Priscila working on HS Position and creating tension in pike with Coach Hailey
CFM Upcoming Events
Thursday, November 18th 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, November 19th Casino Night 6-9 pm!
Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!
Saturday, December 11th Save the date! CFM Holiday 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. 4 Sets Each For Time:
Row 900/720m
Rest 3-4 minutes between sets
(Rx+ Bike 1600/1200m or Ski 800/600m)
B. E4MOM 12
Min 1: Plank Hold
Min 2: 100m DB Front Rack Carry (50/35#)
Min 3: 100m DB Waiter Carry + Farmer Carry
Min 4: Rest
Score fastest and slowest time for Row. Ex: 3:18, 3:24 Rx
And coming tomorrow…
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
– Increase weight across all sets.
Post heaviest load for each lift. Ex: 185#, 265#, 425#
Thursday, November 18th 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!
Saturday, November 20th CFM Weightlifting Meet.
Saturday, December 11th Save the date! CFM Holiday 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
CFM Halloween Party Friday! Mash Up Ideas for Costumes Approved!
CFM Halloween Party and Monster Match Ups!
5:00-6:00p Happy Hour During Class (Drink, Chat and Watch Friends WOD)
6:00-6:45p Monster Mash Ups (Mini Competitions)
6:10p Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16p Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30p Match Up 3: Fran Variant >^) Scott, Carmen, and Adam
7:00-10:00p Social & Games
10:15p Clean Up & Goodbye
Guests and Party Entrance Procedure
All attendees will need to have their vaccination card (present or on file in ZP) OR negative Covid test within 72 hours to enter the building on Friday evening. Members who have their vaccination status updated in ZP and who have attended class will not need to present their card. In addition all members and guests will be temperature checked at the door when entering. Thank you for your patience and understanding for these precautions for the Halloween Party.
Workout of the Day (WOD)
A. For Time: [20min cap]
4 Rope Climbs (15-ft.)*
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
40 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
*(Rx+ Legless Rope Climbs)
*NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.
B. Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB
At Home
A. For Time: [20min cap]
20 Renegade Row (R+L=1)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
15 Renegade Row
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
10 Renegade Row
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
5 Renegade Row
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
Score time for the WOD. Ex: 16:29 Rx
Kristen and Jennifer
And coming Saturday…
Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!! If you got that fast runner friend, come have them rabbit and show their talent!
A. For Time: [15min cap]
Run 1-mile
B. Team WOD
“Shredder Abs”
Halloween inspired!
Post time for the 1-mile run. Ex: 6:52 Rx
Saturday Schedule
10:30a: All Levels CrossFit- SPECIAL- Michael
11:45a: Yoga- Maya Nenova
And coming Sunday…
A. 5 Sets x 1 Rep
Weighted Strict Pull-up
Weighted Strict Ring Dip
Friday, October 29th CFM Halloween Party and Monster Match Ups! 6-9 pm.
6:10 PM Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16 PM Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30 PM Match Up 3: Fran Variant >^)
Saturday, October 30th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!!
There will be a sign up on the Whiteboard for athletes participating! This will also be a Pop-Up BAF! If you got that fast runner friend, come have them rabbit and show their talent!
Thursday, November 18th 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!
Saturday, November 20th CFM Weightlifting Meet.
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)
A. 9 Sets For Load:
Bench Press
5-5-3-3-3-1-1-1-1
B. 2 Sets For Quality:
1:00 Top of Dip or Plank Hold
15 Single-Arm Ring Rows / Arm
1:00 Chin-Over-Bar Hold
15 Single-Arm Ring Rows / Arm
Score weight for each of 4 singles and total of singles.
Ex: 235, 245, 260, 275 = 1015 Rx
And coming tomorrow…
A. For Time: [20min cap]
4 Rope Climbs (15-ft.)*
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
40 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
*(Rx+ Legless Rope Climbs)
*NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.
B. Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB
At Home
A. For Time: [20min cap]
20 Renegade Row (R+L=1)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
15 Renegade Row
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
10 Renegade Row
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
5 Renegade Row
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
Friday, October 29th CFM Halloween Party and Monster Match Ups! 6-9 pm.
6:10 PM Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16 PM Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30 PM Match Up 3: Fran Variant >^)
Saturday, October 30th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!!
There will be a sign up on the Whiteboard for athletes participating! This will also be a Pop-Up BAF! If you got that fast runner friend, come have them rabbit and show their talent!
Thursday, November 18th 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!
Saturday, November 20th CFM Weightlifting Meet.
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
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)
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (95/65#) (Rx+ 115/75#)
– Each time you break, perform 50 double unders
– Rest 4:00
From 12:00-20:00
AMRAP 8:
Max Hang Power Cleans (155/105#) (Rx+ 205/145#)
– Each time you break, perform 30 squats
Score reps of press and clean in each AMRAP.
Ex: 43, 58 Rx
And coming tomorrow…
A. 9 Sets For Load:
Bench Press
5-5-3-3-3-1-1-1-1
B. 2 Sets For Quality:
1:00 Top of Dip or Plank Hold
15 Single-Arm Ring Rows / Arm
1:00 Chin-Over-Bar Hold
15 Single-Arm Ring Rows / Arm
Score weight for each of 4 singles and total of singles.
Ex: 235, 245, 260, 275 = 1015 Rx
Coach Hailey and Coach Mike Croppin’ it on Tuesday! #croptoptuesday
CFM Upcoming Events
Friday, October 29th CFM Halloween Party and Monster Match Ups! 6-9 pm.
6:10 PM Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16 PM Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30 PM Match Up 3: Fran Variant >^)
Saturday, October 30th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!!
There will be a sign up on the Whiteboard for athletes participating! This will also be a Pop-Up BAF! If you got that fast runner friend, come have them rabbit and show their talent!
Thursday, November 18th 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!
Saturday, November 20th CFM Weightlifting Meet.
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- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. 3 Sets For Load:
10 Front Squats
– Rest 1:30 between sets
B. 3 Rounds For Time: [20min cap]
800m Run
50 Deadlifts (75/55#) (Rx+ 95/65#)
Score load for squats and time for the WOD. Ex: 185#, 18:01 Rx
And coming tomorrow…
On a 20:00 Clock For Reps:
From 0:00-8:00:
AMRAP 8:
Max Strict Presses (95/65#) (Rx+ 115/75#)
– Each time you break, perform 50 double unders
– Rest 4:00
From 12:00-20:00
AMRAP 8:
Max Hang Power Cleans (155/105#) (Rx+ 205/145#)
– Each time you break, perform 30 squats
Score reps of press and clean in each AMRAP.
Ex: 43, 58 Rx
Coach Mike working hip and ankle mobility on a tall box
CFM Upcoming Events
Friday, October 29th CFM Halloween Party and Monster Match Ups! 6-9 pm.
6:10 PM Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16 PM Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30 PM Match Up 3: TBA
Saturday, October 30th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!!
There will be a sign up on the Whiteboard for athletes participating! This will also be a Pop-Up BAF! If you got that fast runner friend, come have them rabbit and show their talent!
Thursday, November 18th 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!
Saturday, November 20th CFM Weightlifting Meet.
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
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. EMOM 10:
Minute 1 | 3 Wall Walks
Minute 2 | 12 Bent Over Rows
B. 4 Rounds For Time: [13min cap]
18 Stationary Overhead Lunge (95/65#)
25 V-Ups
*(Rx+ 135/95# and 25 GHD Sit Ups)
Post fewest reps for the EMOM and heaviest load. Score time for the WOD.
