6:00a: All Levels CrossFit- Cameron 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- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Workout of the Day (WOD)
EMOM 20 (:40 work/ :20 rest) Min 1: KB SDLHP (70/53) Min 2: Double Unders Min 3: Rope Climbs** Min 4: Rest
**NOTE: All athletes must wear long socks (ankle/shin) when climbing rope to protect their legs.
Post the fewest number of reps completed for each movement in the work interval. Ex: 16, 62, 2 Rx
And coming tomorrow…
AMRAP 16 4 Rounds 10 T2B 10 Front Squats (95/65)
3 Rounds 10 C2B 10 Thrusters (95/65)
2 Round 10 BMU 10 Hang Squat Clean Thruster (95/65)
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. Back Squat 6-6-6-6-6 Work to a Heavy set of 6 B. 4 Rounds [16min cap] 20/15 Cal Row 9 Shoulder to Overhead (135/95)
12 KB Farmer’s Lunges (70’s/53’s)
Post load for squat and time for the WOD. Ex: 325#, 10:20 Rx
And coming tomorrow… Bring-A-Friend Day!!
EMOM 20 (:40 work/ :20 rest) Min 1: KB SDLHP (70/53) Min 2: Double Unders Min 3: Rope Climbs** Min 4: Rest
**NOTE: All athletes must wear long socks (ankle/shin) when climbing rope to protect their legs.
Post the fewest number of reps completed for each movement in the work interval. Ex: 16, 62, 2 Rx
6:00a: All Levels CrossFit- Cameron 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. 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
Post time for the WOD. Ex: 15:10 Rx
And coming tomorrow…
A. Back Squat 6-6-6-6-6 Work to a Heavy set of 6
B. 4 Rounds [12min cap] 20/15 Cal Row 9 Shoulder to Overhead (135/95)
Post load for squat and time for the WOD. Ex: 325#, 6:20 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- Jeannette 7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. Turkish Get Ups 4 x 3 (3 reps each arm alternating) -increase the weight each set or stay at the same weight
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.
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
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: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. Snatch Complex High Hang Power Snatch + Low Hang Power Snatch 4 x 1+2
B. EMOM 15 Min 1: DB Snatch (70/50) Min 2: 25-25ft Shuttle Sprints Min 3: Rest
Post load for snatch and total db snatch and total shuttle sprints. Ex: 160#, 67, 43 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- 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- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Tempo Deadlift Singles 3 x 3 @ 70% of 1 RM 4 seconds on negative Rest 20 secs between each rep Rest 3 minutes between each set
B. Partner WOD 3 Rounds For Time [20min cap] 500m Row 400m Run 30 Wall Balls (20/14 @ 10/9ft) 20 Deficit Push Ups (3/2″)
Post load for deadlift and time for the WOD. Ex: 320#, 16:35 Rx.
And coming tomorrow…
A. Snatch Complex High Hang Power Snatch + Low Hang Power Snatch 4 x 1+2
B. EMOM 15 Min 1: DB Snatch (70/50) Min 2: 25-25ft Shuttle Sprints Min 3: Rest
Post load for snatch and total db snatch and total shuttle sprints. Ex: 160#, 67, 43 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- 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. Clean Complex Power Clean + Hang Squat Clean + Split Jerk 4 x 1 + 2 + 1
B. AMRAP 12 7 Power Cleans (135/95) 11 Toes to Bar
Post load for complex and rounds for AMRAP. Ex: 235#, 8+15 Rx.
And coming tomorrow… Bring-A-Friend Day!!
A. Tempo Deadlift Singles 3 x 3 @ 70% of 1 RM 4 seconds on negative Rest 20 secs between each rep Rest 3 minutes between each set
B. Partner WOD 3 Rounds For Time [20min cap] 500m Row 400m Run 30 Wall Balls (20/14 @ 10/9ft) 20 Deficit Push Ups (3/2″)
Post load for deadlift and time for the WOD. Ex: 320#, 16:35 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- 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)
5 Rounds for Time [20min cap] 100 Double Unders 15 Burpee Box Jump Overs (24/20″) 12 DB Thrusters (50’s/35’s)
Post time for the WOD or rounds completed. Ex: 4+110 Rx.
And coming tomorrow…
A. Clean Complex Power Clean + Hang Squat Clean + Split Jerk 4 x 1 + 2 + 1
B. AMRAP 12 7 Power Cleans (135/95) 11 Toes to Bar
Post load for complex and rounds for AMRAP. Ex: 235#, 8+15 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. Ring Pull Ups 4 Rounds Not for Time 8 Strict Ring Pull Ups 5 Muscle Up Transition + Ring Dip (low rings)
B. EMOM 18 Min 1: 25 Air Squats Min 2: 15 Med Ball Sit Ups (20/14) Min 3: 30 sec Handstand Hold
Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.
And coming tomorrow…
5 Rounds for Time [20min cap] 100 Double Unders 15 Burpee Box Jump Overs (24/20″) 12 DB Thrusters (50’s/35’s)
Post time for the WOD or rounds completed. Ex: 4+110 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- 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: All Levels CrossFit- Javi
Workout of the Day (WOD)
3 Rounds For Time [21min cap] 200m Run 50 ft Handstand Walk 200m Run 50 ft Walking Lunge 21 Kettlebell Swings (53/35)
Post time to finish WOD. Ex: 17:20 Rx
And coming Saturday…
Partner WOD [22min cap] 120 Double Unders 36 Power Clean (115/85) 120 Double Unders 30 Power Clean (135/95) 120 Double Unders 24 Power Clean (155/105) 120 Double Unders 18 Power Clean (185/125) 120 Double Unders 12 Power Clean (205/145)
1 partner working at a time. All the reps are team totals. Partner may partition the reps any way.
Post time for the WOD. Ex: 16:28 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 16 Minute 1: 3 Power Box Jumps (increasing height each round) Minute 2: 100m Run Minute 3: 15 Straight Leg Sit Ups Minute 4: Rest
B. 3 Rounds For Time [20min cap] 100m KB Farmers Carry (53’s/35’s) 20 Bench Press (115/75) 100m KB Front Rack Carry 20 DB Box Step Ups (24/20″) (50/35)
Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
