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- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. E3MOM 15 Min 1: 5 Back Squat (73% of 1RM) Min 2: 5-8 Strict Pull Ups Min 3: 5-8 Strict Ring Dips
6:00a: All Levels CrossFit- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 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
Workout of the Day (WOD)
“Cliffhanger” For Time [18min cap] 40 Alt DB Snatch (50/35) 40 Toes to Bar 30 2-DB Box Step Overs (50’s/35’s) at 24/20″ 30 Toes to Bar 20 Hang Power Cleans (120/85)* 20 Toes to Bar 10 Hang Power Snatch (120/85)* 10 Toes to Bar *(Rx+ 155/105)
Post time for the WOD Ex: 13:10 Rx+
And coming tomorrow…
A. E3MOM 15 Min 1: 5 Back Squat (73% of 1RM) Min 2: 5-8 Strict Pull Ups Min 3: 5-8 Strict Ring Dips
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
Workout of the Day (WOD)
A. Clean E2MOM 14 Pause Clean (Touch & Go; Pause at position 1 each rep) 3-3-3 Hang Clean (position 2) 3-3-3-3 Add weight each set; 40-80%
B. 4 sets AMRAP 2 Open: 50 Double Unders 7 Bar Facing Burpees 7 DB Squats (50’s/35’s) Rest 2 minutes Continue the AMRAP where you left off after opening with 50 double unders each set.
Post load for clean and rounds and reps for the AMRAPs. Ex: 215#, 11+5 Rx.
And coming tomorrow…
“Cliffhanger” For Time [18min cap] 40 Alt DB Snatch (50/35) 40 Toes to Bar 30 2-DB Box Step Overs (50’s/35’s) at 24/20″ 30 Toes to Bar 20 Hang Power Cleans (120/85)* 20 Toes to Bar 10 Hang Power Snatch (120/85)* 10 Toes to Bar *(Rx+ 155/105)
Saturday, June 22nd 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- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 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
Workout of the Day (WOD)
A. Power Clean 3-3-3-3-3
B. AMRAP 10 5 Power Cleans (135/95) 3 Bar Muscle Ups 30 Double Unders
Post load for clean and rounds for the AMRAP. Ex: 235#, 7+8 Rx
And coming Saturday…
OUT Athletics WOD
Opener: Thank You Next
“Weekend Adventure” Partner WOD AMRAP 20 30 Double DB GTO (35’s/20’s)* 25 Cal Row 20 Box Jumps (24/20)* 15 Burpees
Finisher: Abz For Days Bicycles Flutter Kicks Toe Touches
*Rx+ (50’s/35’s), (30/24”)
All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.
Score rounds and reps from AMRAP. Ex: 3+49 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
A. Strict Pull Ups 5 sets of 5 reps
B. For Time [20min Cap] 600m Run 50 Sit Ups 40 DB Snatch (50/35) 30 Wall balls (20/14) to 10/9ft 20 Inverted Burpees 30 Wall balls (20/14) to 10/9ft 40 DB Snatch (50/35) 50 Sit Ups 600m Run
Post time for the WOD. Ex: 15:45 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
Thursday, June 20th 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 22nd 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- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Toes To Bar In 10 minutes practice toes to bar progressions Then complete one set max reps Find a scale you can do 10+ reps unbroken
B. Partner WOD 3 Rounds For Time: [9min cap] 20/16 Cal Bike (Rx+ Ski) 20 DB Box Step Ups (50/35 at 20″) 20 Toes to Bar Rest until 10 minute mark. Then… 3 Rounds For Time: [9min cap] 20 Toes to Bar 20 DB Box Step Ups (50/35 at 20″) 20/16 Cal Row
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.
Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx
And coming tomorrow…
A. Power Clean 3-3-3-3-3
B. AMRAP 10 5 Power Cleans (135/95) 3 Bar Muscle Ups 30 Double Unders
Post load for clean and rounds for the AMRAP. Ex: 235#, 7+8 Rx
Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.
Thursday, June 20th 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 22nd 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 today in observance of Juneteenth. We resume regular schedule Thursday. See SugarWOD or below for at home or outdoor workout option today!
