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- 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- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Bulgarian Split Squats 5 x 4/4
B. 5 Rounds [15min cap] 5 Wall Walks 10 Chest to Bar Pull Ups 15 Dumbbell Box Step Overs (35’s/50’s)
Post heaviest load for split squat and time for the WOD. Ex: 155, 10:20 Rx.
And coming tomorrow…
A. Snatch Complex Hang Snatch + OHS 4 x 2+1
B. AMRAP 12 2-4-6-8-10-12-14-16-18-20-… Toes to Bar Overhead Squats (65/95)
Post load for complex and rounds for the AMRAP. Ex: 175#, 9+16 Rx
Thursday, April 21stCFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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, April 23rd Changemaker Challenge 9:00 am at Monday Night Garage. Teams of 2 will compete for 15 minutes, alternating between maximum calories on the assault bike and maximum distance for a farmers carry, switching every 80 meters. Register here to participate!
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- 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
Post fewest reps completed for each movement. Ex: 6,12,18 Rx.
And coming Saturday…
Changemaker Challenge WOD at Monday Night Garage! CFM Closed
Saturday Schedule
9:00a-12:00p: Changemaker Challenge
And coming Sunday…
A. 50m Max Weight Sled Push In 10 minutes increase the weight of each set. If the sled stops during the 25m or the rest is longer than 5 seconds at the turnaround that is a failed set for max weight. 25m down, 25m back.
B. 4 Rounds [20min cap] 100m Sled Push (50/95) 10 Power Cleans (95/135) 100m KB Farmers Carry (35’s/53’s)
Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
Thursday, April 21stCFM 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, April 23rd Changemaker Challenge 9:00 am at Monday Night Garage. Teams of 2 will compete for 15 minutes, alternating between maximum calories on the assault bike and maximum distance for a farmers carry, switching every 80 meters. Register here to participate!
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- 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
Workout of the Day (WOD)
A. Double Unders 3 minutes max reps
B. Partner WOD AMRAP 20 4 Rounds 10 Wall Balls (14/20 at 9/10’) 10 Toes To Bar 10 Burpees 3 Rounds 20 Wall Balls 20 Toes To Bar 20 Burpees 2 Rounds 30 Wall Balls 30 Toes To Bar 30 Burpees
All the rounds and reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.
Post double under reps and rounds and reps completed. Ex: 248, 7+78 Rx.
Thursday, April 21stCFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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, 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- 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- 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. Push Press and Pistols 3-3-3-3-3 5/5 weighted pistols after each set increasing weight Complete 1 set of push press and pistols E4MOM
B. 5 Rounds [12min cap] 10 Deadlifts (125/185) 20 Hand Release Push Ups
Post load for press, pistols, and time for WOD. Ex: 235#, 50#, 8:49 Rx
And coming tomorrow… Bring-A-Friend Day!!
A. Double Unders 3 minutes max reps
B. Partner WOD AMRAP 20 4 Rounds 10 Wall Balls (14/20 at 9/10’) 10 Toes To Bar 10 Burpees 3 Rounds 20 Wall Balls 20 Toes To Bar 20 Burpees 2 Rounds 30 Wall Balls 30 Toes To Bar 30 Burpees
All the rounds and reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.
Post double under reps and rounds and reps completed. Ex: 248, 7+78 Rx.
Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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, 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- 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. Back Squat 3-3-3-3-3 Increasing weight each set to a heavy set of 3 Complete 1 set E4MOM
B. AMRAP 10 12 Dumbbell Hang Clean (35’s/50’s) 9 Dumbbell Squats 6 Dumbbell Push Jerk 20 Box Jump Overs (20/24″)
Post squat and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.
And coming tomorrow…
A. Push Press and Pistols 3-3-3-3-3 5/5 weighted pistols after each set increasing weight Complete 1 set of push press and pistols E4MOM
B. 5 Rounds [12min cap] 10 Deadlifts (125/185) 20 Hand Release Push Ups
Post load for press, pistols, and time for WOD. Ex: 235#, 50#, 8:49 Rx
Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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, 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- 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- 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)
On a running clock complete… [0-8min] 2 Rounds 400m Run 325/400m Row
Thursday, April 21stCFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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, 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- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Brianna 1:00p: Open Gym- Brianna 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. EMOM 12 Odd: 1 Clean & Jerk (60-80%, no misses!) Even: 1 Rope Climb to Hardest Skill Level**
B. For Time [13min cap] 40 Wall Balls (14/20 to 9/10′) (Rx+ = 10/11′) 40 Pull Ups (Rx+ = C2B) 40 Dumbbell Hang Clean and Jerk (switch every 10) (35/50) 32/40 Cal Row
**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.
Post load for C&J and time for the WOD. Ex: 250#, 9:43 Rx+
And coming Saturday…
Calvin & Hobbes Partner WOD 12 Rounds [24min Cap] 6 Box Jumps (30/24) — Partner Dead Hang Hold 9 Front Squats (135/95) — Partner Handstand Hold 12 Toes to Bar — Partner Front Rack Hold (135/95)
**Int/Scaled step ups permitted for box jumps. Rx athletes must jump from two feet and land two feet. Partners may partition the rounds and reps any way. One partner working at a time only while the other in static hold.
Post time to complete WOD. Ex: 14:10 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Hailey 11:45a: Yoga- Maya Nenova
And coming Sunday…
A. EMOM 12 Minute 1: 20 sec Max Calorie Row Minute 2: 20 sec Max Calorie Airdyne or Ski Minute 3: 20 sec Max Push Ups Minute 4: 20 sec Max GHD Sit Ups
B. 4 Rounds [13min cap] 200/250m Row 10 Dumbbell Power Cleans (35’s/50’s) 100m KB Front Rack + Farmer’s Carry (35’s/50’s)
Post total reps from EMOM and time for WOD. Ex: 104 Rx Airdyne, 12:10 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
Thursday, April 21stCFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Weightlifting- David
Workout of the Day (WOD)
A. Jump Rope Practice For 8 minutes practice jump rope and go for 1 set max reps double unders or triple unders.
B. For Time [30min cap] 100-75-50 Double-Unders 400-300-200m Run 21-15-9 Burpees over the dumbbell Rest 3 minutes Then… 30-20-10 Dumbbell Snatch (50/35) 50 Double-Unders 200m Run
Post time for the WOD. Ex: 22:30 Rx.
And coming tomorrow…
A. EMOM 12 Odd: 1 Clean & Jerk (60-80%, no misses!) Even: 1 Rope Climb to Hardest Skill Level**
B. For Time [13min cap] 40 Wall Balls (14/20 to 9/10′) (Rx+ = 10/11′) 40 Pull Ups (Rx+ = C2B) 40 Dumbbell Hang Clean and Jerk (switch every 10) (35/50) 32/40 Cal Row
**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.
Post load for C&J and time for the WOD. Ex: 250#, 9:43 Rx+
Thursday, April 21stCFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Weighted Pull Ups 5-4-3-2 Increasing weight
B. AMRAP 10 10 V-Ups 20ft HS Walk
C. Practice Front Splits for 10 minutes
Post weight for pull ups and rounds for AMRAP (5ft = 1 rep). Ex: 65#, 9+8 Rx
And coming tomorrow…
A. Jump Rope Practice For 8 minutes practice jump rope and go for 1 set max reps double unders or triple unders.
B. For Time [30min cap] 100-75-50 Double-Unders 400-300-200m Run 21-15-9 Burpees over the dumbbell Rest 3 minutes Then… 30-20-10 Dumbbell Snatch (50/35) 50 Double-Unders 200m Run
Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. EMOM 15 Minute 1: 1 Front Squat Minute 2: 3 Back Squats Minute 3: Rest
Increase weight each round: 65% of 1RM Front Squat For Both 70% of 1RM Front Squat For Both 75% of 1RM Front Squat For Both 80% of 1RM Front Squat For Both 85% of 1RM Front Squat For Both
