rounds Each For Time: [30min cap]
1000m Run
50 Sit Ups (Rx+ 35 GHD Sit-ups)
25 Deadlifts (135/95) (Rx+ 185/125#)
– Rest 2:00 between rounds

At Home
3 Rounds Each For Time: [30min cap]
1000m Run
50 Sit Ups
25 DB Deadlifts (50’s/35’s)
– Rest 2:00 between rounds

Post time for the WOD.
Ex: 28:20 Rx

Covid Precauions Update

All athletes at CFM will be required to be vaccinated for Covid (at least 1st dose) starting Monday 8/16 or have recent negative Covid test with 3 days. Members can bring their vaccination card to the gym, present a photocopy, or email for verification of vaccine status or their negative Covid test. We want to thank all of our members for taking this step for the safety of our community.

CFM Upcoming Events

Thursday, September 23rd CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!

Sunday, September 26th Handstand Workshop Series w/ Priscila on Sunday 9/26 and 10/10 at 12 PM! Join Priscila for this 2 part workshop series as she teaches us how to work to get that perfect handstand! -Cost for the 2 part workshop is $59. Purchase the full workshop here
https://bit.ly/CFMHandstandWorkshop2021

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. In 12 minutes work up to a heavy snatch complex
1 Snatch Pull + 1 Hang Power Snatch

B. 3 Rounds For Time: [12min cap]
15/11 Cal Row (Rx+ 30/20 Cal Airdyne)
12 Power Snatches (75/55) (Rx+ 95/65)*
9 Burpees

*No dropping barbells for all athletes.

At Home
A. In 12 minutes work up to a heavy snatch complex
1 Double DB Snatch Pull + 2 Double DB Hang Power Snatch

B. 3 Rounds For Time:
200m Run
18 Alternating DB Power Snatches (50/35)
9 DB Facing Burpees

Post load for complex and time for the WOD. Ex: 165#, 7:38 Rx.

And coming tomorrow…

A. EMOM 12:
Minute 1: 5 Box Step-offs
Minute 2: 5 Box Jumps For Height
Minute 3: 5 Box Jumps From Seated

B. 3 Rounds For Time: [17min cap]
25 DB Push Jerks (50’s/35’s)*
50 Double Unders
25 Weighted Step-ups (24/20”) (50’s/35’s)*
50 Double Unders

*(Rx+ 53’s/35’s Kettlebells)

At Home
A. EMOM 12:
Minute 1: 5 Drop Squats
Minute 2: 5 Broad Jump for Distance
Minute 3: 5 Kneel Jump

B. 3 Rounds For Time: [17min cap]
25 DB Push Jerks (50’s/35’s)
50 Double Unders
25 Weighted Lunge Steps (50’s/35’s)
50 Double Unders

Post load time for the WOD. Ex: 11:40 Rx