A. Turkish Get Ups 4 x 3 (3 reps each arm alternating) -increase the weight each set or stay at the same weight -Rx+ = use barbell
B. Rep Rounds [15min cap] 40-30-20-10 Wall Balls (20/14) 20-15-10-5 Hang Power Clean (135/95)
Post load for TGU and time for the WOD. Ex: 70#, 10:10 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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
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
Open Workout 26.3 For time: [16min cap] 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3
Rx: Men (95/115/135), Women (65/75/85) Scaled: Step Over, Men (65/85/95) Women (45/55/65) Foundation: Step Over, Men (45/55/65), Women (25/35/45)
If time capped, post total reps completed. Ex: 245 Rx If all reps are completed, log the time to finish. Ex: 15:49 Rx
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: Friday Night Lights Doors Open
And coming Saturday…
A. Power Box Jump 7 sets of 1 rep Start from standing still Jump and land above parallel squat position Increase the height as form allows
B. Partner WOD 4 Rounds [18min cap] 16 Box Jumps (24/20”) 20 Toes to Bar 16 Box Jumps (24/20”) 4 Rope Climbs*
*Athletes must wear long socks (or shin/ankle protection) to climb ropes.
All reps are team totals. 1 partner working at a time. Partition the reps anyway.
Post time for the WOD. Ex: 12:49 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. Weighted Pull-ups 4 sets of 5 reps increase weight each set Complete 1 set every 3:30
B. Every 3:00 for 7 rounds: 200m Run 12 DB Box Step-Overs (35’s/25’s at 24/20″)
Post load for pull-ups and slowest time for the WOD. Ex: 44#, 1:38 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Every 3:00 for 10 sets: 250/225m Row -Rest the remainder of each interval.
B. 3-way Hamstring Stretch 1) leg straight up 2) leg outside 3) leg across the body -Hold each position for 45-60 sec/side
Record the time for each row and score the total time. Ex: 9:09 Rx
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Open Gym- Michael
And coming tomorrow…
Open Workout 26.3 Predictions
For Time [20min cap] 21-18-15-12-9-6-3 Deadlift (225/155) Bar Facing Burpees
Score total reps completed or time to finish the WOD. Ex: 9:15 Rx
A. For Time: [20min cap] 400m Run 30 Toes To Bar 400m Run 10 Wall Walks 400m Run 30 Toes To Bar 400m Run
B. Seated Good Mornings 3 sets of 10 reps Complete 1 set every 3 minutes Use a light load empty bar up to 20-25% 1RM Clean
Post time for the WOD and load for good mornings. Ex: 14:12, 65# Rx
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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: Weightlifting- David
And coming tomorrow…
A. Every 3:00 for 10 sets: 250/225m Row -Rest the remainder of each interval.
B. 3-way Hamstring Stretch 1) leg straight up 2) leg outside 3) leg across the body -Hold each position for 45-60 sec/side
Record the time for each row and score the total time. Ex: 9:09 Rx
A. EMOM 12 (40 sec work/20 sec rest) Min 1: 10-20 DB Push Press (50’s/35’s) Min 2: 15-25 DB Deadlift (50’s/35’s) Min 3: 20-60 Double Unders
Score the fewest reps completed for each movement in the EMOM. Ex: 10, 15, 50 Rx
B. 2 Sets In a 5 minute window complete for time: 5 Weighted Pull-ups (50/35) 10 Strict Pull-ups 15 Kipping Pull-ups Rest the remaining time.
Record the time for each set. Ex: 1:25, 1:48 Rx.
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- 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…
A. For Time: [20min cap] 400m Run 30 Toes To Bar 400m Run 10 Wall Walks 400m Run 30 Toes To Bar 400m Run
B. Seated Good Mornings 3 sets of 10 reps Complete 1 set every 3 minutes Use a light load empty bar up to 20-25% 1RM Clean
Post time for the WOD and load for good mornings. Ex: 14:12, 65# Rx
A. Snatch Progression EMOM 20 Min 1-5: 1 Snatch High Pull Min 6-10: 1 Hang Squat Snatch Min 11-20: 1 Squat Snatch
*Start around 50% *Increase the weight each set as form allows *Finish at 80-90% or keep increasing to a new 1RM!
Record heaviest load for each movement Ex: 145#, 175#, 190#
B. 3 Rounds For Reps (40 sec work/20 sec rest) Min 1: Cal Bike Min 2: Burpees Over Bar
*Athlete’s choice for intensity. *Find what will work best for you and log your perceived intensity from a 1 being a brisk walk to a 10 max effort.
Post total reps for each movement. Ex: 48, 40 Rx
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. EMOM 12 (40 sec work/20 sec rest) Min 1: 10-20 DB Push Press (50’s/35’s) Min 2: 15-25 DB Deadlift (50’s/35’s) Min 3: 20-60 Double Unders
Score the fewest reps completed for each movement in the EMOM. Ex: 10, 15, 50 Rx
B. 2 Sets In a 5 minute window complete for time: 5 Weighted Pull-ups (50/35) 10 Strict Pull-ups 15 Kipping Pull-ups Rest the remaining time.
