Bring a Friend Days

Phoebe

CFM Upcoming Events

Thursday, April 21st 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, 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.

And coming tomorrow…

EMOM 16
Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 15/18 Cal Row
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

Jake, Scott, and Carmen synchro lunges!

Today’s schedule

6:00a: All Levels CrossFit- Carmen
7:00a: All Levels CrossFit- Carmen
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

Workout of the Day (WOD)

2 rounds for time with a partner: [20min cap]

*RX*
50 partner alt synchronized sit-ups w/ slamball (30/20)*
75 slamball deadlift (30/20)
100 lunges with slamball (30/20)
*One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.

*INTERMEDIATE*
50 synchronized sit-ups
75 slamball deadlift (20/15)
100 lunges with slamball (20/15)

*BEGINNER*
40 synchronized sit-ups
60 slamball deadlift (15/10)
80 step ups (20/12″)

*RX+*
50 synchronized alt weighted GHD sit-ups (30/20 slamball)*
75 dumbbell deadlift (50’s/35’s)
100 single-leg squats
*One partner does sit-up with slamball while other does a sit-up synchronized and then they alternate who has the slamball.

– Partners alternating work rest except when synchronized
– All the reps are team totals

Post the time to complete the WOD. Ex: 16:54 Rx

And coming tomorrow…

A. Pre-workout:
5 sets:

50-ft. handstand walk

B. Open 15.4
AMRAP 8:

3 handstand push-ups
3 cleans (185/125 lb)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
– Add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Score distance walked and reps for the WOD. Ex: 250-ft, 132 Rx.

Glenn and Mohammed

CFM Upcoming Events

Saturday, December 11th CFM Holiday Party 6-10 pm! Food catered by Willey Good BBQ and beverages provided by CFM. Looking forward to ringing in the holidays with our favorite exercisers!

Coach Hailey at the Holiday Party Photo Booth!

Thursday, December 16th 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!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Brianna
5:00p: All Levels CrossFit- Brianna
6:00p: All Levels CrossFit- Brianna
6:00p: Zoom CrossFit– Brianna

Workout of the Day (WOD)

A. On a 10:00 Clock For Load:
Build to a heavy 3-position power clean

B. For Time: [15min cap]
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips

Post load for clean and time for the WOD. Ex: 215, 11:49 Rx

And coming Saturday…

A. On a 3:00 Clock:
1:00 Max Burpees to Target
Then,
2:00 Max Single-Leg Squats

Partner WOD
AMRAP 20:
400m Relay
10 Candlesticks
10 Ball Slams (20/15#) (Rx+ 30/20#)
10 Burpees
10 DB Box Step Overs (35/25’s at 24/20) (Rx+50/35’s)
– Partners alternate work and rest as needed.

Post total burpees and single leg squats and rounds in the AMRAP.
Ex: 28, 48, 4+43 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
6-10p: CFM HOLIDAY PARTY

And coming Sunday…

A. Half Chelsea
EMOM 15:
10 Pull-ups
15 Push-ups
20 Air Squats
– If you fall behind the clock, continue as an AMRAP for up to 15 minutes.

B. 5 Sets:
10 DB Bent Over Rows
10 DB Strict Presses
15 GHD Hip Extensions

Post rounds completed on the EMOM and total rounds for the AMAP. Ex: 9+36, 12+18 Rx.

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

Ryan and Kris stretching their calves

CFM Upcoming Events

Friday, December 3rd Pop-up Bring-A-Friend Day all classes! Invite someone to join you on Friday. Send us their full name, contact email and the time you will be attending to reserve their spot in advance.

Friday, Dec 3rd WOD and Wine Ladies Only Workout followed by Wine Tasting 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 16th 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!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Brianna
5:00p: All Levels CrossFit- Brianna
6-8p: WOD & WINE LADIES ONLY- Brianna

Workout of the Day (WOD)

A. EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang

B. 6 Rounds For Time: [18min cap]
21/15 Calorie Row (Rx+ 28/21 Cal Bike)
21 Box Jumps (24/20″)
21 Sit-ups (Rx+ GHD Sit-ups)
– Alternate full rounds with a partner.

