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Michael Aaron

Sanchit

Workout of the Day (WOD)

A. Weighted Pull Ups
4 sets of 3

B. 4 Rounds [24min cap]
100 Double Unders
10/10 Single Arm DB Hang Clean & Jerk (50/35)
100 Double Unders
20 Alternating DB Box Step Ups (50/35) (24/20)

Post load for pull ups and time for the WOD. Ex: 53#, 22:10 Rx.

Upcoming Events

Thursday, November 14th 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, December 7th Save the date! CFM Holiday Party 5-9 pm!

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…

A. Deadlift
Heavy set of 5 reps

B. 5 Rounds Not For Time
15 GHD Sit Ups / Weighted Sit Ups / Strict T2B*
40ft Handstand Walk

*Pick a movement or alternate each round for challenging ab work

Post load for deadlift. Ex: 385#

TUES 11.12.24 Read More »

Coach Hailey

Workout of the Day (WOD)

A. Pause Front Squat
5 x 2 @ 76-78-80-82-84%
*pause 3 seconds each rep
*rest 3 minutes between sets

B. AMRAP 10
20 Burpees Over Bar
30 Snatches (75/55)
40 Wallballs (20/14)

Post load for squats and rounds for AMRAP. Ex: 275#, 2+9 Rx.

Upcoming Events

Thursday, November 14th 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, December 7th Save the date! CFM Holiday Party 5-9 pm!

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. Weighted Pull Ups
4 sets of 3

B. 4 Rounds [24min cap]
100 Double Unders
10/10 Single Arm DB Hang Clean & Jerk (50/35)
100 Double Unders
20 Alternating DB Box Step Ups (50/35) (24/20)

Post load for pull ups and time for the WOD. Ex: 53#, 22:10 Rx.

MON 11.11.24 Read More »

Hayeong

Workout of the Day (WOD)

A. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
@ 70-80% 1 RM Clean & Jerk

B. EMOM 16
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch

Post load for the EMOM. Ex: 195#

Upcoming Events

Saturday, November 9th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time.
Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 14th 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, December 7th Save the date! CFM Holiday Party 5-9 pm!

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…

Hero WOD Chad
 1,000 box step-ups completed as a team, partner, or individual for time

Saturday Schedule

10:00a: Team warm-up for Chad

And coming Sunday…

AMRAP 20
15/12 Calorie Row
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)

Post rounds for the AMRAP. Ex: 11+22 Rx

Sunday Schedule

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

FRI 11.08.24 Hero WOD CHAD Saturday! Read More »

Ben M

Workout of the Day (WOD)

A. AMRAP 6
10 Front Squats (45%)
10 Toes to Bar

B. EMOM 10
Min 1/2 – Lizard
Min 3/6 – Handstand Hold
Min 4/5 – Pigeon
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion

Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.

Upcoming Events

Saturday, November 9th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time.
Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 14th 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, December 7th Save the date! CFM Holiday Party 5-9 pm!

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. E2MOM For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
@ 70-80% 1 RM Clean & Jerk

B. EMOM 16
Min 1 – Scapular Raises
Min 2 – Shoulder Ext Rotation
Min 3 – WY Negative
Min 4 – Pec Shoulder Stretch

Post load for the EMOM. Ex: 195#

THUR 11.07.24 Read More »

Lizzie

Workout of the Day (WOD)

A. Practice Bar Muscle Up for 10 Minutes

B. Partner WOD
AMRAP 7**
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.

All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.

Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.

Upcoming Events

Saturday, November 9th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time.
Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 14th 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, December 7th Save the date! CFM Holiday Party 5-9 pm!

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…

A. AMRAP 6
10 Front Squats (45%)
10 Toes to Bar

B. EMOM 10
Min 1/2 – Lizard
Min 3/6 – Handstand Hold
Min 4/5 – Pigeon
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion

Post load for squat and rounds for AMRAP. Ex: 135#, 5+12 Rx.

WED 11.06.24 Read More »

Kenny

Workout of the Day (WOD)

A. Squat Waves E3MOM 18
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 81% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 86% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 91% FS

B. 4 Rounds [10min cap]
10 Burpee DB Deadlift (50’s/35’s)
10 Deficit Push Ups (6/3”)

Post load for back squat and heavy front squat and time for the WOD. Ex: 325, 320#, 6:12 Rx.

