Michael Aaron

Adam and BK

CFM Upcoming Events

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

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. Back Squat
Build up to a heavy 3-rep in 15 minutes

B. For Time: [13min cap]
20 Back Squats (225/155#) (from rack)
40 Toes-to-Bars
60/40 Calorie Row

Post load for squat and time for the WOD. Ex: 300, 8:20 Rx

And coming tomorrow…

A. On a 8:00 Clock:
Max Distance Row, Bike, Ski, or Run
– Alternate work and rest with a partner.

B. For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Post distance and load for each press. Ex: 2200m, 175, 215, 230

Ryan and Kris stretching their calves

CFM Upcoming Events

Friday, December 3rd Pop-up Bring-A-Friend Day all classes! Invite someone to join you on Friday. Send us their full name, contact email and the time you will be attending to reserve their spot in advance.

Friday, Dec 3rd WOD and Wine Ladies Only Workout followed by Wine Tasting 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

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- Brianna
5:00p: All Levels CrossFit- Brianna
6-8p: WOD & WINE LADIES ONLY- Brianna

Workout of the Day (WOD)

A. EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang

B. 6 Rounds For Time: [18min cap]
21/15 Calorie Row (Rx+ 28/21 Cal Bike)
21 Box Jumps (24/20″)
21 Sit-ups (Rx+ GHD Sit-ups)
– Alternate full rounds with a partner.

Score highest height for box jumps and shortest time for L-Hold Hang. Score time for the WOD.
Ex: 42″, :20, 15:10 Rx

And coming Saturday…

A. Build to a heavy complex
Hang Power Clean + 2-Rep Front Rack Lunge

B. 3 Rounds For Time: [15min cap]
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (175/125#)

Post load for complex and time for the WOD.
Ex: 235, 12:40 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. On a 6:00 Clock:
2:00 Max Double Unders
then…
4:00 Max Distance Handstand Walk

B. AMRAP 20:
5 Burpees to 6″ Target
1 Rope Climb (15-ft.)
30 Double Unders
– Alternate full rounds with a partner.

Score total double unders and total distance walked. Post rounds for the AMRAP.
Ex: 204, 185 ft, 15+3 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

Morgan finishing the last heavy thruster in the WOD!

CFM Upcoming Events

Friday, December 3rd Pop-up Bring-A-Friend Day all classes! Invite someone to join you on Friday. Send us their full name, contact email and the time you will be attending to reserve their spot in advance.

Friday, Dec 3rd WOD and Wine Ladies Only Workout followed by Wine Tasting 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

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- 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: Weightlifting- David

Workout of the Day (WOD)

A. For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

B. For Completion:
20 Weighted GHD Hip Extensions
20 Jefferson Curls
20 Weighted Good Mornings
20 Upper Back Extensions

Post load for muscle, power, and squat snatch. Ex: 160, 195, 215

And coming tomorrow…

A. EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang

B. 6 Rounds For Time: [18min cap]
21/15 Calorie Row (Rx+ 28/21 Cal Bike)
21 Box Jumps (24/20″)
21 Sit-ups (Rx+ GHD Sit-ups)
– Alternate full rounds with a partner.

Score highest height for box jumps and shortest time for L-Hold Hang. Score time for the WOD.
Ex: 42″, :20, 15:10 Rx

Friday Schedule

Regular Morning, Noon classes
4:00p Open Gym
5:00p Group Class
6:00-8:00p Ladies Night WOD & WINE Event

Coach Mike

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

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- Michael
5:00p: All Levels CrossFit- Hailey
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)

A. 5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows

B. 3 Rounds For Time: [15min cap]
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings

Post total reps for chin ups and ring rows. Score time for the WOD.
Ex: 45, 34, 12:10 Rx.

And coming tomorrow…

A. For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1

B. For Completion:
20 Weighted GHD Hip Extensions
20 Jefferson Curls
20 Weighted Good Mornings
20 Upper Back Extensions

Post load for muscle, power, and squat snatch. Ex: 160, 195, 215

Hira

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

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- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. For Rounds and Reps: [30min cap]
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)

From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)

– Continue adding 20 / 10# every 5:00 for as long as you are able.
– Time cap at 30 minutes.

Post total rounds and reps completed. Ex: 22+4 Rx.

And coming tomorrow…

A. 5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows

B. 3 Rounds For Time: [15min cap]
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings

Post total reps for chin ups and ring rows. Score time for the WOD.
Ex: 45, 34, 12:10 Rx.

