Partner WOD

Workout of the Day (WOD)

For Time: [20min cap]
25 Deadlifts (185/135)
25 Bar Over Burpees
45 Pull-ups
20 Deadlifts (185/135)
20 Bar Over Burpees
30 Pull-ups (Rx+ Chest to Bar Pull-ups)
15 Deadlifts (185/135)
15 Bar Over Burpees
15 Pull-ups (Rx+ Bar Muscle Ups)

Post the time for the WOD. Ex: 16:21 Rx+

Upcoming Events

Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

And coming Saturday…

Partner WOD
Rep Rounds For Time: [25min cap]
21-18-15-12-9
Front Squats
Cal Row
Devil’s Press 1-Arm (50/35)
Cal Row

Barbell Weight
Rx
Men: 135/155/185/205/225
Women: 95/105/125/145/155

Int
Men: 75/95/115/135/155
Women: 55/65/85/95/105

Scaled
Men: 55/65/75/85/95
Women: 40/45/55/60/65

All reps are team totals. 1 partner working at a time. Partition the reps any way.

Post time for the WOD. Ex: 20:50 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 Sets
In a 4 minute window complete for time:
20 Overhead Lunges (50/35)
15 Hand Release Push-Ups
10 Hang Power Snatches (95/65)
5 Wall Walks
Rest 4 minutes between each set.

Post the time for each set. Ex: 3:20, 3:15, 3:31 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders

Post time for the WOD. Ex 14:22 Rx.

Upcoming Events

Thursday, January 15th 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, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

And coming Saturday…

Teams of 3
For Time: [40min cap]
60/48 Cal Bike
60 Toes To Bar
60 DB Snatch (50/35)

60/48 Cal Row
60 Toes To Bar
50 Alt DB Devil’s Press (50/35)

60/48 Cal Bike
60 Toes To Bar
40 DB Ground to Overhead (50’s/35,)

60/48 Cal Row
60 Toes To Bar
30 Devil’s Press (50’s/35’s)

1 team member working at a time. All reps are a team total. Partition the reps any way. 2 non-working team members must be touching the bike or rower while another partner is working on the non-bike/row movements.

Post time for the WOD. Ex: 29:40

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…

EMOM 20
Min 1: 12 Plate Overhead Lunges (45/25)
Min 2: 5 Strict Pull Ups + 10 Parallette Push Ups (One Parallette per hand)
Min 3: 12 DB Box Step Overs (50’s/35’s)(24/20)
Min 4: 15 Double Russian KB Swing (53’s/35’s)

Score fewest reps completed for each movement.
Ex: 12, 15, 12, 15 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

AMRAP 20
4-8-12-16-20-24-28-32-…
Burpee Pull-ups
1-Arm DB Hang C&J (50/35)
20 1-Arm Farmer’s Carry Lunge Steps (50/35) each round

Post the rounds and reps completed. Ex: 6+15 Rx

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- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
600/500m Row
30 Toes to bar
6 Squat Cleans (185/125) (Rx+ = 225/155)

1 partner working at a time. Partners may partition the reps any way.

Post time to complete the WOD. Ex: 23:40 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. 5 Rounds
For Quality
5 Strict Press (65% 1RM)
40ft Handstand Walk

B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

A. Strict Press 3RM
In 12 minutes work up to a 3 rep max.
-Appropriate warmup sets would be 5-4-3-2 then 3 rep attempt
-At 50%, 60%, 70%, 80%, then 3 rep at 90-95% of 1RM

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [20min cap]
Sit-Ups
Lunges (R+L=1)
Sit-Ups
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.

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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

And coming Saturday…

Teams of 3
For Time [25min cap]
60 Deadlift (155/105)
90/60 Cal Row
45 Power Clean (155/105)
90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)
30 Clean & Jerk (155/105)
90 Bar Facing Burpees

All reps are team totals. 1 Partner working at a time. Partners may partition the reps any way

Score time to complete WOD. Ex: 18:23 Rx+

Saturday Schedule

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

And coming Sunday…

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. Super Shoulder Serum: EMOM 15
Min 1: Scapular Raises
Min 2: CS Banded WY Negative
Min 3: Shoulder Ext Rotation R/L
Min 4: Pec Shoulder Stretch (30 sec R/L)
Min 5: Rest

Post time for the WOD. Ex: 10:10 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

Fight Club
3 Rounds for Total Reps
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Cal Echo Bike
1:00 Rest

With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike, rest for one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.

Post total reps completed. Ex: 264 Rx

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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

And coming Saturday…

3 Rounds For Time [30min cap]
40 DB Box Step Overs (50’s/35’s at 24/20)
10 Sandbag Clean (150/100)
40 Burpees
10 Rope Climbs*
*All athletes must wear long socks or shin guards to protect shins when climbing

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way except a minimum of 4 burpees must be completed before switching partners.

Post time for the WOD. Ex: 23:10 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. Sprint Intervals
5 Sets, Each For Time:
150/125m Row, Ski or Echo Bike 12/9 Cal
Rest 1:00 between efforts

Post fastest and slowest split times.
Ex: :24, :28

B. 7 Rounds [14min cap]
9 Goblet Squats (53/35) (Rx+= 70/53)
7 Kettlebell Swings (53/35) (Rx+= 70/53)
5 Ring Dips

Post time for the WOD. Ex: 8:20 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

A. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

Intermediate = 95/65
Scaled = 75/55
Foundation = 35/25

Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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

And coming Saturday…

A. Power Clean
In 15 minutes work to a heavy single

B. Partner WOD
AMRAP 21
30/24 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)

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

Post load for power clean and rounds for AMRAP. Ex: 265#, 5+38 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. Bench
In 15 minutes work up to a 2 rep max.

