B. EMOM 10 (:40 work/:20 rest) Min 1: Cal Row Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.
Upcoming Events
Friday, July 31st Spider-Man: Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Patrick 7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
3 Rounds [24min cap] 400m Run 25 Toes to Bar 20 Pull Ups 15 Sit Ups (Rx+ GHDSU)
A. For Time [15min cap] 10-20-30-40-50-40-30-20-10 Double Unders 1-2-3-4-5-4-3-2-1 Shoulder to Overhead (65% 1RM C&J)
B. Stretching 1:00 barbell calf smash/side 1:00 calf stretch/side 1:00 scorpion stretch/side 1:00 thread the needle stretch/side
Post time for WOD and load. Ex: 6:40 Rx 185#
Upcoming Events
Sunday, July 26th CrossFit Games Finale watch party at CFM 2-6 pm
Friday, July 31st Spider-Man: Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
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 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Back Squat In 20 minutes work to 1RM
B. EMOM 10 (:40 work/:20 rest) Min 1: Cal Row Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
Post time for the WOD. 14:20 Rx
Upcoming Events
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
Spider-Man, Punisher & Hulk! Team of 3
Wear your favorite superhero shirt or CFM shirt (not all heroes wear capes) and get ready for a challenging Superhero WOD!
Hulk 2 Rounds 15 Deadlift (275/185) 75m Sled Push (370/280) 15 Burpee DB Step Over’s (50’s/35’s at 20)
All reps and distances are team totals. One teammate working at a time. Partition the rounds and reps any way. Only 1 athlete may be laying on the floor during wall walks.
* Athletes must wear long socks or shin protection to climb ropes.
Post time to complete the 3 Superhero Mini WODs! Ex: 32:31 Rx.
Saturday Schedule
8:00a: Open Gym- Michael 9:00a: All Levels CrossFit- Michael 10:00a: All Levels CrossFit- Hailey 11:00a: All Levels CrossFit- Michael 12:10a: Yoga- Michael
And coming Sunday…
EMOM 32 (50 sec work: 10 sec rest) Min 1: Seated DB Arnold Press (50’s/35’s) Min 2: Single Arm KB Row (R+L=1) (53/35) Min 3: 150m Run Min 4: Cal Bike Min 5: Hand Release Push-Ups Min 6: Strict Chin Ups Min 7: 150m Run Min 8: Cal Row
Score fewest reps of each movement of the press, KB row, Bike, push-up, chin-up, and row. Ex: 8,7,12,10,6,15 Rx.
Sunday Schedule
9a: Weightlifting- David 10:30a: All Levels CrossFit- Michael 11:40a: Yoga- Michael
Chippy Chipperooski AMRAP 20 45 Kettlebell Sumo Deadlift High Pulls (70/53) 40 Calorie Row 35 Hand Release Push Ups 30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 25 Calorie Row 20 Hand Release Push Ups [15 Straight Leg Raises after EACH movement]*
Post rounds and reps for the AMRAP. 1+116 Rx *(Rx+ = 15 Toes To Bar)
Upcoming Events
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
**Athletes must wear long socks or shin protection to climb ropes.
B. Hang Clean 5×3 15min to work to 3RM Hang Clean (Power or Squat)
Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.
Upcoming Events
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 11:45a: All Levels CrossFit- Michael 1:00p: Open Gym- Cancelled 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
Chippy Chipperooski AMRAP 20 45 Kettlebell Sumo Deadlift High Pulls (70/53) 40 Calorie Row 35 Hand Release Push Ups 30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 25 Calorie Row 20 Hand Release Push Ups [15 Straight Leg Raises after EACH movement]*
Post rounds and reps for the AMRAP. 1+116 Rx *(Rx+ = 15 Toes To Bar)
A. E5MOM 15 Min 1: 3 Back Squat (85% of 1RM) Min 2: 4-8 Strict Ring Dips Min 3: 10/10 DB Bent Row Min 4: Rest Min 5: Rest
B. EMOM 12 Min 1: Cal Row Min 2: DB Thrusters (50’s/35’s) Min 3: Rest
Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx
Upcoming Events
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Patrick 7:00p: All Levels CrossFit- Patrick
A. AMRAP 18 90 Double Unders 30 Burpee Pull Ups 90 Double Unders 25 Chest To Bar Pull Ups 90 Double Unders 20 Bar Muscle Ups 90 Double Unders 15 Burpee Bar Muscle Ups
B. EMOM 6 Min 1: 30 sec Elbow Plank Min 2: 10-30 Bicycles (R+L=1)
Post total reps for the WOD. Ex: 548 Rx
Upcoming Events
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Sunday, July 26th CrossFit Games Finale watch party at CFM 1-5 pm
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
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 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Patrick 7:00p: All Levels CrossFit- Patrick 8:00p: Open Gym- Michael
And coming tomorrow…
A. E5MOM 15 Min 1: 3 Back Squat (85% of 1RM) Min 2: 4-8 Strict Ring Dips Min 3: 10/10 DB Bent Row Min 4: Rest Min 5: Rest
B. EMOM 12 Min 1: Cal Row Min 2: DB Thrusters (50’s/35’s) Min 3: Rest
Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx
*Athletes must wear long socks or shin protection to climb ropes.
