Partner WOD

Workout of the Day (WOD)

A. 3 Sets
AMRAP 4
8 Ground to Overhead (40% 1RM C&J or less)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.

B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings

Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx

Upcoming Events

Thursday, October 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- 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…

Partner WOD
“U-haul”
5 Rounds [25min cap]:
200 Meter Run (each) + 14 Deadlift (50% 1RM or less)
40 Wallballs (20/14 to 10/9ft) + 90 Double-Unders

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team totals. Both partners work at the same time on opposite movements of each couplet.

Post time for the team to complete all 5 rounds. Ex: 18:34 @ 215# 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 [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35)
20/15 Push Ups

B. Banded Hip/Shoulder Stretches
Banded Lat
Banded Pec
Banded Samson
Banded Pigeon

Post time to complete the WOD. Ex: 9:48 Rx.

Sunday Schedule

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

FRI 10.03.25 Read More »

Workout of the Day (WOD)

A. Power Snatch 5×2
In 10 minutes work up to a heavy 2 rep
Start at 60% 1RM
Build to 80-90%

B. EMOM 15
Min 1: 15/12 Cal Echo Bike
Min 2: 20 Wall Balls (20/14 at 10/9ft)
Min 3: 20 Push Ups
Min 4: 6 Power Snatch (65% part A)
Min 5: Rest

Post load for snatch and a total of fewest reps completed each minute.
Ex: 175#, 56 Rx at 115#

Upcoming Events

Today’s schedule

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
30 Toes to Bar
400m Run Relay (200m each)
21-18-15-12-9 Squat Clean*

*Rx Weight Squat Clean
Rd 1: 95/65
Rd 2: 115/85
Rd 3: 135/95
Rd 4: 155/105
Rd 5: 175/115

*Rx+ Weight
Rd 1: 135/95
Rd 2: 155/105
Rd 3: 185/125
Rd 4: 205/135
Rd 5: 225/145

Post the time to complete the WOD. Ex: 24:20 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. Monkey Grip Deadlift
4-4-4-4
Increase weight each set

B. EMOM 12
Min 1: Double KB Deadlifts (53’s/35’s)
Min 2: 50m DB Farmer Carry (50’s/35’s)*
Min 3: Cal Row
Min 4: 50m DB Farmer Carry (50’s/35’s)*

*Rx+ 70’s/50’s

Post load for deadlift and total DL and Cals from the EMOM. Ex: 335#, 65+61=126 Rx.

Sunday Schedule

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

FRI 09.26.25 Read More »

Workout of the Day (WOD)

A. Snatch + Overhead Squat
5 x 1+1
-Increase the weight each set
-Start at 60%
-Finish at 75-85% 1RM snatch/OHS
-This should not be a max lift
-Complete 1 set every 2 minutes

B. “Nancy”
5 Rounds: [24min cap]
400m Run
15 Overhead Squats (95/65)

Post load for snatch complex and time for the WOD. Ex: 185#, 15:15 Rx.

Upcoming Events

Today’s schedule

And coming Saturday…

Partner WOD
For Time: [10min cap]
50 Toes to bar
30 Clean & Jerk (165/115)
50 Toes to bar

Rest 5 minutes

For Time: [10min cap]
30 Clean & Jerk (115/85)
75 Toes to bar
30 Clean & Jerk (115/85)

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

If you finish early in the first WOD, rest the remaining time until the cap. If time capped, add 1 sec for each rep not completed. Score the time for each WOD.
Ex: 7:09, 7:33 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. Mixed Carry
Front Rack Carry + Suitcase Carry
4 x 100m (change KB position at 50m mark, and add weight each round)

B. 2 Rounds For Reps and Time
Min 1: 10-20 Hand Release Push Ups
Min 2: 10-20 Medball Over Bar (20/14)
Min 3: 10-20 Hand Release Push Ups
Min 4: Rest
Min 5-10: For time:
800m Run with Medball (20/14)
Rest remainder of the time.

Post heaviest weight for mixed carry, total reps for the EMOM and time for each of the Medball runs.
Ex: 70, 95, 4:45, 4:39 Rx

Sunday Schedule

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

FRI 09.19.25 Read More »

Workout of the Day (WOD)

A. Scap Jacked
2 Rounds For Quality
10 Power Slide
10 Knuckle Push Up Hand Release
10 Snow Angels
10 Upper Wing Raise
10 Lower Wing Raise
10 ATYT-Raise

B. AMRAP 14
14 Pistols
14 Toes to Bar

Post rounds and reps for the AMRAP. Ex: 8+20 Rx

Upcoming Events

Thursday, September 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!