Score highest height for box jumps and shortest time for L-Hold Hang. Score time for the WOD.
Ex: 42″, :20, 15:10 Rx

And coming Saturday…

A. Build to a heavy complex
Hang Power Clean + 2-Rep Front Rack Lunge

B. 3 Rounds For Time: [15min cap]
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (175/125#)

Post load for complex and time for the WOD.
Ex: 235, 12:40 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. On a 6:00 Clock:
2:00 Max Double Unders
then…
4:00 Max Distance Handstand Walk

B. AMRAP 20:
5 Burpees to 6″ Target
1 Rope Climb (15-ft.)
30 Double Unders
– Alternate full rounds with a partner.

Score total double unders and total distance walked. Post rounds for the AMRAP.
Ex: 204, 185 ft, 15+3 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

Tripp

CFM Upcoming Events

Friday, November 19th Casino Night Lights 6-8 pm!

WODs are bigger and brighter under the lights! Come check out the action Friday evening.

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, November 20th Pop-up Bring-A-Friend Day 1:15 pm! Invite someone to join you on the weekend if they missed Thursday. Or bring someone back if they had fun on Thursday and ready for more.

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00-8:00p: CASINO NIGHT LIGHTS

Workout of the Day (WOD)

A. EMOM 15:
Minute 1: 1 Power Snatch + 2 Overhead Squats
Minute 2: 6-10 Weighted Single-Leg Squats
Minute 3: Rest

B. 3 Rounds For Max Reps:
1:00 Weighted Straight Leg Sit-ups (35/25) (Rx+ GHD Sit-ups)
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups (Rx+ Bar Muscle-ups)

Post load for Overhead Squat and reps and load for single-leg squats. Score reps for each movement for the WOD.
Ex: 180#, 8, 35#, 46, 70, 42 Rx

And coming Saturday…

Partner WOD
5 Rounds For Time: [30min Cap]

20/16 Cal Row
12 Burpees Over Erg
100m Farmers Carry (35/26’s)*
100m Overhead Carry (35/26’s)*
12 Burpees Over Erg
– Alternate work and rest with a partner.
– *(Rx+ 53/35’s)

Post time for the WOD. Ex: 23:20 Rx+

Saturday Schedule

CFM Lift Off
8:00a: Doors Open
9:00a: Snatch Session
10:30a: Clean & Jerk Session
12:30a: Yoga/Hip Mobility- Michael
1:15p: All Levels CrossFit Pop-Up BAF Day!- Michael

And coming Sunday…

A. AMRAP 14:
20 Double Unders
:20 Hollow Hold
– Add 20 reps to the double unders and :20 to the hollow hold in every round.

B. EMOM 12:
12 Hip Extension / Good Morning
8 Unweighted Jefferson Curl
12 Weighted Push Ups

C. Coach-Led Stretching
1:00 Calf Stretch / Side
1:00 Standing Quad Stretch / Side
1:00 Standing Crossed Hamstring Stretch / Side

rounds and reps for AMRAP. Ex: 7+153 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

Nicole and Isabelle

#teamworkmakesdreamwork #partnerwods

CFM Upcoming Events

Thursday, November 18th 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!

WODs are bigger and brighter under the lights! Come check out the action Friday evening.

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, November 20th Pop-up Bring-A-Friend Day 1:15 pm! Invite someone to join you on the weekend if they missed Thursday. Or bring someone back if they had fun on Thursday and ready for more.

Saturday, December 11th Save the date! CFM Holiday Party!

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. For Load:
3 strict presses (60%)
3 strict presses (67.5%)
3 strict presses (75%)
Then,1 minute max strict presses (75%)

B. Partner WOD
AMRAP 18:

400m Run Relay (200m each)
20 Plate Ground to Overhead (35/25) (Rx+ 45/35)
30/24 Calorie Row
20 Alt Dumbbell Snatch (35/25) (Rx+ 50/35)
– Alternate work and rest with a partner.