Upcoming Events

Saturday, November 9th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time.
Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 14th 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, December 7th Save the date! CFM Holiday Party 5-9 pm!

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…

A. Practice Bar Muscle Up for 10 Minutes

B. Partner WOD
AMRAP 7**
40 Double Unders
8 Power Snatches (60%)
Rest 2 minutes and repeat AMRAP 7. Continue where you left off.

All reps are team totals. One partner working at a time. **Partner holds elbow plank while other partner is working. Partition the rounds and reps any way.

Post load for snatch and rounds for AMRAP. Ex: 115#, 8+25 Rx.

TUES 11.05.24 Read More »

Alyssa

Workout of the Day (WOD)

A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angels
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise

B. E5MOM 25
5 Strict Press (60-75%)
5/5 Bulgarian Split Squat
5 Pike Handstand Push Ups
20 Reverse Crunch

Post load for press. Ex: 140# Rx.

Upcoming Events

Saturday, November 9th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time.
Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 14th 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, December 7th Save the date! CFM Holiday Party 5-9 pm!

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. Squat Waves E3MOM 18
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 81% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 86% FS
Back Squat 1 x 3 @ 83% BS
Front Squat 1 x 1 @ 91% FS

B. 4 Rounds [10min cap]
10 Burpee DB Deadlift (50’s/35’s)
10 Deficit Push Ups (6/3”)

Post load for back squat and heavy front squat and time for the WOD. Ex: 325, 320#, 6:12 Rx.

MON 11.04.24 Read More »

Lizzie & Sophia

Workout of the Day (WOD)

AMRAP 20
3-6-9-12-15-18-21-…
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

Post rounds and reps. Ex: 6+38 Rx.

Upcoming Events

Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!

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
6-8p: Halloween Party & Casino Night Lights!!

And coming Saturday…

Partner WOD
AMRAP 20
4 Rounds
100m Run
10 Toes to Bar
10 KB Deadlift (70/53’s)
3 Rounds
200m Run
20 Toes to Bar
20 KB Deadlift (70/53’s)
2 Rounds
300m Run
30 Toes to Bar
30 KB Deadlift (70/53’s)
1 partner working at a time. All reps and distances team totals. Partition the reps anyway.

Post rounds and reps completed in AMRAP. 10m = 1 rep. Ex: 8+68 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. Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Box Step Ups (35’s/25’s to 24/20”)
Devil’s Press (35’s/25’s)

B. EMOM 12
Min 1: Single KB Farmer’s Carry (70/53)
Min 2: Straight Leg Plate Sit Ups (45/25)
Min 3: Rest

Post time for WOD. Ex: 15:10 Rx

Sunday Schedule

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

FRI 11.01.24 Read More »

Sofia

Workout of the Day (WOD)

A. Deficit Single Leg Barbell Deadlift
4 x 5/5 (increase weight each set as form allows)
Stand on top of a 45/35l# Plate

B. EMOM 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest

Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410

Upcoming Events

Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!

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…

AMRAP 20
3-6-9-12-15-18-21-…
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

Post rounds and reps. Ex: 6+38 Rx.

THUR 10.31.24 Read More »

Hayeong

Workout of the Day (WOD)

A. Every 5 minutes for 4 rounds complete
25/20 Cal Row
8 Overhead Squats (60-65-70-75% 1 RM)

B. EMOM 10
Min 1: 6-10 Ring Rows (Parallel)
Min 2: 10-20 Weighted Straight Leg Sit Ups (25/15)

Post load for overhead squats. Ex: 135-145-155-165#

Upcoming Events

Friday, November 1st Casino Night & Halloween Party!! 6-8pm at CFM!

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…

A. Deficit Single Leg Barbell Deadlift
4 x 5/5 (increase weight each set as form allows)
Stand on top of a 45/35l# Plate

B. EMOM 12
Min 1: 1 set of Pull Ups (Rx+ = C2B)
Min 2: Double Unders
Min 3: Rest

Post load for deadlift and total reps of pull ups and double unders. Ex: 155#, 68 C2B, 410

WED 10.30.24 Read More »

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