Glenn

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

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- Hailey
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. For Time: [20min cap]
21 Deadlifts (225/155#)
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
9 Deadlifts
400m Run

B. 2 Sets:
1:00 GHD Sit-ups
1:00 Plank Hold
1:00 Good Mornings

Post time for the WOD and total sit ups. Ex: 14:40 Rx, 42

And coming tomorrow…

A. For Rounds and Reps: [30min cap]
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)

From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)

From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)

– Continue adding 20 / 10# every 5:00 for as long as you are able.
– Time cap at 30 minutes.

Post total rounds and reps completed. Ex: 22+4 Rx.

Krista

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon, evening only 3:30 pm Weightlifting, 4 pm open gym, 5 pm group class
Thursday: At Home Turkey Trot WOD! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday: Regular schedule
Sunday: Regular schedule
Monday: Regular schedule

Today’s schedule

10:00a: All Levels CrossFit- Mohammed
11:00a: Open Gym- Mohammed

Workout of the Day (WOD)

A. EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press

B. AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl

Post weight and total reps for the EMOM and rounds for the AMRAP. 100 ft = 20 reps
Ex: 42 at 25#, 55 at 40#, 5+25 Rx

And coming Saturday…

A. 5 Sets For Load:
3 Sumo Deadlifts

B. Partner WOD
AMRAP 16:

– RX –
:40 L-Sit (from floor)
20 D-ball Lateral Passes 6ft (30/20)
20 Tire Flips

– INTERMEDIATE –
:40 Seated L-Sit
20 D-ball Lateral Passes 6ft (20/15)
20 Tire Flips

– BEGINNER –
:40 Seated L-Sit
20 D-ball Lateral Passes 6ft (15/10)
20 D-ball Over Shoulder (15/10)

– Partners alternate work and rest as needed.

Post load for deadlift and rounds for the AMRAP. Ex: 375#, 6+10 Rx

Saturday Schedule

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

And coming Sunday…

A. EMOM 12:
2 Push Presses

B. Partner WOD
5 Rounds For Time: [25min cap]

– RX –
36 Box Jumps (24/20″)
20 Push Jerk (95/65)
36/28 Calories*

– INTERMEDIATE –
24 Box Jumps (24/20″)
20 Push Jerk (75/55)
36/28 Calories*

– BEGINNER –
AMRAP 10:
24 Box Step-ups (20/16″)
14 Push Jerks (65/45#)
28/20 Calories*

*Each round switch machine: Row / Bike / Row / Ski / Row
– Partners alternate work and rest as needed.

Post load for Push Press and time for the WOD. Ex: 210#, 20:20 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Michael
12n: Yoga- Michael

Happy Turkey Day! Feed your #gains!

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon, evening only 3:30 pm Weightlifting, 4 pm open gym, 5 pm group class
Thursday: At Home Turkey Trot WOD! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday: Regular schedule
Sunday: Regular schedule
Monday: Regular schedule

Coach Mohammed

Workout of the Day (WOD)

CFM Closed for the holiday! Check out the WOD you can do outdoor or at your community gym and invite a friend to join you for a Turkey Trot!

On a 35:00 Clock:
Max distance run*
Every 5:00, stop and perform 15 burpees**.

*Scale to jog or walk.
**Scale to 10 burpees or 6 burpees or to Sprawls every 5:00.

Post total distance completed. Ex: 5100m Rx

And coming tomorrow…

A. EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press

B. AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl

Post weight and total reps for the EMOM and rounds for the AMRAP. 100 ft = 20 reps
Ex: 42 at 25#, 55 at 40#, 5+25 Rx

Friday Schedule

10:00a: All Levels CrossFit- Mohammed
11:00a: Open Gym- Mohammed

Coach Hailey

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon, evening only 3:30 pm Weightlifting, 4 pm open gym, 5 pm group class
Thursday: At Home Turkey Trot WOD! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday: Regular schedule
Sunday: Regular schedule
Monday: Regular schedule

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
3:30p: Weightlifting- David
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Build to a 1-rep squat or power snatch

B. 9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

Post load for snatch and overhead squat. Ex: 190#, 230#

And coming tomorrow… Happy Thanksgiving!

CFM Closed for the holiday! Check out the WOD you can do outdoor or at your community gym and invite a friend to join you for a Turkey Trot!

On a 35:00 Clock:
Max distance run*
Every 5:00, stop and perform 15 burpees**.

*Scale to jog or walk.
**Scale to 10 burpees or 6 burpees or to Sprawls every 5:00.

Post total distance completed. Ex: 5100m Rx

Ryan and Jake WODmates!

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

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- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. EMOM 10:
3 Weighted Strict Pull-ups

B. AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups

Post load for pull-ups and rounds for the AMRAP. Ex: 53#, 8+8 Rx.

And coming tomorrow…

A. Build to a 1-rep squat or power snatch

B. 9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

Post load for snatch and overhead squat. Ex: 190#, 230#