Post load and reps for strict press and rounds for AMRAP. Ex: 140#, 10, 3+74 Rx

And coming tomorrow…

A. EMOM 15:
Minute 1: 1 Power Snatch + 2 Overhead Squats
Minute 2: 6-10 Weighted Single-Leg Squats
Minute 3: Rest

B. 3 Rounds For Max Reps:
1:00 Weighted Straight Leg Sit-ups (35/25) (Rx+ GHD Sit-ups)
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups (Rx+ Bar Muscle-ups)

Post load for Overhead Squat and reps and load for single-leg squats. Score reps for each movement for the WOD.
Ex: 180#, 8, 35#, 46, 70, 42 Rx

Friday Schedule

Regular Morning, Noon classes
4:00p Open Gym
5:00p Group Class
6:00-8:00p CASINO NIGHT LIGHTS

CFM Olympic Weightlifting Meet

Saturday Schedule

CFM Lift Off
8:00a Doors Open
9:00a Snatch Session
10:30a Clean & Jerk Session
12:30a Yoga
1:15p Pop-up BAF Day!

Neerja

CFM Upcoming Events

Thursday, November 18th 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, November 20th CFM Weightlifting Meet.

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed

CFM Halloween Party Friday! Mash Up Ideas for Costumes Approved!

CFM Halloween Party and Monster Match Ups!
5:00-6:00p Happy Hour During Class (Drink, Chat and Watch Friends WOD)
6:00-6:45p Monster Mash Ups (Mini Competitions)
6:10p Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16p Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30p Match Up 3: Fran Variant >^) Scott, Carmen, and Adam
7:00-10:00p Social & Games
10:15p Clean Up & Goodbye

Guests and Party Entrance Procedure
All attendees will need to have their vaccination card (present or on file in ZP) OR negative Covid test within 72 hours to enter the building on Friday evening. Members who have their vaccination status updated in ZP and who have attended class will not need to present their card. In addition all members and guests will be temperature checked at the door when entering. Thank you for your patience and understanding for these precautions for the Halloween Party.

Workout of the Day (WOD)

A. For Time: [20min cap]
4 Rope Climbs (15-ft.)*
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
40 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

*(Rx+ Legless Rope Climbs)
*NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

B. Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB

At Home
A. For Time: [20min cap]

20 Renegade Row (R+L=1)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
15 Renegade Row
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
10 Renegade Row
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
5 Renegade Row
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

Score time for the WOD. Ex: 16:29 Rx

Kristen and Jennifer

And coming Saturday…

Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!! If you got that fast runner friend, come have them rabbit and show their talent!

A. For Time: [15min cap]
Run 1-mile

B. Team WOD
“Shredder Abs”

Halloween inspired!

Post time for the 1-mile run. Ex: 6:52 Rx

Saturday Schedule

10:30a: All Levels CrossFit- SPECIAL- Michael
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. 5 Sets x 1 Rep
Weighted Strict Pull-up
Weighted Strict Ring Dip

B. Partner WOD
AMRAP 15:

25 Toes-to-Bars
50/35 Calorie Row
75 Push-ups
50 Box Jumps (24/20”)
25 Pull-ups

Score load for pull and dip. Score rounds and reps from AMRAP.
Ex: 95#, 55#, 1+108 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Maya Nenova

Scott
The Joy of Lifting Weights!

CFM Upcoming Events

Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class! 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!

Friday, October 29th CFM Halloween Party!

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
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

LIFT MOVE WORK
Rx
On a 20:00 Clock

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

Intermediate
On a 20:00 Clock:

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

Beginner
On a 20:00 Clock:

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees

Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx

And coming Saturday…

A. In 12 minutes build to a heavy set
3 Muscle Snatch + 2 Power Snatch + 1 Overhead Squat

B. Partner Nasty Nancy
5 Rounds For Time: [24min cap]
500m Run
15 Overhead Squats (95/65#) (Rx+135/95#)
15 Bar Facing Burpees

Distance and reps are team totals. 1 partner working at a time. Partner may partition the rounds and reps any way.

