Michael Aaron

Brittany

CFM Upcoming Events

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

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
1:00p: Open Gym- Patrick
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- Ross

Workout of the Day (WOD)

A. Clean
E2MOM 14

Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-70%

B. For Time [14min cap]
Buy In: 100 Double Unders*
5 Rounds
10 DB Facing Burpees
10 DB Goblet Squats (50/35) (Rx+ = 70/50)
Cash Out: 100 Double Unders*
*(Rx+ = 200 reps)

Post load for clean and time for the WOD. Ex: 215#, 11:20 Rx.

And coming tomorrow…

“Cliffhanger”
For Time [18min cap]

40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

Post time for the WOD Ex: 13:10 Rx+

Kiana

CFM Upcoming Events

Saturday, August 13th 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- Jeannette
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

And coming Saturday…

Opener: Thank You Next

“Weekend Adventure”
Partner WOD
AMRAP 20
30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees

Finisher: Abz For Days
Bicycles
Flutter Kicks
Toe Touches

*Rx+ (50’s/35’s), (30/24”)

All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.

Score rounds and reps from AMRAP. Ex: 3+49 Rx

Saturday Schedule

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

And coming Sunday…

A. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (50/35)
30 Wall balls (20/14) to 10/9ft
20 Inverted Burpees
30 Wall balls (20/14) to 10/9ft
40 DB Snatch (50/35)
50 Sit Ups
600m Run

Post time for the WOD. Ex: 15:45 Rx.

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

McKenzie

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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. 4 Rounds [20min cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run

B. Tempo Front Squat 3311
4-4-4-4

Post time for the WOD and load for squats. Ex: 16:20 Rx, 265#

And coming tomorrow…

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

Coach Hailey

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- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

E6MOM for 5 Rounds
15/12 Cal Row
20 Wallballs (20/14)
15/12 Cal Row
12 Pull Ups (Rx+ C2B)

Score fastest and slowest time. Ex: 2:58, 3:25 Rx+

And coming tomorrow…

A. 4 Rounds [20min cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run

B. Tempo Front Squat 3311
4-4-4-4

Post time for the WOD and load for squats. Ex: 16:20 Rx, 265#

Liza

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. Championship Complex
AMRAP 8

5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 Rx

And coming tomorrow…

E6MOM for 5 Rounds
15/12 Cal Row
20 Wallballs (20/14)
15/12 Cal Row
12 Pull Ups (Rx+ C2B)

Score fastest and slowest time. Ex: 2:58, 3:25 Rx+

Ryan S.

CFM Upcoming Events

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

CFM Closed today in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD or below for at home or outdoor workout option today.

Workout of the Day (WOD)

On a 18:00 minute clock:
4:00 run for distance
1:00 burpees
1:00 v-ups
3:00 run for distance
1:00 push-ups
1:00 v-ups
2:00 run for distance
1:00 burpees
1:00 v-ups
1:00 run for distance
1:00 push-ups
1:00 v-ups

Score total distance completed and total reps of burpees, push-ups, and v-ups.
Ex: 2110m, 168 Rx

And coming tomorrow…

A. Championship Complex
AMRAP 8

5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 Rx

Ryan and Hailey

CFM Upcoming Events

Saturday, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.

Saturday, August 13th 31Heroes Charity & Fundraising WOD!!

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
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. For Time [15min cap]
3 Rounds
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises

Post time for the WOD. Ex: 10:10 Rx.

And coming Saturday…

Partner WOD
For Time [30min cap]
4 Rounds

21 Burpee Box Jumps (24/20)
600-m Run Relay
Directly into…
4 Rounds
15 Front Squats (135/95)
25 Toes to Bar

1 partner working at a time. The runs must be split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.

Post time for the WOD. Ex: 24:20 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova
5:00p: CFM 10th Anniversary Party!!

And coming Sunday…

A. 3 Rounds NOT for time
6 Seated Arnold Press (alternating) (AHAP)
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks

B. 3 Rounds
100m Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Sledge Strikes (16/10)

Post time for WOD Ex: 11:45 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Rue

McKenzie

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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

Workout of the Day (WOD)

Partner WOD
AMRAP 25

50 Cal Row
50 Box Step Up (30/20) at 24/20″
50 Slam Balls (30/20)
50 Russian Twists (30/20) R+L=1
40 Cal Row
40 Box Step Up (30/20) at 24/20″
40 Slam Balls (30/20)
40 Russian Twists (30/20) R+L=1
30 Cal Row
30 Box Step Up (30/20) at 24/20″
30 Slam Balls (30/20)
30 Russian Twists (30/20) R+L=1

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

Score total reps for the AMRAP. 1 round is 480 reps. Ex: 558 Rx

And coming tomorrow…

A. For Time [15min cap]
3 Rounds
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises

Post time for the WOD. Ex: 10:10 Rx.

Mohammed and Hailey

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
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single

B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second elbow plank hold (Rx+ GHD Sit Up Hold)
Min 3: Rest

Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.

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

Partner WOD
AMRAP 25

50 Cal Row
50 Box Step Up (30/20) at 24/20″
50 Slam Balls (30/20)
50 Russian Twists (30/20) R+L=1
40 Cal Row
40 Box Step Up (30/20) at 24/20″
40 Slam Balls (30/20)
40 Russian Twists (30/20) R+L=1
30 Cal Row
30 Box Step Up (30/20) at 24/20″
30 Slam Balls (30/20)
30 Russian Twists (30/20) R+L=1

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

Score total reps for the AMRAP. 1 round is 480 reps. Ex: 558 Rx

Rachel

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

For Time [20min cap]
800m Run
80 Double Unders
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m Run
60 Double Unders
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m Run
40 Double Unders
15 Kettlebell Swings (70/53)
15 Handstand Push Ups

Post time for the WOD. Ex: 14:45 Rx.

And coming tomorrow…

A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single

B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second elbow plank hold (Rx+ GHD Sit Up Hold)
Min 3: Rest

Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.