B. “Sunday Funday”
3 Rounds (Not For Time):
10 Bench Press (65% or Less of Part A)
20 AbMat Sit-Ups
10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)
20 Bench Reverse Hypers

Post load for bench 2 rep and weight for WOD. Ex: 245#, 155#

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps
Superset with 3 box jumps increasing height each set

B. Partner WOD
3 Rounds [24min cap]
400m Run Relay
40/30 Push-ups
200m Farmer’s Carry (53’s/35’s) (Rx+ 70’s/53’s)
20 Box Jumps (30/24″) (Rx+ 36/30″)

All the reps are team totals. 1 partner working at a time. Both partners must walk together on the farmer’s carry with 1 partner carrying both kettlebells. Partition the reps and distance any way.

Post load for pull-ups and time for the WOD. If time capped add a sec for each rep. 10m = 1 rep.
Ex: 53#, 18:38 Rx+

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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!

CFM Thanksgiving Schedule

Thursday: Happy Thanksgiving! CFM Closed.
Friday: Noon class.
Saturday & Sunday: Resume regular schedule.

Today’s schedule

11:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael

And coming Saturday…

A. Partner WOD
For Time: [15min cap]
120/90 Cal Row
80 Bar Facing Burpees
40 Clean & Jerk (155/105)

B. Clean & Jerk Complex
Every 3 minutes for 5 sets:
Power Clean + Hang Squat Clean + Jerk

All reps team total. 1 partner working at a time. partition the reps any way. If you finish before the time cap, rest until the 15 minute mark. Part B. will begin 2 minutes after the time cap.

Post time for the WOD and load for C&J complex. Ex: 11:45, 255# 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. Bench
3-3-3-3

B. 3 Rounds [18min cap]
10 Bench Press (70% 1RM)
300m Run
15 Weighted Straight Leg Sit ups (45/25)
300m Run

Post time for the WOD and bench weight. Example: 14:20 Rx @185#

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

A. EMOM 15
Min 1: 10 Overhead Squat (120/85) (Rx+ 135/95)
Min 2: 15/12 Cal Row
Min 3: Rest

B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest

Score the fewest squats and cals completed in the EMOM. Ex: 10, 15 Rx.

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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- Michael

And coming Saturday…

Partner WOD [20min cap]
3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Facing Burpees

All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.

Post time for the WOD. Example: 16:48 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 Sets (2 minutes work: 1 minute rest)
Station 1: 30/24 Cal Row
Station 2: 90 Double Unders
Station 3: 15 Burpee Box Jump Overs (24/20)
Station 4: 15 Chest to Bar Pull Ups*

*Rx+=10 Bar Muscle Ups

Score the fewest reps completed for each movement.
Ex: 30, 90, 15, 10 Rx+

Sunday Schedule

9a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

A. 10 Rounds [15min cap]
7 Power Clean (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)

B. EMOM 8
Min 1: L-Sit Hold
Min 2: Handstand Hold
Min 3: Pigeon R
Min 4: Pigeon L
Min 5: L-Sit Hold
Min 6: Handstand Hold
Min 7: Straddle Stretch
Min 8: Butterfly Stretch

Post time for the WOD. Ex: 8:10 Rx.

Upcoming Events

Thursday, November 20th 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, December 13th Save the date! CFM Holiday Party 6-9 pm!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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- Michael

And coming Saturday…

Partner WOD
For Time [27min cap]
3 Rounds
24 Thrusters (95/65)
24 Pull-Ups
3 Rounds
18 Thrusters (115/85)
18 Chest-to-bar Pull-Ups
3 Rounds
12 Thrusters (135/95)
12 Bar Muscle-Ups

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

Post time for the WOD. Ex: 22:41 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. Strict Press
3 x 5
-Stay at the same weight for all 3 sets.
-Complete sets at 75-80% 1RM

B. Partner WOD [20min cap]
5 Rounds
40/32 Cal Row
30 Sumo Deadlift High Pull (70/53)

All reps are team totals. One partner working at a time. Partition the rounds and reps any way.

Post weight for press and time for the WOD. Ex: 135#, 16:13 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

A. E2M For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
@ 70-80% 1 RM Clean & Jerk

B. EMOM 16
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post load for the EMOM. Ex: 195#

Upcoming Events

Saturday, November 8th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time. Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 20th 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, December 13th Save the date! CFM Holiday Party 6-9 pm!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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

And coming Saturday…

Hero WOD Chad
1,000 box step-ups (20″) completed as a team, partner, or individual for time
Wear a Ruck Pack (45/35 lb)

3 SCALING OPTIONS:
1. Slick/Scaled // No rucksack. You pick the height of the step-ups 10-20″.
2. Standard/Intermediate // 20#/14# vest or rucksack. You pick the height of the step-ups 10-20″.
3. Expert/Rx // 45#/35# rucksack. Use 20″ box for step-ups.

Saturday Schedule

10:00a: Team warm-up for Chad

And coming Sunday…

AMRAP 20
15/12 Calorie Row
15 Sit Ups
12 Alt Dumbbell Snatches (50/35)

Post rounds for the AMRAP. Ex: 11+22 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael