6:00a: All Levels CrossFit- David 7:00a: All Levels CrossFit- David 8:00a: Open Gym- David 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 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- Ross
Workout of the Day (WOD)
A. Little Cindy AMRAP 8 5 Pull ups 10 Push ups 15 Air Squats *Rx+= weight vest (14/20)
B. Partner Triple 2 [30min Cap] 2000m Row 200 Double Unders 2 mile Run
Post rounds from AMRAP and time for WOD. Ex: 8+3 Rx+, 25:30 Rx.
And coming tomorrow…
A. E3MOM15 4 Deadlifts (no bounce) 2/2 Single leg take off box jumps
B. AMRAP 9 10 Power Cleans (95/135) 3 Bar Muscle Ups
Post load for Deadlift and Rounds for AMRAP. Ex: 430#, 8+7 Rx.
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. AMRAP 20 300m Run/Row/Ski/ or 30 cal Bike 10 Push Ups 10 KB SDLHP (53/70) 10 Burpees Over the KB
B. Press Complex Strict Press + Push Press + Push Jerk + Split Jerk 4 x 2+2+2+1L/1R (increasing in weight)
Post rounds and reps for the AMRAP and load for press complex. 300m = 30 reps. Ex: 4+12 Rx, 175#
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Weightlifting- David
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. L-sit Hold In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.
B. 3 Rounds [15min cap] 400m Run 21 Kettlebell Swings (35/53) 15 Toes to Bar
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
6:00a: All Levels CrossFit- Hailey 7:00a: All Levels CrossFit- Hailey 8:00a: Open Gym- Hailey 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: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. E3MOM 15 3 Deadlifts (no bounce) 4 Kneeling Jump to Squat (Rx+ Kneeling Jump to Pistol 2/2)
B. 10 Rounds [16min cap] 1 Rope Climb** 2 Deadlifts (175/115) (Rx+ 205/135) 3 Front Squats
**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.
Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.
And coming tomorrow…
A. L-sit Hold In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.
B. 3 Rounds [15min cap] 400m Run 21 Kettlebell Swings (35/53) 15 Toes to Bar
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
6:00a: All Levels CrossFit- David 7:00a: All Levels CrossFit- David 8:00a: Open Gym- David 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today’s schedule
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Pause Front Squat (2 sec) 3-3-3-3-3
B. 3 Rounds [15min cap] 25 Wallballs (14/20 at 9/10 ft) 20 Kettlebell Swings (35/53) 15 Pull Ups (Rx+ C2B) 10 Front Squats (105/155)
Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx
And coming Saturday…
Obi Ani Partner WOD Rep Rounds For Time [30min cap] 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Box Jump Overs (20/24), partner Dead Hang Hold Deadlift (155/225), partner Handstand Hold 2 Rope Climbs Each Round, partner Deadlift Hold
All reps are team totals. 1 partner working at a time while other in hold. Partition the rounds and reps any way.
Post the time for the WOD. Ex: 23:40 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Adam 11:45a: Yoga- Maya Nenova 5:00-7:00p: 10th Anniversary Party!
And coming Sunday…
For Time (on a running clock) 4 Rounds [10min cap] 8 Clean and Jerk (65/95) (Rx+ 85/115) 15 Sit Ups (Rx+ Medball Sit Ups 14/20) 200m Run Rest 4 minutes 4 Rounds [10min cap] 8 Overhead Squat (65/95) (Rx+ 85/115) 15 Sit Ups (Rx+ GHD Sit Ups) 200m Run
Score total time for the WOD including rest. Ex: 21:10 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Weightlifting- David
Workout of the Day (WOD)
Partner WOD AMRAP 18 80/60 Cal Row 60 Toes to Bar 40 Shoulder to Overhead (155/105) 20/14 Bar Muscle Ups
Post rounds + reps for AMRAP. Ex: 1+126 Rx.
And coming tomorrow…
A. Pause Front Squat (2 sec) 3-3-3-3-3
B. 3 Rounds [15min cap] 25 Wallballs (14/20 at 9/10 ft) 20 Kettlebell Swings (35/53) 15 Pull Ups (Rx+ C2B) 10 Front Squats (105/155)
Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
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- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 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 EMOM 15 Min 1: Clean + Hang Clean Min 2: 5/5 Seated Arnold Press (from the floor) Min 3: Rest
B. 4 Rounds [12min cap] 200m Run 20 Push Ups
Post load for clean complex and time for the WOD. Ex: 245#, 6:48 Rx.
And coming tomorrow…
Partner WOD AMRAP 18 80/60 Cal Row 60 Toes to Bar 40 Shoulder to Overhead (155/105) 20/14 Bar Muscle Ups
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today’s schedule
6:00a: All Levels CrossFit- Jeannette 7:00a: All Levels CrossFit- Jeannette 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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Deadlift (increase weight each set) EMOM 12 Min 1: 4 Deadlifts (Tempo 3011 no bounce) Min 2: 5 Tall Landing Box Jumps Min 3: Rest
B. 3 Rounds [18min cap] 20 Single Arm DB Overhead Lunges (10L/10R) (50/35) 20 Burpees 20 DB Hang Snatch (10R/10L) (50/35)
Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.
And coming tomorrow…
A. Clean Complex EMOM 15 Min 1: Clean + Hang Clean Min 2: 5/5 Seated Arnold Press (from the floor) Min 3: Rest
B. 4 Rounds [12min cap] 200m Run 20 Push Ups
Post load for clean complex and time for the WOD. Ex: 245#, 6:48 Rx.
