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Michael Aaron

Rachel

Workout of the Day (WOD)

4 Rounds [20min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 16:20 Rx

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. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

MON 03.30.26 Read More »

Lizzie

Workout of the Day (WOD)

Quarterfinals Workout #4
For Time: [20min cap]
1000m Row
30 Clean and Jerks (135/95)
1000m Row
30 Strict Handstand Push-ups

Post the time for the WOD. Ex: 14:53 Rx

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- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey

And coming Saturday…

Quarterfinals Workout #2
For Time, Completed Anyhow: [15min cap]
80 DB Hang Squat Cleans (50’s/35’s)
40 Bar Muscle-ups

Scaled: 35’s/20’s, Chest-to-bar Pull-ups
Foundation: 20’s/15’s, Jumping Pull-ups

Post the time for the WOD. Ex: 12:10 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…

Quarterfinals Workout #3
For Time: [12min cap]

3 Rounds:
50 Double-Unders
10 deadlifts (225/155)

2 Rounds:
50 Double-Unders
10 deadlifts (275/185)

1 Round:
50 Double-Unders
10 deadlifts (315/225)

Scaled: 15 Double Unders, M:135/185/225, W:95/125/155
Foundation: 50 Single Unders, M: 65/75/85, W: 45/55/65

Post the time for the WOD. Ex: 9:40 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:30a: All Levels CrossFit- Michael
12:35p: Yoga- Michael

FRI 03.27.26 QuarterFinals WEEKEND! Read More »

Coach Isabelle

Workout of the Day (WOD)

Quarterfinals Workout #1
For Time: [12min cap]
10 shuttle runs
20 overhead squats (115/80)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
-1 shuttle run is 25 ft out and 25 ft back.

Post the time for the workout. Ex: 8:57 Rx.

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: Weightlifting- David

And coming tomorrow…

Quarterfinals Workout #4
For Time: [20min cap]
1000m Row
30 Clean and Jerks (135/95)
1000m Row
30 Strict Handstand Push-ups

Post the time for the WOD. Ex: 14:53 Rx

THUR 03.26.26 QFW1 Read More »

Priscilla

Workout of the Day (WOD)

EMOM 25
Min 1: 18/14 Cal Bike
Min 2: 15 Box Jumps (24/20)
Min 3: 10 GHD Sit-ups
Min 4: 2 Rope Climbs
Min 5: Rest

Post post fewest reps completed for each minute in EMOM.
Ex: 18, 15, 12, 3 Rx

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- 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…

Quarterfinals Workout #1
For Time: [12min cap]
10 shuttle runs
20 overhead squats (115/80)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
-1 shuttle run is 25 ft out and 25 ft back.

Post the time for the workout. Ex: 8:57 Rx.

WED 03.25.26 Read More »

Rachel

Workout of the Day (WOD)

A. Back Squat
3 x 5 @ 75-80%
Same weight for all sets
Complete 1 set E4M

B. EMOM 15 (30 sec work/ 30 sec rest)
Min 1: Double Unders
Min 2: 10 Pull-ups (Rx+ C2B)
Min 3: Dead hang hold

Post load for squat and total Double unders. Ex: 345#, 248 Rx

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- Patrick
7:00p: All Levels CrossFit- Patrick

And coming tomorrow…

EMOM 25
Min 1: 18/14 Cal Bike
Min 2: 15 Box Jumps (24/20)
Min 3: 10 GHD Sit-ups
Min 4: 2 Rope Climbs
Min 5: Rest

Post post fewest reps completed for each minute in EMOM.
Ex: 18, 15, 12, 3 Rx

TUES 03.24.26 Read More »

Nate

Workout of the Day (WOD)

A. Power Clean
5 sets of 3 reps @ 75%
All sets at the same weight
Unbroken touch and go
1 set every 2:30

B. In 3 minutes complete:
3 Rounds
10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell

3 minutes rest and repeat for 3 total AMRAPs

Post load for clean and total reps for the WOD. Ex: 205#, 168 Rx

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
3 x 5 @ 75-80%
Same weight for all sets
Complete 1 set E4M

B. EMOM 15 (30 sec work/ 30 sec rest)
Min 1: Double Unders
Min 2: 10 Pull-ups (Rx+ C2B)
Min 3: Dead hang hold

Post load for squat and total Double unders. Ex: 345#, 248 Rx

MON 03.23.26 Read More »

Jennifer

Workout of the Day (WOD)

Open Workout 26.4
Rep Rounds For Time: [20min cap]
21-18-15-12-9-6-3
Deadlift (225/155)
Toes To Bar
50 Double Unders Each Round

Scaled: 135/95, Heels to 90, Single Unders
Foundation: 75/45, Sit-ups, Single Unders

Score time to finish the WOD. Ex: 12:15 Rx

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…

Partner WOD
For Time: [24min cap]
3-6-9-12-15-18-21-24-27-30
Cal Row
Burpees Over The Rower

All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post time or total reps completed for the WOD . Ex: 17:21 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…

“Brunch Hustle”
3 Rounds [24min cap]
12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+=50)
100m Kettlebell Farmer’s Carry (53/35’s)

Post time for the WOD. Ex 16:10 Rx+

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 03.20.26 Read More »

Jules

Workout of the Day (WOD)

Partner WOD
AMRAP 8
20/16 Cal Bike
20 Alternating DB Snatch (50/35)
20/16 Cal Row
20 Burpee Box Jump Over (24/20”)

4 Minute Rest and Repeat. Continue where you left off.

All the reps are team totals. 1 partner working at a time. Partition the reps any way.

Post rounds and reps for each AMRAP. Ex: 4+24 Rx

Upcoming Events

Thursday, March 19th 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- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

Open Workout 26.4

Rep Rounds For Time [20min cap]
21-18-15-12-9-6-3
Deadlift (225/155)
Toes To Bar
50 Double Unders Each Round

Score time to finish the WOD. Ex: 12:15 Rx

THUR 03.19.26 Bring-A-Friend Day!! Read More »

Coach Hailey

Workout of the Day (WOD)

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [16min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)
12 KB Farmer’s Lunges (70’s/53’s)

Post load for squat and time for the WOD. Ex: 325#, 10:20 Rx

Upcoming Events

Thursday, March 19th 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- 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 8
20/16 Cal Bike
20 Alternating DB Snatch (50/35)
20/16 Cal Row
20 Burpee Box Jump Over (24/20”)

4 Minute Rest and Repeat. Continue where you left off.

All the reps are team totals. 1 partner working at a time. Partition the reps any way.

Post rounds and reps for each AMRAP. Ex: 4+24 Rx

WED 03.18.26 Read More »

Michael P

Workout of the Day (WOD)

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
25 Sit Ups
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

Upcoming Events

Thursday, March 19th 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- Patrick
7:00p: All Levels CrossFit- Patrick

And coming tomorrow…

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [16min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)
12 KB Farmer’s Lunges (70’s/53’s)

Post load for squat and time for the WOD. Ex: 325#, 10:20 Rx

TUES 03.17.26 Read More »

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