Ex: 3, 12 @ 135#, 8:40 Rx
And coming tomorrow…
A. 3 Sets For Load:
10 Front Squats
– Rest 1:30 between sets
B. 3 Rounds For Time: [20min cap]
800m Run
50 Deadlifts (75/55#) (Rx+ 95/65#)
Score load for squats and time for the WOD. Ex: 185#, 18:01 Rx
Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class! 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- Brianna 12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
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)
LIFT MOVE WORK
Rx
On a 20:00 Clock
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
Intermediate
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees
Beginner
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees
Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx
And coming Saturday…
A. In 12 minutes build to a heavy set
3 Muscle Snatch + 2 Power Snatch + 1 Overhead Squat
B. Partner Nasty Nancy
5 Rounds For Time: [24min cap]
500m Run
15 Overhead Squats (95/65#) (Rx+135/95#)
15 Bar Facing Burpees
Distance and reps are team totals. 1 partner working at a time. Partner may partition the rounds and reps any way.
At Home
A. In 12 minutes complete 5 sets of the complex
3 DB Muscle Snatch + 2 DB Power Snatch + 1 DB Overhead Squat
1 set of the complex is on the right arm and then the left arm
B. Partner DB Nasty Nancy
5 Rounds For Time: [24min cap]
500m Run
8/8 DB Mixed Rack Overhead Squats (50’s/35’s)
15 DB Facing Burpees
Post load for complex and time for the WOD. Ex: 140#, 22:10 Rx
Saturday Schedule
8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Carmen
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Monica Miller
And coming Sunday…
A. 3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm
10 Alternating KB Single-Leg Deadlifts
– Alternate after each movement with a partner
B. 10 Rounds:
In a 2 minute window complete…
15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Calorie Row
– Alternate full rounds with a partner
– Score total calories. Reset the rowers each round.
At Home
B. 10 Rounds:
In a 2 minute window complete…
15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Run For Distance
– Alternate full rounds with a partner
Post total Cals for the 10 rounds. Ex: 189 Rx.
Sunday Schedule
9:45a: Weightlifting- Mohammed
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista
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!
Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class.
Friday, October 29th CFM Halloween Party! 6-9 pm.
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- Michael
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)
A. EMOM 9
Min 1: 16 Strict Knee Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest
(Rx+ Strict Knees to Triceps, Weighted Single Leg Squats)
B. For Time With Partner: [18min cap]
Partner 1: 3000/2550m Row
Partner 2: 180 Box Jumps
Partner 1 starts on the rower and Partner 2 starts on the box jumps. Partners can switch between movements as needed until the rowing and box jumps are complete.
Decrease the height of the box after every 60 reps.
60 Box Jumps 30/24″
60 Box Jumps 24/20″
60 Box Jumps 20/16″
(Rx+ 36/30-30/24-24/20″)
At Home
A. EMOM 9
Min 1: 16 Straight Leg Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest
B. For Time With Partner: [18min cap]
Partner 1: 6 x 400m Run
Partner 2: 180 Jumping Lunges
Score fewest reps completed for EMOM. Score time for the WOD.
Ex: 12, 16 Rx. 13:15 Rx
And coming tomorrow…
LIFT MOVE WORK
Rx
On a 20:00 Clock
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
Intermediate
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees
Beginner
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees
Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
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)
A. AMRAP 20:
10 Barbell Good Morning (45/35#)
100m Farmer Carry (35’s/25’s) (Rx+ 50’s/35’s)
10 Med Ball Sit-ups (20/14#)
– Add 10 reps to the Good Mornings and Sit-ups after each round.
B. 3 Sets for Quality
:30 Push-up Plank Hold
:30 Groiner Stretch / Side
:30 Lacrosse Ball Calves / Side
:30 Lacrosse Ball Forearm / Side
At Home
A. AMRAP 20:
10 DB Good Morning (35/25#) (Rx+ 50/35#)
100m Farmer Carry (35’s/25’s) (Rx+ 50’s/35’s)
10 Straight Leg Weighted Sit-ups (35/25#) (Rx+ 50/35#)
– Add 10 reps to the Good Mornings and Sit-ups after each round.
