6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch
Workout of the Day (WOD)
A. Back Squat
E2MOM
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Complete one set on the 2min, then proceed down the list
(2% Higher than last week)
B. Banded Hip Stretches
Post loads for each set of 2 reps. Ex: 315#, 320#, 325#
And coming tomorrow…
A. Snatch Complex
Hang Power Snatch + OHS
5 x 2+2 (increasing)
B. 3 Rounds [16 min cap]
20 Kettlebell Swings (53/35)
15 Toes to Bar
10 Single Arm KB OHS
100m Run
Post weight for complex, and time to complete WOD Ex: 185, 9:43 Rx
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Gentle Yoga Workshop- Wil Milne
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 12
Min 1: 4 Bench Press (increasing)
Min 2: 4/4 Stationary Overhead Plate Lunges (45/25)
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. AMRAP 20
200m Run
20/15 Cal Row
B. 2 Rounds
4 Bar Muscle Ups
8 Handstand Push Ups
16 Air Squats
Post rounds and reps for part A and time part B. Ex 7+201 Rx, 3:48 Rx
And coming tomorrow…
A. 12 Min EMOM
Min 1: 4 Bench Press (increasing)
Min 2: 4/4 Stationary Overhead Plate Lunges (45/25)
Post weight for bench press, and time to complete WOD Ex., 275, 14:34 Rx
CFM Upcoming Events
Wednesday, August 29nd:Â Gentle Yoga with Wil Milne! Join Wil as he highlights a series of gentle stretches to be performed during a lunch/work break to offset the aches and pains from working at a desk or sitting for prolonged hours. This class will be capped at 14.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. E3MOM for 15 min
10 Deadlift (185/125)
10 Pull-ups
10 Wallballs (20/14)
AMRAP Lateral Burpees Over Bar
Score = Total Burpees
Post reps of burpees. Ex 102 Rx
And coming tomorrow…
A. AMRAP 20
200m Run
20/15 Cal Row
B. 2 Rounds
4 Bar Muscle Ups
8 Handstand Push Ups
16 Air Squats
Post Rounds for AMRAP and time for WOD. Ex 8+100 Rx, 1:57 Rx
CFM Upcoming Events
Wednesday, August 29th:Â Gentle Yoga. We will highlight a series of yoga poses to use after a day of traveling or sitting at work to regain your flexibility and to be ready for your next WOD. Class will be capped at 18.
Saturday, August 25th:Â Yoga and CrossFit Symmetry with Monica at 12:00. Join Monica and compare yoga poses to CrossFit movements.
31 Heroes Social and Fundraiser at Urban Tree Cidery Join us for this charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. Tickets are $20 and include a cider flight, tour of the brewery, and fun with the CFM crew! #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page:Â Team CFM for 31Heroes
Click here to purchase tickets for the Social at Urban Tree Cidery!
Join us for the Social and 31Heroes Fundraiser Saturday!
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
Workout of the Day (WOD)
A. Back Squat
E2MOM
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
Complete one set on the 2min, then proceed down the list
B. Weighted Pull Ups
5-4-3-5-4-3
Post load for heaviest back squat and weighted pull up. Ex: 315#, 25# Rx
And coming Saturday…
Sasquatch
Teams of 3 [30 Minute Cap]
250 Clean and Jerks
*Every 5 min (Including 0:00) Complete as a team:
45/30 Calorie Row
30 Toes to Bar
One teammate working at a time
Weight Increases Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135 Post time to complete the WOD or total number of clean and jerks completed in 30 minutes.
Ex: 178 Rx
Saturday Schedule
8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12p: Yoga Workshop- Monica Miller
2p: CrossFit Social and 31Heroes Fundraiser! Click here to purchase tickets!
Sunday Schedule
8:30a: Weightlifting- Anthony
10a: All Levels CrossFit- Neal
11a: Open Gym- Michael
12:15p: Yoga and CrossFit Symmetry- Monica Miller
5,6p: Open Gym- Neal
Let me tell you ’bout my best friends! Graveyard Games 2017.
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
Bring-A-Friend Day!
A. 15 Minute AMRAP
30 Goblet Squats (53/35)
30 Kettlebell Swings
30 Mountain Climbers
30 Slam Balls (30/20)
B. Bench Press
6-4-2-6-4-2
Post Rounds+Reps for WOD and heaviest weight used for Bench Press. Ex: 5+20 Rx, 215#.
And coming tomorrow…
A. Back Squat E2MOM
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 85%
Complete one set on the 2 min, then proceed down the list
B. Weighted Pull Ups
5-4-3-5-4-3
Post heaviest load for back squat and weighted pull up Ex: 325#, 25# Rx
Crossfitters Assemble! Travis, Mike, Chad, and Damon from Mayhem on the Mountain team competition.
