A. E3MOM 12 Snatch Complex (increase weight each round) 2 Hang Power Snatch + 2 Overhead Squat
B. AMRAP 16 5 Power Cleans (65% 1RM) 10 Alternating Pistols 15/12 Cal Row
Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx @155#
Upcoming Events
Wednesday, June 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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. Fran 21-15-9 Rep Rounds For Time: Thrusters (95/65) Pull-ups
B. EMOM 12 Min 1: Pigeon Stretch R Min 2: Pigeon Stretch L Min 3: 30-45 sec L-sit Hang Min 4: Scorpion Stretch R Min 5: Scorpion Stretch L Min 6: 30-45 sec Elbow Plank Hold
A. 3 sets each for time: 2 Rounds [5min cap] 24 Alternating DB Snatch (50/35) 24 Burpees Over DB
Rest 4 minutes
2 Rounds [4min cap] 18 Alternating DB Snatch (50/35) 18 Burpees Over DB
Rest 3 minutes
2 Rounds [3min cap] 12 Alternating DB Snatch (50/35) 12 Burpees Over DB
B. EMOM 10 Min 1: Toes to Bar Min 2: Devil’s Press (50’s/35’s)
Post time for each set. If capped add 1 sec for each rep not completed. For the EMOM score fewest reps of toes to bar and devil’s press. Ex: 4:20, 3:01, 1:55, 18, 4 Rx
Upcoming Events
Wednesday, June 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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. E3MOM 12 Snatch Complex (increase weight each round) 2 Hang Power Snatch + 2 Overhead Squat
B. AMRAP 16 5 Power Cleans (65% 1RM) 10 Alternating Pistols 15/12 Cal Row
Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx @155#
A. Strict Handstand Push Ups 1 set max reps Rest 2 minutes then… EMOM 8 1 set of Strict Handstand Push Ups
B. E3MOM 15 Clean Complex (increase weight each round) 1 x (Squat Clean + Front Squat + Power Clean) 10 DB Curls (alternating R+L=2)
Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.
Upcoming Events
Wednesday, June 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Sofia 5:00p: All Levels CrossFit- Sofia 6:00p: All Levels CrossFit- Sofia
And coming Saturday…
Partner WOD For Time: [30min cap] 60 Synchronized AbMat Sit-Ups 100/80 Cal Row 60 Toes-to-Bars 100/80 Cal Row 60 Synchronized Alt Medball Sit-Ups (20/14) 100/80 Cal Row
All reps are team totals. 1 partner working at a time on the row and toes-to-bar. Partners may switch who is working as often as they would like. Both partners synchronized on sit-up movements.
Post the time to complete the WOD. Ex: 21:10 Rx
Saturday Schedule
8:30a: Open Gym- Stasia 9:30a: All Levels CrossFit- Stasia 10:30a: All Levels CrossFit- Cameron 11:45a: Yoga- Cameron
And coming Sunday…
3 Rounds AMRAP 5 BUY-IN: 200-m KB farmer’s carry (53/35) Then as many rounds and reps as possible of: 5 push-ups* 10 box jump overs (24/20) 5 push-ups* 10 KB goblet squats (53/35)
-Rest 2:00 between 5 minute rounds. -Use a single KB for farmer’s carry and squats. -Start each round with the carry. -Continue AMRAP where you left off.
2 sets: AMRAP 5 15/12 Cal Bike 5 Burpees AMRAP 5 60 Double Unders 5/5 1-Arm KB Straight Leg Sit Ups (35/26) AMRAP 5 12/12 1-Arm KB OH Lunge (35/26) 10/10 1-Arm KB Russian Swing (35/26)
Rest 30 seconds between each AMRAP. Continue each AMRAP in the 2nd set where you left off from the 1 set.
Post total rounds and reps for each AMRAP. Ex: 6+10, 7+50, 6+22 Rx
Upcoming Events
Wednesday, June 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 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- Hailey
And coming tomorrow…
A. Strict Handstand Push Ups 1 set max reps Rest 2 minutes then… EMOM 8 1 set of Strict Handstand Push Ups
B. E3MOM 15 Clean Complex (increase weight each round) 1 x (Squat Clean + Front Squat + Power Clean) 10 DB Curls (alternating R+L=2)
Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.
A. E4MOM 16 3 Deadlifts (no bounce) 4 Tall Landing Box Jumps
B. 5 Rounds For Quality And Time 30 sec Handstand Hold 20/20 sec Pistol Hold 30 sec Hanging L-sit
Post load for Deadlift and time for WOD. Ex: 405#, 15:25 Rx
Upcoming Events
Wednesday, June 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
2 sets: AMRAP 5 15/12 Cal Bike 5 Burpees AMRAP 5 60 Double Unders 5/5 1-Arm KB Straight Leg Sit Ups (35/26) AMRAP 5 12/12 1-Arm KB OH Lunge (35/26) 10/10 1-Arm KB Russian Swing (35/26)
Rest 30 seconds between each AMRAP. Continue each AMRAP in the 2nd set where you left off from the 1 set.
