A. E3MOM 12 2 Back Squats (pause 2 seconds at the bottom) increase weight each round
B. Rep Rounds [20min cap] 10-20-30-40-50 Sit Ups DB Deadlift (50’s/35’s) 15 Burpee Box Jump Overs (24/20) each round
Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.
Holiday Schedule
Thu: Noon, evening classes only. Fri: Back to regular schedule.
Today’s schedule
12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Hailey 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
12 Days Of Fit-mas [35min Cap] 1 Cluster (115/85) 2 Ring Dips 3 Box Jumps (30/24) 4 Front Rack Lunges (total reps) 5 Handstand Push Ups 6 Deadlifts 7 Toes to Bar 8 Pull Ups 9 Kettlebell Swings (53/35) 10 Burpees 11 KB Goblet Squat 12 Calorie Row
Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.
Partner WOD 3 sets AMRAP 4 40 Double Unders 8 1-Arm Devil’s Press (50/35) Rest 1 minute. AMRAP 4 10/8 Cal Bike 12 Toes to Bar Rest 1 minute and continue each AMRAP where you left off.
1 partner working at a time. All reps are team totals. Partition the reps any way.
Score rounds and reps for each AMRAP. Ex: 9+32, 10+5 Rx
Holiday Schedule
Mon: Noon class only. Tue: Christmas Eve! Gym Closed. Wed: Christmas!! Gym Closed. Thu: Noon, evening classes only. Fri: Back to regular schedule.
Today’s schedule
12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey
And coming tomorrow…
CFM CLOSED At Home Workout 12 Days of Fit-Mas Bodyweight Edition 1 Burpee 2 Air Squats 3 Push Ups 4 Sit Ups 5 Tuck Jumps 6 Mountain Climbers (R+L=1) 7 V-Ups 8 Lunges 9 Jumping Jacks 10 Russian Twists (R+L=1) 11 Good Mornings 12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.
A. Strict Press 3RM In 12 minutes work up to a 3 rep max. -Appropriate warmup sets would be 5-4-3-2 then 3 rep attempt -At 50%, 60%, 70%, 80%, then 3 rep at 90-95% of 1RM
Post load for press and time for the WOD. Ex: 170#, 13:10 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- Michael
And coming Saturday…
Teams of 3 For Time [25min cap] 60 Deadlift (155/105) 90/60 Cal Row 45 Power Clean (155/105) 90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups) 30 Clean & Jerk (155/105) 90 Bar Facing Burpees
All reps are team totals. 1 Partner working at a time. Partners may partition the reps any way
Score time to complete WOD. Ex: 18:23 Rx+
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Hailey 11:45a: Yoga- Michael
And coming Sunday…
A. 4 Rounds [16min cap] 20/15 Cal Row 10 Hang Power Cleans (135/95) 20 Wall Balls (20/14)
B. Super Shoulder Serum: EMOM 15 Min 1: Scapular Raises Min 2: CS Banded WY Negative Min 3: Shoulder Ext Rotation R/L Min 4: Pec Shoulder Stretch (30 sec R/L) Min 5: Rest
Post time for the WOD. Ex: 10:10 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Hailey 12:15p: Yoga- Cancelled
Partner WOD AMRAP 20 20/16 Cal Row 20 Wall Balls (20/14 to 10/9ft)
One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.
Post rounds and reps completed. Ex: 11+14 Rx.
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Luke 6:00p: All Levels CrossFit- Luke 7:00p: Weightlifting- David
And coming tomorrow…
A. Strict Press 3RM In 12 minutes work up to a 3 rep max. -Appropriate warmup sets would be 5-4-3-2 then 3 rep attempt -At 50%, 60%, 70%, 80%, then 3 rep at 90-95% of 1RM
For Time [30min cap] 10 Rounds 5 Burpee Box Jump Overs (24/20) 10 Alt DB Snatch (50/35) Then… 50 Box Jumps (24/20) 10 Rounds 10 DB Hang Snatch (50/35) 5 Burpee Box Jump Overs (24/20)
Post time for the WOD. Ex: 22:40 Rx
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- Michael 6:00p: All Levels CrossFit- Michael 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
And coming tomorrow… Bring-A-Friend Day!!
Partner WOD AMRAP 20 20/16 Cal Row 20 Wall Balls (20/14 to 10/9ft)
One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.
B. AMRAP 12 5 Pull Ups (Rx+ C2B) 10 Push Ups 15 Air Squats 30 Double Unders
Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- 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: All Levels CrossFit- Hailey
And coming tomorrow…
For Time [30min cap] 10 Rounds 5 Burpee Box Jump Overs (24/20) 10 Alt DB Snatch (50/35) Then… 50 Box Jumps (24/20) 10 Rounds 10 DB Hang Snatch (50/35) 5 Burpee Box Jump Overs (24/20)
A. Power Snatch: 2-2-2-2-2 work ups (touch and go).
B. “Snatch & Go” 4 Rounds for Time [11 Minute Time Cap] 10 Toes to bar 10 Snatch (135/95)
Intermediate (95/65) Scaled (65/45)
Post load for snatch and time for the WOD. Ex: 175, 9:23 Rx.
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Back Squat 4 x 3 @ 85%
B. AMRAP 12 5 Pull Ups (Rx+ C2B) 10 Push Ups 15 Air Squats 30 Double Unders
Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx
Fight Club 3 Rounds for Total Reps 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Echo Bike 1:00 Rest
With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike, rest for one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
Post total reps completed. Ex: 264 Rx
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD 3 Rounds For Time [30min cap] 40 DB Box Step Overs (50/35’s at 24/20) 10 Sandbag Clean (150/100) 40 Burpees 10 Rope Climbs* *All athletes must wear long socks or shin guards to protect shins when climbing
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way except a minimum of 4 burpees must be completed before switching partners.
Post time for the WOD. Ex: 23:10 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…
A. Sprint Intervals 5 Sets, Each For Time: 150/125m Row, Ski or Echo Bike 12/9 Cal Rest 1:00 between efforts
Post fastest and slowest split times. Ex: :24, :28
B. 7 Rounds [14min cap] 9 Goblet Squats (53/35) (Rx+= 70/53) 7 Kettlebell Swings (53/35) (Rx+= 70/53) 5 Ring Dips
Post time for the WOD. Ex: 8:20 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
1 partner working at a time except both partners synchronized on the 1st set of sit-ups. All the reps are team totals. Partition the reps any way.
Post rounds and reps completed. Ex: 5+18 Rx.
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Luke 6:00p: All Levels CrossFit- Luke 7:00p: Weightlifting- David
And coming tomorrow…
Fight Club 3 Rounds for Total Reps 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Echo Bike 1:00 Rest
With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike, rest for one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
B. Jackie For Time [10min cap] 1000m Row 50 Thrusters (45/35) 30 Pull Ups
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- Michael 6:00p: All Levels CrossFit- Michael 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
And coming tomorrow… Bring-A-Friend Day!!
A. Crossovers In 10 minutes practice crossover progressions Then 2 minutes max reps crossovers
