Michael Aaron

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

TUES 10.26.21 Read More »

Coach Mike working hip and ankle mobility on a tall box

CFM Upcoming Events

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!

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

MON 10.25.21 Read More »

CFM Upcoming Events

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

FRI 10.22.21 LIFT MOVE WORK Workout Read More »

#tbt Coach Damon’s Farewell & Karaoke #MikesMicNight #WWDLS

CFM Upcoming Events

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…

Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx

THUR 10.21.21 Bring-A-Friend Day!! Read More »

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- 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

WED 10.20.21 Read More »

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- 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

Post rounds and reps for the WOD. Every 10m = 1 rep.
Ex: 7+88 Rx

TUES 10.19.21 Read More »

Photos from CFM Make It Reign Workouts coming this week!

CFM Upcoming Events

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- Mohammed
7:00a: All Levels CrossFit- Mohammed
8:00a: Open Gym- Mohammed
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)

For Load:
Back Squat
10-8-6-4-2
Shoulder Press
10-8-6-4-2
Deadlift
10-8-6-4-2

At Home
For Load:
20-16-12-8-4
DB Split Squats each side
DB Shoulder Presses
DB Single Leg Deadlifts each side
– Rest as needed between sets.

Post heaviest load lifted in each movement. Ex: 385, 180, 455

And coming tomorrow…

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

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)

Scale air squat to target. Also optionally reduce reps to 70 each set.

MON 10.18.21 Read More »

CFM Upcoming Events

Saturday, October 16th CFM Teams in REIGN Workouts at CFM! Each class will be a different workout. See Saturday workouts and schedule for details!

Sunday, October 17th The Aerobic Capacity workouts conclude this Sunday at 8:30 am for a row WOD at CFM. This is the final WOD for this workout series. Cost is $12 for single sessions. Click here to sign up!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. 3 Sets:
8 Snatch Grip Push Presses
8 Seated Sots Presses

B. 7 Sets For Load:
1 Snatch

At Home
12 Sets For Load:
2 DB Deadlifts
2 Hang DB Power Snatches
2 DB Overhead Squats
– Perform the entire 2-2-2 complex on one arm, then switch to the other. Each set includes both arms.

Post highest and lowest load for 7 sets. Ex: 175#,190#

And coming Saturday…

CFM Make It REIGN Workouts!
TEAMS OF 3

MASSIVE HEAT
For Time [14min cap]
9 Rounds
5 Deadlift (225/155)
50 Singles
10 Front Squats (135/95)
Then…
60/48 Cal Row

*Each teammate completes 1 full round and then switches. Once each team member has completed 3 rounds advance to the row. Final score is overall completion time.

FIESTA
Clean Ladder
Each team member must complete 3 touch-and-go cleans (power or squat) within 90 seconds to advance to the next bar. If 1 athlete misses the lift, the other team members if successful may continue to the next bar. Score the highest weight completed for 3 reps for each team member.
Men: 135/155/165/175/185/205
Women: 95/105/115125/135/145

*The tiebreaker will be for max cleans in 90 seconds at the final barbell weight.

DEJA VU
On a running clock…
AMRAP 3 (0:00-3:00)
Max reps pull ups
One team member working at a time.

AMRAP 5 (3:00-8:00)
30 Two-Partner Synchro Wall Balls (20/14)
30 Box Jump Overs (24/20”)
30 Shoulder-To-Overhead (95/65)

Rest till 9:00

AMRAP 5 (9:00-14:00)
15 Two-Partner Synchro Hand Release Push Ups
15 Burpee Box Jump Overs (24/20”)
15 Snatch (95/65)

*Final score is total reps completed

Saturday Schedule

CFM Make It REIGN Workouts!
8:30a: “Massive Heat” All Levels CrossFit- Michael
9:30a: “Fiesta” All Levels CrossFit- Michael
10:30a: “Deja Vu” All Levels CrossFit- Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

A. For Time [10min cap]:
60 Toes-to-Bars
– Starting at 0:00, perform 8 burpees at the start of each minute
– Rx+ perform 12 burpees

B. Row, Bike, or Ski
8 Rounds:
:40 Work
– Rest :20

At Home
A. For Time [10min cap]:
60 V-ups
– Starting at 0:00, perform 8 burpees at the start of each minute

B. Run
8 Rounds:
:40 Work
– Rest :20

Post time for the WOD and distance completed. Ex: 6:50 Rx, 1550m Row.

Sunday Schedule

8:30a: Aerobic Capacity Rowing at CFM- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

FRI 10.15.21 CFM Make It REIGN Workouts Saturday! Read More »

CFM Upcoming Events

Saturday, October 16th CFM Teams in REIGN Workouts at CFM!

Friday, October 29th CFM Halloween Party!

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. Chelsea
Rx
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

Intermediate
EMOM 30:
3 Pull-ups
7 Push-ups
11 Squats

Beginner
EMOM 30:
5 Ring Rows
5 Push-ups
7 Squats

B. For Quality
10 ATY Drills
1:00 Doorway Pec-Stretch / Side
10 ATY Drills
1:00 Pigeon Stretch / Side
10 ATY Drills

Score rounds complete on the minute and total rounds complete in 30 minutes.
Ex: 20+23, 25+12 Rx

And coming tomorrow…

A. 3 Sets:
8 Snatch Grip Push Presses
8 Seated Sots Presses

B. 7 Sets For Load:
1 Snatch

At Home
12 Sets For Load:
2 DB Deadlifts
2 Hang DB Power Snatches
2 DB Overhead Squats
– Perform the entire 2-2-2 complex on one arm, then switch to the other. Each set includes both arms.

Post highest and lowest load for 7 sets. Ex: 175#,190#

THUR 10.14.21 Read More »

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Cameron
12n: Zoom CrossFit– Cameron
1:00p: Open Gym- Cameron
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. 5 Rounds For Time: [17min cap]
20 Weighted Anchored Sit Ups (35/25)
400m Run

B. 2 Sets For Load
10 Bench Press @ 67.5%
5/5 Weighted Single Leg Squats
Then…
1 Set Max Unbroken Reps
Bench Press @ 67.5%
5/5 Weighted Single Leg Squats

Post time for the WOD and weights and reps for bench and squats.
Ex: 16:40 Rx, 175#, 14 reps, 60#

And coming tomorrow…

A. Chelsea
Rx
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

Intermediate
EMOM 30:
3 Pull-ups
7 Push-ups
11 Squats

Beginner
EMOM 30:
5 Ring Rows
5 Push-ups
7 Squats

B. For Quality
10 ATY Drills
1:00 Doorway Pec-Stretch / Side
10 ATY Drills
1:00 Pigeon Stretch / Side
10 ATY Drills

Score rounds complete on the minute and total rounds complete in 30 minutes.
Ex: 20+23, 25+12 Rx

WED 10.13.21 Read More »