Post total rounds and reps for each AMRAP. Ex: 6+10, 7+50, 6+22 Rx
A. Rowling 10 frames of 100m Rest 30-60 seconds between frames
B. 2 Rounds For Time [14min cap] 15 Burpee Box Jumps (24/20”) 30 Single Arm DB Hang Clean and Jerks (50/35) 45 Sit Ups
Post rowling score and time for the WOD. Ex: 12, 9:49 Rx
Upcoming Events
Wednesday, June 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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. E4MOM 16 3 Deadlifts (no bounce) 4 Tall Landing Box Jumps
B. 5 Rounds For Quality And Time 30 sec Handstand Hold 20/20 sec Pistol Hold 30 sec Hanging L-sit
Post load for Deadlift and time for WOD. Ex: 405#, 15:25 Rx
Wednesday, June 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
Today’s schedule
CFM Closed for Memorial Day
At Home Workout of the Day (WOD)
3 Rounds For Time [21min cap] 400m Run 1:00 Handstand Hold* 30 Alternating Back Scales
Post time for the WOD. Ex: 15:40 Rx
*Wall Supported. (Rx+ Freestanding Handstand)
And coming tomorrow…
A. Rowling 10 frames of 100m Rest 30-60 seconds between frames
B. 2 Rounds For Time [14min cap] 15 Burpee Box Jumps (24/20”) 30 Single Arm DB Hang Clean and Jerks (50/35) 45 Sit Ups
Post rowling score and time for the WOD. Ex: 12, 9:49 Rx
A. E3M 12 Clean Complex (increase weight each round) Power Clean + Front Squat + Hang Squat Clean 10 Banded Tricep Pressdown
B. For Time [16min cap] 21 Kettlebell Swings (53/35) 45 Deadlift (135/95) 9 Wall Walks 21 Kettlebell Swings (53/35) 30 Front Squats (135/95) 6 Wall Walks 21 Kettlebell Swings (53/35) 15 Power Clean (135/95) 3 Wall Walks
Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.
Upcoming Events
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 26th CFM Closed for Memorial Day!
Wednesday, June 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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…
A. Partner WOD AMRAP 15 10 Tire Flips 100-ft Bear Crawl 16/12 Cal Bike 100m Farmer’s carry (53’s/35’s) 20/16 Cal Row
B. Shoulder Pre-hab CrossOver Iron Scap 100-ft DB Waiter’s Carry Between Each CrossOver Movement. Switch arms at 50-ft
Post rounds for the WOD. Every 5-ft or 5-m = 1 rep. Ex: 3+39 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…
“Murph” 1 Mile Run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run **Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.
Sunday Schedule
8:30a: All Levels CrossFit- Murph at CFM 10:15a: Yoga- Michael
A. Power Snatch Complex High Hang (above knee) + Low Hang (below knee) 4 x 2+2 (increasing weight)
B. “Ivy” AMRAP 12 50 Toes to Bar 50 Wall Balls (20/14)
Post load for the snatch and rounds and reps for AMRAP. Ex: 170#, 2+22 Rx
Upcoming Events
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 26th CFM Closed for Memorial Day!
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 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- Jeannette 7:00p: Weightlifting- David
And coming tomorrow…
A. E3M 12 Clean Complex (increase weight each round) Power Clean + Front Squat + Hang Squat Clean 10 Banded Tricep Pressdown
B. For Time [16min cap] 21 Kettlebell Swings (53/35) 45 Deadlift (135/95) 9 Wall Walks 21 Kettlebell Swings (53/35) 30 Front Squats (135/95) 6 Wall Walks 21 Kettlebell Swings (53/35) 15 Power Clean (135/95) 3 Wall Walks
Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.
A. AMRAP 20 15/12 Cal Row 12 DB Push Press (50’s/35’s) 9 Burpee Box Jump Overs (24/20)
B. CORE Fast Eddie’s Lucky 7’s (Seven reps per movement) Sit Ups Flutter Kicks (4 count) Sit Ups Leg Raises Sit Ups Lateral Kick (4 count) Sit Ups Crunches Sit Ups Russian Twist (4 count) Sit Ups Bicycle (4 count) The goal is sub 4 min
Post rounds for the AMRAP. Ex: 6+32 Rx
Upcoming Events
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 26th CFM Closed for Memorial Day!
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- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
A. Power Snatch Complex High Hang (above knee) + Low Hang (below knee) 4 x 2+2 (increasing weight)
B. “Ivy” AMRAP 12 50 Toes to Bar 50 Wall Balls (20/14)
Post load for the snatch and rounds and reps for AMRAP. Ex: 170#, 2+22 Rx