At Home
A. In 12 minutes complete 5 sets of the complex

3 DB Muscle Snatch + 2 DB Power Snatch + 1 DB Overhead Squat
1 set of the complex is on the right arm and then the left arm

B. Partner DB Nasty Nancy
5 Rounds For Time: [24min cap]

500m Run
8/8 DB Mixed Rack Overhead Squats (50’s/35’s)
15 DB Facing Burpees

Post load for complex and time for the WOD. Ex: 140#, 22:10 Rx

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Carmen
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm
10 Alternating KB Single-Leg Deadlifts
– Alternate after each movement with a partner

B. 10 Rounds:
In a 2 minute window complete…

15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Calorie Row
– Alternate full rounds with a partner
– Score total calories. Reset the rowers each round.

At Home
B. 10 Rounds:
In a 2 minute window complete…

15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Run For Distance
– Alternate full rounds with a partner

Post total Cals for the 10 rounds. Ex: 189 Rx.

Sunday Schedule

9:45a: Weightlifting- Mohammed
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

#tbt Coach Damon’s Farewell & Karaoke #MikesMicNight #WWDLS

CFM Upcoming Events

Thursday, October 21st 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!

Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class.

Friday, October 29th CFM Halloween Party! 6-9 pm.

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 9
Min 1: 16 Strict Knee Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest

(Rx+ Strict Knees to Triceps, Weighted Single Leg Squats)

B. For Time With Partner: [18min cap]
Partner 1: 3000/2550m Row
Partner 2: 180 Box Jumps

Partner 1 starts on the rower and Partner 2 starts on the box jumps. Partners can switch between movements as needed until the rowing and box jumps are complete.

Decrease the height of the box after every 60 reps.
60 Box Jumps 30/24″
60 Box Jumps 24/20″
60 Box Jumps 20/16″

(Rx+ 36/30-30/24-24/20″)

At Home
A. EMOM 9

Min 1: 16 Straight Leg Raises
Min 2: 16 Alternating Single-Leg Box Squats
Min 3: Rest

B. For Time With Partner: [18min cap]
Partner 1: 6 x 400m Run
Partner 2: 180 Jumping Lunges

Score fewest reps completed for EMOM. Score time for the WOD.
Ex: 12, 16 Rx. 13:15 Rx

And coming tomorrow…

LIFT MOVE WORK
Rx
On a 20:00 Clock

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

Intermediate
On a 20:00 Clock:

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

Beginner
On a 20:00 Clock:

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees

Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx

September Bring-A-Friend Day evening crew!

CFM Upcoming Events

Thursday, September 30th Pop Up CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly workout. We’ll be doing kettlebell swings and up-downs and farmer’s carry. 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!

Sunday, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:00 am for a running WOD at CFM. We’ll be taking that track endurance and putting it to the urban test around the block and driveway hills. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here

Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24

Thursday, October 21st 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!

Friday, October 29th CFM Halloween Party!

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
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- Michael

Invite a friend to join the fun!

Workout of the Day (WOD)

A. For Rounds & Reps:
AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry

B. 3 Sets For Quality:
20 Alternating Single-Leg Deadlifts
10 Single-Arm Bent Over Rows / Arm
:30 Single-Arm KB Rack Hold / Side

At Home
A. For Rounds & Reps:

AMRAP 5:
5/5 KB Swings Single-Arm Swings (53/35#)
10 Up-Downs to Plate
– Rest 3:00
AMRAP 4:
10 KB Sumo Deadlift High Pull
10 Up-Downs to Plate
– Rest 3:00
AMRAP 3:
Max Distance Single-KB Carry

Score rounds and reps for each AMRAP.
Ex: 2+17, 3+2, 440m Rx

And coming tomorrow…

6 Rounds For Time: [21min cap]
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top of the box with their hands

B. Accumulate:
50 Medball Sit-up Tosses (Individual total)
– With a partner
Then…
Rocking Calf Stretch
:60 each side

At Home
6 Rounds For Time: [21min cap]

400m Run
15 Low Object Jump Overs

B. Accumulate:
50 Straight Leg Weighted Sit-ups
Then…
Rocking Calf Stretch
:60 each side

Post time for the WOD. Ex: 17:43 Rx