Post time for the WOD Ex: 10:35 Rx
Upcoming Events
Thursday, July 16th 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, July 18th Odyssey Partner WOD & Movie Premiere
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael
And coming Saturday…
“The Odyssey” Partner WOD For Time: 4 Trials of Odysseus
Part I – “Leaving Troy” 2 Rounds 500/400m Row (Damper 1) 30 DB Snatch (50/35) 50m Sled Rope Drag (360/270)
Part II – “Trials of the Sea” 1 Round 1250/1000m Row (Damper 4) 30 1-Arm DB Squats (50/35) 20 Burpee Sandbag Over The Wall (100/75 at 48/40”)
Part III – “Scylla & Charybdis” 3 Rounds 500/400m Row (Damper 7) 20 DB Hang Snatch (50/35) 100m Weight Vest Ruck (20/14) w/ Sandbag Carry (45/25)
Final Challenge – “The Bow of Odysseus” 1 Round 2000/1600m Row (Damper 10) 20 Medball Partner Toss (20/14 at 10ft) 20 1-Arm DB Thrusters (50/35) 20 Deadshot (20/14 at 11/10ft) 20 1-Arm Devil’s Press (50/35)
All the reps are team totals. 1 partner working at a time except both partners will wear a vest on the ruck and 1 person will carry the sandbag. Partition the rounds and reps any way.
Post the time it takes to return home to Ithaca. Ex: 52:10 Rx
Saturday Schedule
8:00a: Open Gym- Michael 9:00a: Special All Levels CrossFit- Odyssey Partner WOD! 11:10a: Odyssey IMAX Movie Premiere at Regal Atlantic Station
And coming Sunday…
A. TABATA Time! A full TABATA for each movement (8 rounds of 20 seconds of work; 10 seconds of rest) Farmer Hold Lunges (53’s/35’s) -2 min rest- Russian Twist (25/15 plate) (R+L=1) -2 min rest- Kettlebell Deadlifts (53’s/35’s) -2 min rest- V-Ups [22min total time]
B. Banded Hip Stretches
Post the fewest reps completed for each movement in the Tabata. Ex: 10, 9, 12, 9 Rx.
Sunday Schedule
9a: Weightlifting- Michael 10:30a STAMINA Back Lab- Dr. Jones 11:30a: All Levels CrossFit- Michael 12:30-1:00p: Yoga- Michael
1 partner working at a time except both partners run 200m together. All reps are team totals and teams may partition the reps any way.
Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx
Upcoming Events
Thursday, July 16th 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, July 18th Odyssey Partner WOD & Movie Premiere
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
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 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Isabelle 6:00p: All Levels CrossFit- Isabelle 7:00p: Weightlifting- Michael
A. E4MOM 16 Min 1: 4 Back Squat (81% of 1RM) Min 2: 10-15 Push Ups Min 3: 5-8 Strict Chin Ups Min 4: Rest
B. AMRAP 12 50 Double Unders 15 Reverse Burpees
Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx
Upcoming Events
Thursday, July 16th 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, July 18th Odyssey Partner WOD & Movie Premiere
Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere
Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Michael 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
Partner WOD AMRAP 20 Cal Row 20 Kettlebell Sumo Deadlift High Pulls (70/53) 200m Run (together) 30 Straight Leg Sit Ups
