A. Strict Muscle Ups In 10 minutes work on strict muscle up transitions
B. E4MOM for 16min 200m Run 50 Double Unders 5 Ring Muscle Ups
Record time to complete slowest round Ex: 2:32 Rx
Upcoming Events
Thursday, October 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- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 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…
2 Rounds [20min cap] 50 AbMat Sit Ups 40 Wall Balls (20/14) 30 Toes To Bar 20 Dumbbell Squats (50’s/35’s)
A. Squat Waves E3MOM 18 Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 75% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 80% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec rest) Min 1: Dead Hang L-sit Hold Min 2: Reverse Plank Hold Min 3: Candlestick Hold
Post load for back squat and heavy front squat Ex: 305, 300
Upcoming Events
Thursday, October 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 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
And coming tomorrow…
A. Strict Muscle Ups In 10 minutes work on strict muscle up transitions
B. E4MOM for 16min 200m Run 50 Double Unders 5 Ring Muscle Ups
“Miami Rain” Rx AMRAP 16 40 Alt DB Snatches (50/35) 40 Pull Ups 30 DB Burpees (50/35’s) 30 Chest to Bar Pull Ups 20 Devil’s Press (50/35’s) 20 Bar Muscle Ups
Intermediate AMRAP 16 40 Alt DB Snatches (35/20) 40 Jumping Pull Ups 30 DB Burpees (35/20’s) 30 Pull Ups 20 Devil’s Press (35/20’s) 20 Chest to Bar Pull Ups
Scaled AMRAP 16 40 Alt DB Snatches (25/15) 40 Jumping Pull Ups 30 DB Burpees (25/15’s) 30 Ring Rows 20 Devil’s Press (25/15’s) 20 Pull Ups
Post reps completed for AMRAP. Ex: 243 Rx
Upcoming Events
Thursday, October 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 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. Squat Waves E3MOM 18 Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 75% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 80% FS Back Squat 1 x 5 @ 75% BS Front Squat 1 x 1 @ 85% FS
B. EMOM 12 (30 sec on: 30 sec rest) Min 1: Dead Hang L-sit Hold Min 2: Reverse Plank Hold Min 3: Candlestick Hold
Post load for back squat and heavy front squat Ex: 305, 300
A. 3 Sets AMRAP 4 8 Ground to Overhead (40% 1RM C&J or less) 10 Bar Facing Burpees Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10 Min 1: 10-15 Hollow to Superman Min 2: 10-15 Kipping Swings
Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx
Upcoming Events
Thursday, October 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- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 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
And coming Saturday…
Partner WOD “U-haul” 5 Rounds [25min cap]: 200 Meter Run (each) + 14 Deadlift (50% 1RM or less) 40 Wallballs (20/14 to 10/9ft) + 90 Double-Unders
At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.
Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team totals. Both partners work at the same time on opposite movements of each couplet.
Post time for the team to complete all 5 rounds. Ex: 18:34 @ 215# 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. 5 Rounds [12min cap] 14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35) 20/15 Push Ups
B. Banded Hip/Shoulder Stretches Banded Lat Banded Pec Banded Samson Banded Pigeon
Post time to complete the WOD. Ex: 9:48 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Handstands In 10 minutes practice handstand hold progressions.
B. EMOM 24 Min 1: Cal Bike Min 2: Med Ball Sit-ups (20/14) Min 3: Burpees Min 4: Cal Bike Min 5: GHD Sit-ups Min 6: Russian Kettlebell Swings (70/53)
Score the fewest reps for each minute. Ex: 12, 15, 15, 12, 15, 20 Rx.
Upcoming Events
Thursday, October 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- Isabelle 1:00p: Open Gym- Isabelle 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
A. 3 Sets AMRAP 4 8 Ground to Overhead (40% 1RM C&J or less) 10 Bar Facing Burpees Rest 4 minutes between each AMRAP. Continue where you left off.