Today’s schedule

And coming Saturday…

Partner WOD
5 Rounds [25min cap]
90 Double Unders
30 Alt Double Snatch (50/35) (Rx+ 70/50)
15 Burpee Box Jumps (30/24″)

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

Post times to complete. Ex: 21:30 Rx+

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Cameron
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Cancelled. Come to Yoga Sunday!

And coming Sunday…

A. Kipping Pullups:
Spend 10 minutes practicing kipping pullup progressions.
Then… 2 sets max reps pullups (Rx+ = C2B). Rest 3 minutes between sets.

B. 2 Rounds EMOM:
Min 1: 15/12 Calorie Row
Min 2: 1 Round Cindy (Rx+ = C2B)
Min 3: 30 Mountain Climbers (R+L=1)
Min 4: Rest
Min 5: 1 Round Cindy (Rx+ = C2B)
Min 6: 15 Kettlebell Swings (53/35)
Min 7: 25 Situps
Min 8: Rest

Note: The listed reps are prescribed for the EMOM and athletes may scale up or down the rep count for each movement.

1 round of EMOM 8 minutes has 145/142 reps.
1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats = 30 reps
**Scale Cindy to mini Cindy = 3 pullups, 6 pushups, 9 air squats = 18 reps

Post total reps pullups in part A. and total reps from EMOM.
Ex: 82 Rx, 365 Rx

Sunday Schedule

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

FRI 09.12.25 Read More »

Workout of the Day (WOD)

A. E2M 14
Position 1 Power Snatch + Position 2 Power Snatch
3 x 1+1
Power Snatch
2-2-2-2
-Add weight each set
-Start at 55% and finish at 85-90%

B. AMRAP 12
3 Power Snatch (115/85)
60 Double Unders

(Rx+ 155/105)

Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.

Upcoming Events

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

And coming Saturday…

Partner WOD
AMRAP 20
4 Rounds
10 Toes to Bar
10 Box Jump Overs (24/20)
10 Pull Ups
10 DB Farmers Lunges (50’s/35’s)
3 Rounds
12 Toes to Bar
12 Box Jump Overs (24/20)
12 Chest to Bar Pull Ups
12 DB Front Rack Lunges (50’s/35’s)
2 Rounds
15 Toes to Bar
15 Box Jump Overs (24/20)
15 Bar Muscle Ups
15 DB Overhead Lunges (50’s/35’s)

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

Post the rounds and reps completed in the AMRAP. Ex: 9+2 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. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)

B. For Time [15min cap]
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/24 Cal Echo Bike
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/24 Cal Row

Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.

Sunday Schedule

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

FRI 09.05.25 Read More »

Workout of the Day (WOD)

For Time [15min cap]
21 Deadlift (185/135)
21 Pull-ups
100 Double Unders
15 Deadlift
15 Pull-ups
75 Double Unders
9 Deadlift
9 Pull-ups
50 Double Unders

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

Upcoming Events

Monday, Sept 1st Labor Day! Gym will be closed for the holiday. Resume regular schedule on Tuesday.

Today’s schedule

And coming Saturday…

Partner WOD [30min cap]
1 Round
30 Thrusters (95/65)
40 Bar Facing Burpees
50/40 Cal Echo Bike
2 Rounds
15 Thrusters
20 Bar Facing Burpees
25/20 Cal Echo Bike
3 Rounds
10 Thrusters
15 Bar Facing Burpees
20/16 Cal Echo Bike

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

Post the time for the WOD. Ex: 22:49 Rx

Saturday Schedule

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

And coming Sunday…

5 Rounds (50 sec work: 10 sec rest)
Min 1: Walking Lunge (5ft = 1 rep)
Min 2: Wall Walks
Min 3: Cal Row
Min 4: DB Snatch (50/35) (Rx+ 70/50)

Post fewest reps completed of each movement. Ex: 10, 4, 15, 12 Rx+

Sunday Schedule

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

FRI 08.29.25 Read More »

Workout of the Day (WOD)

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 10
36 Double Unders
9 Wallballs (30/20 at 10/9ft)