Workout of the Day (WOD)
At Home WOD 3 Rounds For Time: [24min cap] 50 Double Unders 400m Run 30 Air Squats 25 Push Ups
Post time for the WOD. Ex: 14:40 Rx
And coming tomorrow… Bring-A-Friend Day!!
A. Toes To Bar In 10 minutes practice toes to bar progressions Then complete one set max reps Find a scale you can do 10+ reps unbroken
B. Partner WOD 3 Rounds For Time: [9min cap] 20/16 Cal Bike (Rx+ Ski) 20 DB Box Step Ups (50/35 at 20″) 20 Toes to Bar Rest until 10 minute mark. Then… 3 Rounds For Time: [9min cap] 20 Toes to Bar 20 DB Box Step Ups (50/35 at 20″) 20/16 Cal Row
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.
Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx
Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.
Thursday, June 20th 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 22nd 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- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 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
Workout of the Day (WOD)
A. Championship Complex AMRAP 8 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead
Levels: Scaled/Intermediate/Rx (M = 65/135/185, W = 35/85/125)
B. 3-way Hamstring stretch
Post rounds and reps completed. Ex: 6+8 Rx
And coming tomorrow… CFM Closed for Juneteenth!
At Home WOD 3 Rounds For Time: [24min cap] 50 Double Unders 400m Run 30 Air Squats 25 Push Ups
Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.
Thursday, June 20th 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 22nd 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
Workout of the Day (WOD)
A. 2 sets each for time: 1000m Row 40 Burpees Over Erg Rest 1:1
Score time for each set. Ex: 6:10, 5:54 Rx.
B. EMOM 9 Min 1: V-ups Min 2: Candlestick to Straddle Min 3: Rower Pike Ups
And coming tomorrow…
A. Championship Complex AMRAP 8 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead
Levels: Scaled/Intermediate/Rx (M = 65/135/185, W = 35/85/125)
Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.
Thursday, June 20th 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 22nd 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- Anastasia 7:00a: All Levels CrossFit- Anastasia 8:00a: Open Gym- Anastasia 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
Workout of the Day (WOD)
A. 3 Rounds For Time [15min cap] 400/320m Row 15 Chest to Bar Pull Ups 9 Clean & Jerk (155/105)
B. EMOM 12 Min 1: 8 Bench Press Min 2: 8 Ring Support Hold Leg Raises (Rx+ 1 RMU into set) Min 3: Rest
Post time for the WOD and load for the bench. Ex: 10:10 Rx, 205#.
And coming Saturday…
Partner WOD 5 Rounds [30min cap] 400m Run Relay 30 Toes to bar (Rx+ 20 Synchro) 15 Front Squat (135/95) (Rx+ 185/125)
Post time for the WOD. Ex: 22:20 Rx+
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
A. Partner WOD 3 Rounds [18min cap] 200m DB Farmer Carry (50’s/35’s) 25 Sledge Strikes (16/10) 30/24 Push-ups
1 partner working at a time. All the reps and distances are a team total. Both partners must go 200m together on the carry with 1 person carrying both dumbbells. Switch off carrying the dumbbells as often as you like.
Post time for WOD. Ex: 13:45 Rx
B. EMOM 12 Min 1: 6 Floor Seated Arnold Press (alternating R+L=1) Min 2: 8 DB Bent Over Row (alternating R+L=1) Min 3: 10 Straight Leg Sit Ups Min 4: 12 Hollow Knee Tucks
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.
Thursday, June 20th 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 22nd 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- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Tempo Front Squat 3311 4-4-4-4
B. 2 Rounds Complete as many reps as possible in 2 minutes for each movement. Rest 10 seconds between each movement. Burpee Box Jump Overs (24/20) Cal Bike or Ski Burpee Box Jump Overs (24/20) Wall Walks (Rx+ C2W HSPU)
Post load for squats and total reps for the WOD. Ex: 265#, 164 Rx
And coming tomorrow…
A. 3 Rounds For Time [15min cap] 400/320m Row 15 Chest to Bar Pull Ups 9 Clean & Jerk (155/105)
B. EMOM 12 Min 1: 8 Bench Press Min 2: 8 Ring Support Hold Leg Raises (Rx+ 1 RMU into set) Min 3: Rest
Post time for the WOD and load for the bench. Ex: 10:10 Rx, 205#.