Post rounds and reps for the WOD. Every 10m = 1 rep.
Ex: 7+88 Rx
And coming tomorrow…
A. EMOM 9
Min 1: 16 Strict Knee Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest
(Rx+ Strict Knees to Triceps, Weighted Single Leg Squats)
B. For Time With Partner: [18min cap]
Partner 1: 3000/2550m Row
Partner 2: 180 Box Jumps
Partner 1 starts on the rower and Partner 2 starts on the box jumps. Partners can switch between movements as needed until the rowing and box jumps are complete.
Decrease the height of the box after every 60 reps.
60 Box Jumps 30/24″
60 Box Jumps 24/20″
60 Box Jumps 20/16″
(Rx+ 36/30-30/24-24/20″)
At Home
A. EMOM 9
Min 1: 16 Straight Leg Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest
B. For Time With Partner: [18min cap]
Partner 1: 6 x 400m Run
Partner 2: 180 Jumping Lunges
Score fewest reps completed for EMOM. Score time for the WOD.
Ex: 12, 16 Rx. 13:15 Rx
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- Carmen
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. For Time: [17min cap]
3:00 Handstand Hold
100 Squats
150ft Handstand Walk
100 Squats
30 Handstand Push-ups
B. 2 Sets For Quality
10 Single-Arm Ring Rows / Arm
:30 RIng Row Hold
– Use two hands to hold at the top of the ring row hold
At Home
B. 2 Sets For Quality
10 Single-Arm DB Bent Over Row / Arm
:15/:15 Push Ups Position Single-Arm DB Row Hold
Score time for the WOD. Ex: 14:20 Rx
SCALING
In today’s workout, it’s OK for athletes to challenge themselves with the movement options they choose. If athletes can perform the Rx’d movement, but struggle with the reps or volume, cut the volume and let them try. Today may be a day where we look to scale the volume of exercises as opposed to changing the movement. This is one of the best ways to build confidence.
Handstand Hold
Time (2:00 or 1:00)
Pike Hold (Feet or Knees)
Plank Hold
Handstand Walk
2:00 Max Distance (minimum 5 ft increments)
2:00 Max Distance w/ walk to wall (2-4ft increments)
2:00 HS Plate Taps
2:00 Pike HS Shoulder Taps
Bear Crawl (Hips above shoulders)
Kipping Handstand Pushups*
(Ex: 10 kipping + 15 pike) #half Kipping and Half Pike*
Pike HSPU feet deficit w/ 45# plates
Pike HSPU feet (Pike)
Pike HSPU knees (PK) or add deficit
Incline Pushups (PU)
*(athletes must have 3 or more strict handstand push ups before they should do kipping handstand push ups in the workout. Build strength first, then add momentum)
Scale air squat to target. Also optionally reduce reps to 70 each set.
And coming tomorrow…
A. AMRAP 20:
10 Barbell Good Morning (45/35#)
100m Farmer Carry (35’s/25’s) (Rx+ 50’s/35’s)
10 Med Ball Sit-ups (20/14#)
– Add 10 reps to the Good Mornings and Sit-ups after each round.
B. 3 Sets for Quality
:30 Push-up Plank Hold
:30 Groiner Stretch / Side
:30 Lacrosse Ball Calves / Side
:30 Lacrosse Ball Forearm / Side
At Home
A. AMRAP 20:
10 DB Good Morning (35/25#) (Rx+ 50/35#)
100m Farmer Carry (35’s/25’s) (Rx+ 50’s/35’s)
10 Straight Leg Weighted Sit-ups (35/25#) (Rx+ 50/35#)
– Add 10 reps to the Good Mornings and Sit-ups after each round.
Post rounds and reps for the WOD. Every 10m = 1 rep.
Ex: 7+88 Rx