Post load for squat and rounds for AMRAP. Ex: 275#, 9+34 Rx

Upcoming Events

Today’s schedule

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

And coming Saturday…

Partner WOD
24-20-16-12-8-4 Rep Rounds [30min cap]
Devil’s Press (50’s/35’s)
Bar Muscle Ups
4 Rope Climbs Each Round*
*All athletes must were long socks or shin guards to protect shins when climbing

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

Post time to complete WOD Ex: 21:10 Rx

Saturday Schedule

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

And coming Sunday…

A. Single Leg Kettlebell Deadlift
3 x 5/5

B. 10 Sets (30 sec work:10 sec rest)
Station 1: 1-Arm DB Thrusters (35/25) (Rx+ 50/35)
Station 2: Alt Single Leg V-ups (Rx+ Alt Single Leg Toes to Bar)
Station 3: Rest

Score fewest reps completed for each movement. Ex: 10, 12 Rx

Sunday Schedule

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

FRI 08.22.25 Read More »

Workout of the Day (WOD)

4 Rounds For Time: [24min cap]
400m Run
15 Box Jumps (30/24″)
9 Shoulder to Overhead (135/95)

Post time for the WOD. Ex: 17:10 Rx

Upcoming Events

Sunday, August 17th Pop Up Bring-A-Friend Day!

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…

Partner WOD
For Time [24min cap]
30 Burpees Over the Bar Partner Medball Bear Hug
40 Deadlifts (225/155) Partner Rower Plank Hold
60 Wall Balls (20/14) Partner Deadlift Hold

90/70 Cal Row

60 Wall Balls (20/14) Partner Deadlift Hold
40 Deadlifts (225/155) Partner Rower Plank Hold
30 Burpees Over the Bar Partner Medball Bear Hug

All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.

Score time to complete the WOD. Ex: 22:19 Rx

Saturday Schedule

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

And coming Sunday… Bring-A-Friend Day!

Partner WOD
3 Rounds [60 sec work : 10 sec transition]
Min 1: 10/7 Calorie Bike Relay
Min 2: 20 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Row Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 20 DB Reverse Lunge Step (50/35)
Min 7: 10/7 Calorie Row Relay
Min 8: 24 Sit Ups

[27:50min Total Time]

1 partner working at a time. All reps are team totals.

Post total of fewest reps completed in each minute.
Ex: 20, 20, 20, 24, 20, 20, 20, 24 = 168 Rx

Sunday Schedule

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

FRI 08.15.25 Read More »

Workout of the Day (WOD)

3 sets of
AMRAP 5
15/12 Cal Row
12 Sit Ups
9 Burpees
Rest 5 minutes between sets. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 7+10 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!! 31Heroes was created to help support the families of those killed in action on 8-6-2011; a date which resulted in our largest loss of life in a single day during the Afghan War as 30 service-members, across 3 branches, and 1 working dog, were killed in action. The fundraiser helps support the families of those lost along with the larger Navy Seal community and also to aid in the treatment of PTSD and Traumatic Brain Injury. Make a donation to support here: https://give.classy.org/CFM31Heroes2025

Thursday, August 14th 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- Michael
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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

31Heroes
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

Foundation Division
8 Thrusters or Squats (15/10# Dumbbells)
6 Ring Rows
11 Step Ups (20/16″)
400m Walk or Medball Carry (20/14)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thruster. Can be modified to Dumbbell Thruster
Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

Saturday Schedule

7:45a: Doors Open
8:31a: 1st Heat (Arrive at 8:00a)
9:15a: 2nd Heat (Arrive at 8:45a)
10:00a: 3rd Heat (Arrive at 9:30a)

And coming Sunday…

AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-

AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges

Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.

Sunday Schedule

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

FRI 08.08.25 31Heroes WOD Saturday! Read More »

Workout of the Day (WOD)

A. Strict Press
2-2-2-2-2

B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets

Post load for press and time each set. 160#, 1:42, 1:47 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

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

And coming Saturday…

Partner WOD
3 Sets
In a 8 minute window complete:
800m Run Relay
40 DB Box Step Over (50’s/35’s at 24/20″)
Max Reps Burpee Pull-ups
-Rest 2 minute between sets-

All reps are team totals. 1 partner working at a time. Partition the reps any way. While one partner is doing burpee pull-ups the other partner must be touching the box.

Post total reps of steps overs and burpee pull-ups. Ex: 218 Rx.