Open Workout 26.2 For Time: [15min cap] 80-ft DB Overhead Walking Lunge 20 Alternating DB Snatches (50/35) 20 Pull-ups 80-ft DB Overhead Walking Lunge 20 Alternating DB Snatches 20 Chest-to-bar Pull-ups 80-ft DB Overhead Walking Lunge 20 Alternating DB Snatches 20 Ring Muscle-ups
Scaled: DB (35/20) Jumping Pull-ups, then Pull-ups, then Chest-to-bar Pull-ups Foundation: Unweighted Walking Lunge, DB (20/15) 1-Arm DB Row, then Ring Rows, then Jumping Pull-ups
Post the time to complete the WOD. If time capped, add 1 sec per rep remaining. 20-ft = 1 rep on the lunge. Ex: 15:08 Rx
Upcoming Events
Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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: Friday Night Lights Doors Open
And coming Saturday…
Partner WOD 3 sets AMRAP (5:00 work/1:00 rest) 30 Hang Power Cleans* 30/24 Cal Row 30 Box Jumps (24/20) Max Cal Row
*Barbell Weight Set 1: 135/95 Set 2: 155/105 Set 3: 175/115
All the reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 box jumps before switching.
Post the total reps completed from each set. Ex: 145, 139, 122 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. EMOM 20 Min 1: 2 Wall Walks Min 2: 200m Run Min 3: 2 Wall Walks Min 4: Rest
Score total time for 200m runs. Ex: 4:17 Rx
B. Tabata Push-ups & Sit-ups 8 Rounds Alternating Movements (20 sec work:10 sec rest) Movement 1: Push-ups Movement 2: Sit-ups
*Score fewest reps completed for each movement in Tabata. Ex: 8,9
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Handstand Walk: In 10 minutes practice HS Walk progressions Complete a max distance HS Walk
B. Shoulder Press 5×2 EMOM 20 (40 sec work: 20 sec rest) Min 1: 2 Shoulder Press Min 2: 5 Candlestick to Straddle Stretch Min 3: 10/8 Cal Bike or Ski Min 4: Rest -Increase the weight on the press each set as form allows -Start at 60% and build to 80-90% -This does NOT have to be a 2 rep max but could be
Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx
Upcoming Events
Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Open Gym- Michael
And coming tomorrow…
Open Workout 26.2 Predictions
For Time: [18min cap] 3 Rounds 15 Toes To Bar 12 Alternating Dumbbell Snatch (50/35) 30 Double Unders 3 Rounds 12 Chest To Bar Pull-ups 12 Alternating Dumbbell Snatch 60 Double Unders 3 Rounds 9 Bar Muscle Ups 12 Alternating Dumbbell Snatch 90 Double Unders
Score total reps completed or time to finish the WOD. Ex: 675 Rx
A. Back Squat 5 sets of 8 reps -Start at 70% -Increase the weight each set as form and speed allows to 75-78% OR stay at 70% for consistent strength work below threshold -Complete 1 set every 4 minutes
B. EMOM 8 Min 1: 3 DB vertical jumps 3 rotational medicine-ball partner throws, left 3 rotational medicine-ball partner throws, right
Min 2: Rest
-Loads are light on the vertical jumps and focus on an explosive effort on each rep. -Focus on max force and velocity on the rotational medicine-ball throws.
Post load for the back squat and DB weight for vertical jumps. Ex: 285#, 35#
Upcoming Events
Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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: Weightlifting- David
And coming tomorrow…
A. Handstand Walk: In 10 minutes practice HS Walk progressions Complete a max distance HS Walk
B. Shoulder Press 5×2 EMOM 20 (40 sec work: 20 sec rest) Min 1: 2 Shoulder Press Min 2: 5 Candlestick to Straddle Stretch Min 3: 10/8 Cal Bike or Ski Min 4: Rest -Increase the weight on the press each set as form allows -Start at 60% and build to 80-90% -This does NOT have to be a 2 rep max but could be
Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx
3 Rounds For Time [27min cap] 15/12 Cal Bike 15 DB Hang Power Clean (50’s/35’s) 200m Run 15/12 Cal Row 100m Farmer’s Carry (53’s/35’s) 200m Run
Post time for the WOD. Ex: 21:30 Rx
Upcoming Events
Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- 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…
A. Back Squat 5 sets of 8 reps -Start at 70% -Increase the weight each set as form and speed allows to 75-78% OR stay at 70% for consistent strength work below threshold -Complete 1 set every 4 minutes
B. EMOM 8 Min 1: 3 DB vertical jumps 3 rotational medicine-ball partner throws, left 3 rotational medicine-ball partner throws, right
Min 2: Rest
-Loads are light on the vertical jumps and focus on an explosive effort on each rep. -Focus on max force and velocity on the rotational medicine-ball throws.
Post load for the back squat and DB weight for vertical jumps. Ex: 285#, 35#
