A. For Time [15min cap] 10-20-30-40-50-40-30-20-10 Double Unders 1-2-3-4-5-4-3-2-1 Shoulder to Overhead (65% 1RM C&J)
B. Stretching 1:00 barbell calf smash/side 1:00 calf stretch/side 1:00 scorpion stretch/side 1:00 thread the needle stretch/side
Post time for WOD and load. Ex: 6:40 Rx 185#
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
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. Back Squat In 20 minutes work to 1RM
B. EMOM 10 (:40 work/:20 rest) Min 1: Cal Row Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
Post time for the WOD. 14:20 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Fantastic Four Teams of 4 4 Rounds [40min cap] 40/32 Cal Bike 275m Farmer’s Carry (2 sets of 50’s/35’s) Round 1: 40 Burpees Round 2: 40 2-Person Synchro 1-Arm Devil’s Press (50/35) Round 3: 40 3-Person Synchro Burpees + Devil’s Press (1 set of 50’s/35’s) Round 4: 40 4-Person Synchro Burpees + DB Burpee Deadlift (2 sets of 50’s/35’s)
All the reps are team totals. 1 partner working at a time on the bike and burpees. All team members will walk together for the farmer’s carry with 2 sets of dumbbells split anyway among the team. For the 3-person synchro burpees 1 person will perform a devil’s press each rep. For the 4-person synchro burpees 2 partners will perform DB burpee deadlift. Partners may switch who is working and who is using the dumbbells anytime.
Post the time for the WOD. Ex: 32:40 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…
EMOM 32 (50 sec work: 10 sec rest) Min 1: Seated DB Arnold Press (50’s/35’s) Min 2: Single Arm KB Row (R+L=1) (53/35) Min 3: 150m Run Min 4: Cal Bike Min 5: Hand Release Push-Ups Min 6: Strict Chin Ups Min 7: 150m Run Min 8: Cal Row
Score fewest reps of each movement of the press, KB row, Bike, push-up, chin-up, and row. Ex: 8,7,12,10,6,15 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
Chippy Chipperooski AMRAP 20 45 Kettlebell Sumo Deadlift High Pulls (70/53) 40 Calorie Row 35 Hand Release Push Ups 30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 25 Calorie Row 20 Hand Release Push Ups [15 Straight Leg Raises after EACH movement]*
*(Rx+ = 15 T2B)
Post rounds and reps for the AMRAP. 1+116 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 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: Weightlifting- David
And coming tomorrow…
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
**Athletes must wear long socks or shin protection to climb ropes.
B. Hang Clean 5×3 15min to work to 3RM Hang Clean (Power or Squat)
Post time for the WOD and load for clean. Ex: 8:10 Rx, 245#.
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
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- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
Chippy Chipperooski AMRAP 20 45 Kettlebell Sumo Deadlift High Pulls (70/53) 40 Calorie Row 35 Hand Release Push Ups 30 1-DB Hang Clean & Jerk (50/35) [change hands every 5 reps] 25 Calorie Row 20 Hand Release Push Ups [15 Straight Leg Raises after EACH movement]*
A. E5MOM 15 Min 1: 3 Back Squat (85% of 1RM) Min 2: 4-8 Strict Ring Dips Min 3: 10/10 DB Bent Row Min 4: Rest Min 5: Rest
B. EMOM 12 Min 1: Cal Row Min 2: DB Thrusters (50’s/35’s) Min 3: Rest
Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
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- Sofia 7:00p: All Levels CrossFit- Sofia
A. AMRAP 18 90 Double Unders 30 Burpee Pull Ups 90 Double Unders 25 Chest To Bar Pull Ups 90 Double Unders 20 Bar Muscle Ups 90 Double Unders 15 Burpee Bar Muscle Ups
B. EMOM 6 Min 1: 30 sec Elbow Plank Min 2: 10-30 Bicycles (R+L=1)
Post total reps for the WOD. Ex: 548 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
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. E5MOM 15 Min 1: 3 Back Squat (85% of 1RM) Min 2: 4-8 Strict Ring Dips Min 3: 10/10 DB Bent Row Min 4: Rest Min 5: Rest
B. EMOM 12 Min 1: Cal Row Min 2: DB Thrusters (50’s/35’s) Min 3: Rest
Post load for squat and fewest reps for EMOM. Ex: 330#, 15, 10 Rx
*Athletes must wear long socks or shin protection to climb ropes.
Post time for the WOD Ex: 10:35 Rx
Upcoming Events
Thursday, July 17th 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, August 9th 31Heroes Charity & Fundraising WOD!!
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
And coming Saturday…
Teams of 3 4 Rounds [28min cap] 150m Sled Push (270/180) 30 Synchronized Bar Facing Burpees 21 Thrusters (155/105)
One person working at a time on sled push and thrusters. 2 athletes synchronized for each burpee rep. All reps are team totals. Partners may partition the reps anyway and switch out the working partner at any time.
Post time to complete WOD. Ex: 22:50 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. TABATA Time! A full TABATA for each movement (8 rounds of 20 seconds of work; 10 seconds of rest) Farmer Hold Lunges (53’s/35’s) -2 min rest- Russian Twist (25/15 plate) (R+L=1) -2 min rest- Kettlebell Deadlifts (53’s/35’s) -2 min rest- V-Ups [22min total time]
B. Banded Hip Stretches
Post the fewest reps completed for each movement in the Tabata. Ex: 10, 9, 12, 9 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
1 partner working at a time. All reps are team totals and teams may partition the reps any way.
Post rounds and reps for the AMRAP (10m = 1 rep). 5+49 Rx
Upcoming Events
Thursday, July 17th 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, August 9th 31Heroes Charity & Fundraising WOD!!
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- Michael
A. E4MOM 16 Min 1: 4 Back Squat (81% of 1RM) Min 2: 10-15 Push Ups Min 3: 5-8 Strict Chin Ups Min 4: Rest
B. AMRAP 12 50 Double Unders 15 Reverse Burpees
Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx
Upcoming Events
Thursday, July 17th 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, August 9th 31Heroes Charity & Fundraising WOD!!
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- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!
Partner WOD AMRAP 20 Cal Row 20 Kettlebell Sumo Deadlift High Pulls (70/53) 200m Run (together) 30 Straight Leg Sit Ups
For Time [15min cap] 10 Devils Press (35’s/25’s) 400m Run 20 Double DB Snatch 400m Run 30 Double DB Hang Clean & Jerk 400m Run
Post time for the WOD. Ex: 10:25 Rx.
Upcoming Events
Thursday, July 17th 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, August 9th 31Heroes Charity & Fundraising WOD!!
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- Sofia 7:00p: All Levels CrossFit- Sofia
And coming tomorrow…
A. E4MOM 16 Min 1: 4 Back Squat (81% of 1RM) Min 2: 10-15 Push Ups Min 3: 5-8 Strict Chin Ups Min 4: Rest
B. AMRAP 12 50 Double Unders 15 Reverse Burpees
Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx
