Thursday, March 16thCFM 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- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Push Press 5-5-5-5
B. 4 Rounds [15min cap] 15/12 Calorie Row 12 Deadlifts (225/155) 15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)
Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+
And coming tomorrow…
A. Handstand Walk: In 10 minutes practice HS Walk progressions
B. EMOM 16 (40 sec work: 20 sec rest) Min 1: Dumbbell Curl + Arnold Press Min 2: Pistols Min 3: Push Ups Min 4: Weighted Straight Leg Sit Ups
Thursday, March 16thCFM 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- 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- Javi 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
For Time: [20min cap] 40 Alt DB Snatch (50/35) 50 Sit Ups 60 Wall Ball (20/14 @ 10/9ft) 60 DB Hang Snatch (50/35) 50 Medball Sit Ups (20/14) 40 Single Arm Thrusters (50/35)
Post time for the WOD. Ex: 14:48 Rx.
And coming tomorrow…
A. Push Press 5-5-5-5
B. 4 Rounds [15min cap] 15/12 Calorie Row 12 Deadlifts (225/155) 15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)
Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.
Thursday, March 16thCFM 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- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 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- Kevin 7:00p: All Levels CrossFit- Kevin
Workout of the Day (WOD)
A. Overhead Squats 3-3-3-3-3 -Increasing weight to a heavy set of 3
B. EMOM 15 Min 1: 75 Double Unders Min 2: 15 Burpees Min 3: Rest
Post load for overhead squat and fewest reps completed in the EMOM. Ex: 215#, 75, 12 Rx.
And coming tomorrow…
For Time: [20min cap] 40 Alt DB Snatch (50/35) 50 Sit Ups 60 Wall Ball (20/14 @ 10/9ft) 60 DB Hang Snatch (50/35) 50 Medball Sit Ups (20/14) 40 Single Arm Thrusters (50/35)
Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: Doors Open for FNL! Heats start at 6:30p
Workout of the Day (WOD)
Open Test 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: • 5 wall walks • 50 double-unders • 15 snatches (95/65) • 5 wall walks • 50 double-unders • 12 snatches (135/95)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: • 20 strict handstand push-ups • 50 double-unders • 9 snatches (185/125)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: • 20 strict handstand push-ups • 50 double-unders • 6 snatches (225/155)
Post time for the WOD or total reps completed. Include tiebreak time to finish the final set of snatches. Ex: 210, 5:10 Rx
And coming Saturday…
A. Clean & Jerk In 8 minutes work up to a heavy clean and jerk single
B. Partner WOD AMRAP 15 5-10-15-20… Clean & Jerk (185/125 lb) Synchronized Sit-ups Synchronized Box Jump-Overs (24/20 in) -Continue adding 5 reps to each movement at the end of the round. -Partners can split up the clean and jerks as needed.
Post load for C&J and rounds and reps for the AMRAP. 235#, 4+18 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…
3 Rounds For Cals and Reps: 4:00 Cal Row 2:00 Ring Muscle Ups 2:00 Minutes Rest
Post total cals and reps completed. Ex: 232, 22 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- 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- Javi 6:00p: All Levels CrossFit- Javi 7:00p: Open Gym- Michael
Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Weightlifting- David
Workout of the Day (WOD)
4 Rounds For Time: [24min cap] 400m Run 20 DB Hang Power Cleans (35’s/25’s) 100m KB front rack carry (35’s/26’s)
Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- 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- Javi 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. 2 Rounds For Time: [20min cap] 32/24 Cal Row 15-12-9 Toes-To-Bars DB Box Step-ups (50/35 at 24/20″) Alternating DB Snatches (50/35)
B. Double Unders Practice 1:00 Max Reps 1:00 Rest 0:45 Max Reps 1:15 Rest 0:30 Max Reps 1:30 Rest 0:15 Max Reps
Post time for the WOD and total double unders completed. Ex: 15:30 Rx, 225.
And coming tomorrow…
4 Rounds For Time: [24min cap] 400m Run 20 DB Hang Power Cleans (35’s/25’s) 100m KB front rack carry (35’s/26’s)
Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 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- Kevin 7:00p: All Levels CrossFit- Kevin
Workout of the Day (WOD)
A. Weighted Chin Ups 3 sets of 7 reps
B. AMRAP 5 12 Snatches (75/55) 8 Bar Facing Burpees Rest 5 minutes AMRAP 5 8 Snatches (75/55) 12 Bar Facing Burpees
Rx+ = 95/65
Post load for chin ups and reps for AMRAPs. Ex: 45#, 106, 92 Rx.
And coming tomorrow…
A. 2 Rounds For Time: [20min cap] 32/24 Cal Row 15-12-9 Toes-To-Bars DB Box Step-ups (50/35 at 24/20″) Alternating DB Snatches (50/35)
B. Double Unders Practice 1:00 Max Reps 1:00 Rest 0:45 Max Reps 1:15 Rest 0:30 Max Reps 1:30 Rest 0:15 Max Reps
Post time for the WOD and total double unders completed. Ex: 15:30 Rx, 225.
Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: Doors Open for FNL! Heats start at 6:30p
Workout of the Day (WOD)
Open Test 23.2A & 23.2B: 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25-25 ft)
*Add 5 burpee pull-ups after each round.
23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)
Post total reps from the AMRAP and load for thruster. Ex: 146 Rx, 215#
And coming Saturday…
Partner WOD 3 Sets AMRAP 3: Calorie Row AMRAP 2: 5 Hang Power Snatch (135/95) 10 Push Ups 15 Air Squats
Continue the AMRAP where your team left off each set.
Score sum of total calories and total reps of AMRAP. Ex: 179 + 188 = 367 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. Front Rack Lunges 8-8-8 -Work to heavy set of 8
B. 4 Rounds [16 Min Cap] 9/9 Single Arm Overhead Kettlebell Lunges (53/35) 15 GHD Sit Ups 21 Box Jump Overs (24/20”)
Post load for lunges and time for the WOD. Ex: 155#, 11:10 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- 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- Javi 6:00p: All Levels CrossFit- Javi 7:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Cleans 5-5-3-3-3-1-1-1-1 In 20 minutes work up to a heavy single -Start at 50-60% for a set of 5 -Build to 80-90% for the first heavy single
B. EMOM 9 Min 1: 20 Hollow Rock Min 2: 5 Wall Squats Min 3: :30/:30 Pigeon Stretch