B. EMOM 10 Min 1: 10-15 Hollow to Superman Min 2: 10-15 Kipping Swings
Post rounds and reps for the AMRAPs. Ex: 10+10 at 95#
A. Front Squat 5 x 3 @ 75% Rest 3 minutes between sets
B. EMOM 15 Min 1: 16/12 Calorie Row Min 2: 20 Alt Dumbbell Snatches (50/35) Min 3: 30 sec Dead Hang Hold
Post load for squat and fewest reps completed for the EMOM. Ex: 255#, 16,20,30 Rx
Upcoming Events
Thursday, October 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- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 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…
A. Handstands In 10 minutes practice handstand hold progressions.
B. EMOM 24 Min 1: Cal Bike Min 2: Med Ball Sit-ups (20/14) Min 3: Burpees Min 4: Cal Bike Min 5: GHD Sit-ups Min 6: Russian Kettlebell Swings (70/53)
Score the fewest reps for each minute. Ex: 12, 15, 15, 12, 15, 20 Rx.
A. 15-12-9-6-3 [10min cap] Lateral Burpees Over the Bar Thrusters (35% or less of 1 RM)
B. EMOM 12 Min 1: Hollow Rocks Min 2: Strict Pull Ups (Rx+ = Strict C2B) MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM. Ex: 7:20 75#, 20,8 Rx
Upcoming Events
Thursday, October 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 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
And coming tomorrow…
A. Front Squat 5 x 3 @ 75% Rest 3 minutes between sets
B. EMOM 15 Min 1: 16/12 Calorie Row Min 2: 20 Alt Dumbbell Snatches (50/35) Min 3: 30 sec Dead Hang Hold
Post load for squat and fewest reps completed for the EMOM. Ex: 255#, 16,20,30 Rx
A. Handstand Pushups EMOM 10 (30 sec work: 30 sec rest) Min 1: Handstand Pushups (Rx+ = Strict) Min 2: Elbow Plank Hold
B. 5 Rounds [10min cap] 30 Double Unders 8 Power Cleans (50% 1RM)
Post total push up reps and time for the WOD.. Ex: 32 Rx+, 6:49 @ 125#.
Upcoming Events
Thursday, October 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 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. 15-12-9-6-3 [10min cap] Lateral Burpees Over the Bar Thrusters (35% or less of 1 RM)
B. EMOM 12 Min 1: Hollow Rocks Min 2: Strict Pull Ups (Rx+ = Strict C2B) MIn 3: Rest
Post time for the WOD and weight and fewest reps in the EMOM. Ex: 7:20 75#, 20,8 Rx
A. Power Snatch 5×2 In 10 minutes work up to a heavy 2 rep Start at 60% 1RM Build to 80-90%
B. EMOM 15 Min 1: 15/12 Cal Echo Bike Min 2: 20 Wall Balls (20/14 at 10/9ft) Min 3: 20 Push Ups Min 4: 6 Power Snatch (65% part A) Min 5: Rest
Post load for snatch and a total of fewest reps completed each minute. Ex: 175#, 56 Rx at 115#
Upcoming Events
Thursday, October 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- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 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
And coming Saturday…
Partner WOD 5 Rounds [30min cap] 30 Toes to Bar 400m Run Relay (200m each) 21-18-15-12-9 Squat Clean*
A. For Time [16min cap] 27-21-15-9 Calories Row Lateral Burpee Over The Rower
B. EMOM 12 (:30 on :30 off) Min 1: L-Sit (Rings or Parallettes) Min 2: Superman Hold Min 3: 30 Med Ball Russian Twists (20/14)
Score time for the WOD. Ex: 7:10 Rx.
Upcoming Events
Thursday, October 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- Isabelle 1:00p: Open Gym- Isabelle 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
A. Power Snatch 5×2 In 10 minutes work up to a heavy 2 rep Start at 60% 1RM Build to 80-90%
B. EMOM 15 Min 1: 15/12 Cal Echo Bike Min 2: 20 Wall Balls (20/14 at 10/9ft) Min 3: 20 Push Ups Min 4: 6 Power Snatch (65% part A) Min 5: Rest
Post load for snatch and a total of fewest reps completed each minute. Ex: 175#, 56 Rx at 115#