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Wall Yoga Workshop- Priscila
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. 7 Rounds [15 min cap]
5 Power Cleans (135/95)
1 Round of Cindy
B. Clean & Jerk Complex
10 min to establish a heavy complex
1 x Hang Clean + 2 x Front Squats + 1 x Jerk
Post time for WOD and heaviest C&J complex. Ex: 9:46 Rx, 185#.
And coming tomorrow… Bring-A-Friend Day!!
Partner WOD
A. AMRAP 15
30 Goblet Squats (24/16 kg)
30 Kettlebell Swings
30 Mountain Climbers (R+L=1)
30 Slam Balls (30/20)
B. Bench Press
6-4-2-6-4-2
Post time for the WOD and load for benxh 2 rep. Ex: 10:32 Rx, 275#
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Pietsch
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. For Time [13min cap]
50 Double Unders
21 Deadlifts (185/125)
21 DB Push Press (50/35)
50 Double Unders
15 Deadlifts (225/155)
15 DB Push Press (50/35)
50 Double Unders
9 Deadlifts (265/185)
9 DB Push Press (50/35) -Rest 5 minutes- 2-4-6-8-10 [8min cap]
Thrusters (115/85)
Burpee Box Jumps (24/20)
Post time for both WODs. Ex 11:16 Rx, 6:37 Rx
And coming tomorrow…
A. 7 Rounds [15 min cap]
5 Power Cleans (135/95)
1 Round of Cindy
B. Clean & Jerk Complex
10 min to establish a heavy complex
1 x Hang Clean + 2 x Front Squats + 1 x Jerk
Post time for WOD and heaviest C&J complex. Ex: 11:32 Rx, 175#.
CFM Upcoming Events
Wednesday, August 22nd:Â Wall Yoga with Priscila Baptista! During this yoga workshop we will learn how to utilize a wall to assist in balance, postion, and relaxing into stretches. This is a perfect tool to use while you’re at home or on the road traveling for a active recovery session! *class will be capped at 18 Saturday, August 25th:CrossFit and Yoga Symmetry Workshop with Monica Miller. Come join Monica as she compares CrossFit movements with yoga stretches and poses. Learn how they compliment one another and how you can use yoga to improve you lifting, gymnastics, and WOD performance. 31 Heroes Social and Fundraiser This will be held at Urban Tree Cidery from 2p-6p! Tickets are $20 and includes a cider flight and a tour of the brewery. Tickets can be purchased through Zen Planner or at the gym.
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Overhead Squat
2-2-2-2-2
3 second pause at the bottom
B. Nancy [20 min cap]
5 Rounds
400m Run
15 Overhead Squats (95/65)
Post heaviest load for OHS and time for WOD. Ex. 185#, 9:24 Rx
And coming tomorrow…
A. For Time [13min cap]
50 Double Unders
21 Deadlifts (185/125)
21 DB Push Press (50/35)
50 Double Unders
15 Deadlifts (225/155)
15 DB Push Press (50/35)
50 Double Unders
9 Deadlifts (265/185)
9 DB Push Press (50/35) -Rest 5 minutes- 2-4-6-8-10 [8min cap]
Thrusters (115/85)
Burpee Box Jumps (24/20)
Post time for both WODs. Ex 11:16 Rx, 6:37 Rx
CFM Upcoming Events
Wednesday, August 22th:Â Wall Yoga with Priscila Baptista. We will highlight a series of yoga poses using the wall to assist in balance, position, and relaxing in to stretches. Class will be capped at 18. Saturday, August 25th: 31 Heroes Social and Fundraiser at Urban Tree Cidery! Tickets are $20 and include a flight and tour of the brewery. Tickets can be purchased at the gym or via ZenPlanner.
Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!
Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.
Saturday, August 11th:Â 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page:Â Team CFM for 31Heroes #31Heroes
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
Workout of the Day (WOD)
A. Lead Foot
AMRAP 4
27/21 Cal Row
27 Burpees
27 Chest to Bar Pull Ups
– 4 min rest – AMRAP 4
21/15 Cal Row
21 Burpees
21 Toes to Bar
– 4 min rest – AMRAP 4
15/9 Cal Row
15 Burpees
15 Pull Ups
Post reps for each AMRAP. Ex: 89, 84, 90 Rx
And coming Saturday…
A. Hang Power Clean & Jerk
3-3-3-3
B. Partner DT
10 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead
Athlete 1 will complete one full round before athlete 2 begins their full round.
Each partner completes 5 rounds Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 Rx
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
Sunday Schedule
8:30a: Strongman Workshop- Neal
10a: All Levels CrossFit- Neal
11a: Weightlifting- Anthony
12:15p: Yoga- Lana Wilson
5,6p: Open Gym- Neal
