Michael Aaron

Coach Isabelle

Upcoming Events

Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 15th 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!

Today’s schedule

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

Workout of the Day (WOD)

A. Front Squats
1 x 2 @ 77%
1 x 2 @ 82%
3 x 2 @ 87%

B. EMOM 12
Min 1: 1 set Chest to Bar Pull Ups
Min 2: 30 sec Handstand Hold (facing wall)
Min 3: Pigeon

Post load for squat and and total pull ups. Ex: 295#, 64 Rx.

And coming tomorrow…

A. Power Clean + Power Jerk
5-4-3-2

B. AMRAP 20
6 Power Cleans (135/95)
9 Toes to Bar
12 Wall Balls (20/14)

Post load for clean + jerk and rounds for AMRAP. Ex: 255#, 10 + 8 Rx.

John D and Ryan R synchronized burpee box jumps

Upcoming Events

Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 15th 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!

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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. Deadlift
3 sets of 3 reps
Super set with 10 weighted straight leg sit ups

B. 2 Rounds [14min cap]
25 Overhead Squats (75/55)
50 Double Unders
30/25 Cal Row
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx

And coming tomorrow…

A. Front Squats
1 x 2 @ 77%
1 x 2 @ 82%
3 x 2 @ 87%

B. EMOM 12
Min 1: 1 set Chest to Bar Pull Ups
Min 2: 30 sec Handstand Hold (facing wall)
Min 3: Pigeon

Post load for squat and and total pull ups. Ex: 295#, 64 Rx.

Jayson

Upcoming Events

Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 15th 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!

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- Kevin
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. 4 Rounds [16min cap]
10 Devil’s Press (50’s/35’s)
30 Pistols

B. EMOM 12
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post time for the WOD. Ex: 12:40 Rx

And coming tomorrow…

A. Deadlift
3 sets of 3 reps
Super set with 10 weighted straight leg sit ups

B. 2 Rounds [14min cap]
25 Overhead Squats (75/55)
50 Double Unders
30/25 Cal Row
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx

John D

Today’s schedule

10a: All Levels CrossFit- Michael
11a: Open Gym- Michael

Workout of the Day (WOD)

Teams of 3
For Time: [25min cap]

300/240 Cal Row
5 Rounds
24 Overhead Squats (120/85)
24 Wall Balls (20/14 at 11/10 ft)

All reps are team totals. 1 teammate working at a time on the row while another teammate is working on the 5 rounds. Partition the rounds and reps any way.

Score time to complete the WOD. Ex: 18:40 Rx.

And coming Saturday…

Partner WOD [20min cap]
3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Facing Burpees

All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.

Post time for the WOD. Example: 16:48 Rx.

Saturday Schedule

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

And coming Sunday…

3 Rounds [15min cap]
250m Row
90 Double Unders
10 Chest to Bar Pull Ups*
12 Burpee Box Jump Overs (24/20)

*Rx+=6 Bar Muscle Ups

Post time for the WOD Ex: 12:19 Rx+

Sunday Schedule

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

Scott

Upcoming Events

Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 15th 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!

CFM Thanksgiving Schedule

Wednesday: Regular schedule
Thursday: Happy Thanksgiving! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday & Sunday: Regular schedule

Workout of the Day (WOD)

Happy Thanksgiving!! CFM Closed!

At Home Workout
5 Rounds

15 Burpees
25 Air Squats
35 Sit Ups

Post time for the WOD. Ex: 14:30 Rx.

And coming tomorrow…

Teams of 3
For Time: [25min cap]

300/240 Cal Row
5 Rounds
24 Overhead Squats (120/85)
24 Wall Balls (20/14 at 11/10 ft)

All reps are team totals. 1 teammate working at a time on the row while another teammate is working on the 5 rounds. Partition the rounds and reps any way.

Score time to complete the WOD. Ex: 18:40 Rx.

Megan

Upcoming Events

Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 15th 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!

CFM Thanksgiving Schedule

Wednesday: Regular schedule
Thursday: Happy Thanksgiving! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday & Sunday: Regular schedule

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: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
2-2-2-2-2

B. 3 Rounds [18min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
80 Double Unders

Post load for pull ups and time for the WOD. Ex: 85#, 12:34 Rx.

And coming tomorrow…

Happy Thanksgiving!! CFM Closed!

At Home Workout
5 Rounds

15 Burpees
25 Air Squats
35 Sit Ups

Post time for the WOD. Ex: 14:30 Rx.

Krista

Upcoming Events

Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 15th 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!

CFM Thanksgiving Schedule

Wednesday: Regular schedule
Thursday: Happy Thanksgiving! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday & Sunday: Regular schedule

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
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)

AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups
-Rest 5 min-
AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups

Continue 2nd AMRAP where you left off. Post rounds and reps completed. Ex: 7+5 @ 165# Rx

And coming tomorrow…

A. Weighted Pull Ups
2-2-2-2-2

B. 3 Rounds [18min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
80 Double Unders

Post load for pull ups and time for the WOD. Ex: 85#, 12:34 Rx.

Jason

Upcoming Events

Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 15th 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!

CFM Thanksgiving Schedule

Wednesday: Regular schedule
Thursday: Happy Thanksgiving! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday & Sunday: Regular schedule

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- Ross

Workout of the Day (WOD)

A. Squat Waves E3MOM 18
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 88% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 93% FS

B. EMOM 12
Min 1: 12 Deficit Push Ups
Min 2: 8 Candlestick to Straddle
Min 3: 20/20 sec Side Plank Hold

Post load for back squat and heavy front squat. Ex: 335, 325#

And coming tomorrow…

AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups
-Rest 5 min-
AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups

Continue 2nd AMRAP where you left off. Post rounds and reps completed. Ex: 7+5 @ 165# Rx

Jenny

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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. Power Snatch + Overhead Squat
4 x (1 + 3)

B. 3 Rounds
In a 3 Minute Window
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (75% part A)
-Rest 3 minutes between rounds-

Post total reps completed including overhead squat and weight. Ex: 163, 115#

And coming Saturday…

Teams of 3
AMRAP 24

40 Bar Facing Burpees
50 Pullups
60 Thrusters
Round 1 – 65/45
Round 2 – 75/55
Round 3 – 95/65
Round 4 – 115/85 (AMRAP in time remaining)

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

Post rounds and reps completed in AMRAP. Ex: 3+124 Rx

Saturday Schedule

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

And coming Sunday…

A. Strict Press
3 x 5
-Stay at the same weight for all 3 sets.
-Complete sets at ~80% 1RM

B. Partner WOD [20min cap]
50/40 Cal Row
25 Sumo Deadlift High Pull (70/53)
40/32 Cal Row
25 Sumo Deadlift High Pull (70/53)
30/24 Cal Row
25 Sumo Deadlift High Pull (70/53)
20/15 Cal Row
25 Sumo Deadlift High Pull (70/53)
15/12 Cal Row
25 Sumo Deadlift High Pull (70/53)

All reps are individual totals. One partner working on the row while the other is doing SDLHP and then switch. Each round the calories on the row decrease and the SDLHP reps stay at 25 per person.

Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx

Sunday Schedule

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

Molly

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. Partner WOD
2 Rounds [20min Cap]
30/24 Cal Row
60 Box Jump Overs (24/20)
30/24 Cal Row
40 Toes to Bar

Post total reps of pull ups and time for the WOD. Ex: 31, 16:10 Rx

And coming tomorrow…

A. Power Snatch + Overhead Squat
4 x (1 + 3)

B. 3 Rounds
In a 3 Minute Window
9 Power Snatches
15 Power Cleans
21 Push Jerks
Time Remaining: Max Overhead Squats (75% part A)
-Rest 3 minutes between rounds-

Post total reps completed including overhead squat and weight. Ex: 163, 115#