WORKOUT OF THE DAY

Monthly Archives: September 2021

FRI 10.01.21

By | Partner WOD, WOD, Yoga | No Comments

Happy Birthday Coach Bri!

Coach Brianna in the Open

Coach Brianna competing at Graveyard Games

Coach Brianna before having baby Liam

CFM Upcoming Events

Sunday, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:00 am for a running WOD at CFM. We’ll be taking 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- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

6 Rounds For Time: [21min cap]
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top of the box with their hands

B. Accumulate:
50 Medball Sit-up Tosses (Individual total)
– With a partner
Then…
Rocking Calf Stretch
:60 each side

At Home
6 Rounds For Time: [21min cap]

400m Run
15 Low Object Jump Overs

B. Accumulate:
50 Straight Leg Weighted Sit-ups
Then…
Rocking Calf Stretch
:60 each side

Post time for the WOD. Ex: 17:43 Rx

And coming Saturday…

BARBELL FOR BOOBS

A. PARTNER GRACE GETS PERSONAL
For Time: [15min cap]

60 Clean & Jerks
@ 65% of 1RM Clean & Jerk
(Choose a heavy to moderate load)

All the reps are team totals. 1 partner working at a time. Partners may alternate single reps or switch after larger sets.

B. Cash Out
For Time With a Partner: [12min cap]

100 Bar-Facing Burpees
– Resting partner bear hug holds a medball (20/14#)

At Home
A. For Time: [15min cap]

40 DB Clean & Jerk
40 High Plank to Low Plank
40 DB Clean & Jerk

B. Cash Out
For Time [10min cap]

50 DB Facing Burpees

Post time to complete the WOD and cash out. Ex: 12:40 @ 185#, 8:48 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Single-Leg Box Squat
or
Weighted Single-Leg Squat Practice

B. 20:00 For Distance:
Row
Plank Hold
– One partner rows while the other holds and then switches when the plank stops.

At Home
B. For Time:

1600m Run
100 Double Knee Tucks in Plank
1600m Run

Post load/scale for squat and distance for the WOD. Ex: 35# and 5,321m Rx.

Sunday Schedule

8:00a: Aerobic Capacity at CFM Loop- Michael
9:45a: Weightlifting- Brianna
11a: All Levels CrossFit- Adam
12n: Yoga- Maya

THUR 09.30.21 Pop Up Bring-A-Friend Day!!

By | Bring a Friend Days, WOD | No Comments

September Bring-A-Friend Day evening crew!

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 taking 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
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
8:00p: Weightlifting- Michael

Invite a friend to join the fun!

Workout of the Day (WOD)

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

And coming tomorrow…

6 Rounds For Time: [21min cap]
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top of the box with their hands

B. Accumulate:
50 Medball Sit-up Tosses (Individual total)
– With a partner
Then…
Rocking Calf Stretch
:60 each side

At Home
6 Rounds For Time: [21min cap]

400m Run
15 Low Object Jump Overs

B. Accumulate:
50 Straight Leg Weighted Sit-ups
Then…
Rocking Calf Stretch
:60 each side

Post time for the WOD. Ex: 17:43 Rx

WED 09.29.21

By | WOD | No Comments

Coach Bri

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

TUES 09.28.21

By | WOD | No Comments

Kristen and Jennifer

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!

MON 09.27.21

By | WOD | No Comments

Coach Hailey

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

FRI 09.24.21 Handstand Workshop This Sunday!

By | Events, Partner WOD, WOD, Yoga | No Comments

Upgrade the daily commute for a lifetime pursuit!! What do you get to do this weekend?

CFM Upcoming Events

Sunday, September 26th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. 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!

Come get upside and advance your handstand skills!

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

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- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats or Pistols

B. 9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

At Home
B. 7 Sets For Load:

5/5 Weighted Split Squats
10 Jumping Squats
15 Weighted Good Mornings
– Rest 1:30 between rounds

Post load for squat heaviest 1 rep, 3 rep, 5 rep, and 10 rep.
Ex: 355, 320, 305, 275

And coming Saturday…

A. Partner WOD
2 Rounds For Time: [20min cap]

100/80 Calorie Row
50 Handstand Push-ups
– One partner works while one rests

B. Accumulate:
50 Elbow Plank Swimmers (R+L=2)
2:00 Knee Tuck Hold Bar Hang

At Home
A. Partner WOD
2 Rounds For Time: [20min cap]

1000m Run
50 Handstand Push-ups
– One partner works while one rests

B. Accumulate:
50 Elbow Plank Swimmers (R+L=2)
2:00 Weighted Hollow Hold With Knee Tuck

Post time for the WOD. Ex: 14:32 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. On a 10:00 Clock:
Build up to a heavy hang power clean + 2 lunges

B. For Time: [17min cap]
100m Run
100 Lateral Hops Over Barbell
100m Run
30 Hang Power Cleans (95/65) (Rx+ 135/95)
100m Run
3:00 Plank Hold
100m Run
30 Front Rack Lunges (95/65) (Rx+ 135/95)
100m Run
100m KB Farmer Carry (53’s/35’s) (Rx+ 70’s/53’s)
100m Run

At Home
A. On a 10:00 Clock:

Build up to a heavy hang power clean + 2 lunges

B. For Time: [17min cap]
100m Run
100 Lateral Hops Over DB
100m Run
30 DB Power Cleans (50’s/35’s)
100m Run
3:00 Plank Hold
100m Run
30 DB Front Rack Lunges (50’s/35’s)
100m Run
100m DB Farmer Carry (50’s/35’s)
100m Run

Post load for lunge complex and time for the WOD. Ex: 195#, 14:32 Rx

Sunday Schedule

8:15a: Aerobic Capacity at Phoenix Park- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Handstand Workshop- Priscila Baptista

THUR 09.23.21 Bring-A-Friend Day!!

By | Bring a Friend Days, Partner WOD, WOD | No Comments

#tbt Stronger together. Coach Damon circling the class up for a Partner WOD!

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- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

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

And coming tomorrow…

A. On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats or Pistols

B. 9 Sets For Load:
Back Squat
10-5-3-1-1-1-3-5-10

At Home
B. 7 Sets For Load:

5/5 Weighted Split Squats
10 Jumping Squats
15 Weighted Good Mornings
– Rest 1:30 between rounds

Post load for squat heaviest 1 rep, 3 rep, 5 rep, and 10 rep.
Ex: 355, 320, 305, 275