Partner WOD

Workout of the Day (WOD)

5 Rounds [15min cap]
3 Rope Climbs*
6 Deadlift (135/95)
9 Power Clean (135/95)

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD Ex: 10:35 Rx

Upcoming Events

Thursday, July 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!

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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- Michael
6:00p: All Levels CrossFit- Michael

And coming Saturday…

“The Odyssey”
Partner WOD
For Time: 4 Trials of Odysseus

Part I – “Leaving Troy”
2 Rounds
500/400m Row (Damper 1)
30 DB Snatch (50/35)
50m Sled Rope Drag (360/270)

Part II – “Trials of the Sea”
1 Round
1250/1000m Row (Damper 4)
30 1-Arm DB Squats (50/35)
20 Burpee Sandbag Over The Wall (100/75 at 48/40”)

Part III – “Scylla & Charybdis”
3 Rounds
500/400m Row (Damper 7)
20 DB Hang Snatch (50/35)
100m Weight Vest Ruck (20/14)
w/ Sandbag Carry (45/25)

Final Challenge – “The Bow of Odysseus”
1 Round
2000/1600m Row (Damper 10)
20 Medball Partner Toss (20/14 at 10ft)
20 1-Arm DB Thrusters (50/35)
20 Deadshot (20/14 at 11/10ft)
20 1-Arm Devil’s Press (50/35)

All the reps are team totals. 1 partner working at a time except both partners will wear a vest on the ruck and 1 person will carry the sandbag. Partition the rounds and reps any way.

Post the time it takes to return home to Ithaca. Ex: 52:10 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:00a: Special All Levels CrossFit- Odyssey Partner WOD!
11:10a: Odyssey IMAX Movie Premiere at Regal Atlantic Station

And coming Sunday…

A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53’s/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=1)
-2 min rest-
Kettlebell Deadlifts (53’s/35’s)
-2 min rest-
V-Ups
[22min total time]

B. Banded Hip Stretches

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 9, 12, 9 Rx.

Sunday Schedule

9a: Weightlifting- Michael
10:30a STAMINA Back Lab- Dr. Jones
11:30a: All Levels CrossFit- Michael
12:30-1:00p: Yoga- Michael

Workout of the Day (WOD)

A. Snatch Complex E3M [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set
Start at 50% 1RM snatch and build to 75-80%
Complete the complex unbroken

B. 4 Rounds [10min cap]
5 Hang Power Snatches (120/85)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts

Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.

Upcoming Events

Thursday, July 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!

Saturday, July 18th Odyssey Partner WOD & Movie Premiere

Saturday, July 25th Spider-Man WOD & Friday, July 31st Brand New Day Movie Premiere

Saturday, August 1st Rise Up Competition. We have 2 CFM Teams competing. That Saturday morning we’ll have a single group class and head to Smyrna, GA to watch in person!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

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

And coming Saturday…

Partner WOD
For Time: [30min cap]
30/24 Cal Row
30 Synchro Burpees Over Bar
30 Clean & Jerk (135/95)*
60/48 Cal Row
60 Burpee Box Jump Overs (24/20)
60 Wallballs (20/14 @ 10/9ft)
90/72 Cal Row

*(Rx+ 165/110)

All the reps are team totals. 1 partner working at a time except both partners working on Synchro Burpees at the same time. For Synchro both athletes must be on the ground with chests and thighs down to start each repetition for synchronization. Partition the reps any way except 1 partner must complete a minimum of 3 burpee box jump overs before switching.

Post time for the WOD. Ex: 23:22 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 Press
1-1-1-1-1

B. AMRAP 5
20 Box Jumps (24/20)
20 Push Ups
-2 min rest-
AMRAP 5
15 KB Sumo Deadlift High Pull (70/53)
15 Toes to Bar
-2 min rest-
AMRAP 5
10 Power Clean (135/95)
10 Burpees

Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.

Sunday Schedule

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

Workout of the Day (WOD)

Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer Pull Ups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (180/135)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/round).
Ex: 9+8 Rx.

Upcoming Events

Friday, July 3rd: Captain America Partner WOD at CFM! Workout is planned for Friday morning in each group class and we’ll split into teams of 2. Workout will have feats of strength, skill, and stamina to complete in rounds for an AMRAP. Reserve you spot on Friday morning for this superhero themed WOD! Tape hands or use gloves for boxing. Wear red, white, and blue!

Saturday, July 4th CFM closed for the 4th of July. We resume regular schedule Sunday. Run 10k in the Peachtree Road Race or see SugarWOD for at home or outdoor workout option!

Thursday, July 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!

Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!!

Today’s schedule

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

And coming Saturday… 4th of July!

CFM Closed for 4th of July

Run 10km in the Peachtree Road Race

OR

At Home
AMRAP 20
Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups

Post the distance completed. Ex: 2450m Rx

And coming Sunday…

A. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row

B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
100m 2-DB Farmer Carry (50’s/35’s) Every 4 min including 0

*Begin the WOD with the Farmers Carry with a DB in each hand. Every 4 min, athletes will stop where they are to grab the DBs and complete another 100m carry (mins 0,4,8,&12)

Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx

Sunday Schedule

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

Workout of the Day (WOD)

A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Muscle Ups)

B. Cluster (Squat Clean Thruster)
5 sets of 2 reps
Complete 1 set every 2 minutes
Start at 50% max C&J and build to 70-80%

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#

Upcoming Events

Saturday, July 4th CFM closed for the 4th of July. We resume regular schedule Sunday. See SugarWOD for at home or outdoor workout option.

Thursday, July 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- 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- Michael
6:00p: All Levels CrossFit- Michael

And coming Saturday…

Partner WOD
2 Rounds For Time [24min cap]
200m Sandbag Carry (45/25)
20 Box Jumps (30/24″)
100m Farmer’s Carry (90’s/70’s)
200m Sandbag Carry (45/25)
20 Box Jumps (30/24″)
30/24 Cal Bike

All the reps and distances are team totals. Both partners must go together on the carries with one partner carrying the bag or farmer carry weights. Switch as often as you like. One partner working at a time on box jumps and bike. Partners must complete a minimum of 3 box jumps before switching.

Post the time to complete the WOD. Ex: 16:33 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. Bench Press
5-5-5-5-5

B. EMOM 16
Min 1: 10 DB Deadlift (50’s/35’s)
Min 2: 10 DB Front Squat (50’s/35’s)
Min 3: 12/9 Calorie Row
Min 4: Rest

Post weight for heaviest weight for bench press and lowest reps completed for the EMOM
Ex. 235#, 10-10-12 Rx

Sunday Schedule

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

Workout of the Day (WOD)

CFM Closed for Juneteenth
At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups

Post time for the WOD. Ex: 14:40 Rx

Upcoming Events

Wednesday, June 17th 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, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Saturday. See SugarWOD for at home or outdoor workout option.

And coming Saturday…

Indiana Jones
Partner WOD
For Time [40min cap]
1000m – 800m – 600m – 400m – 200m
Relay Run
50-40-30-20-10
Burpee Box Jumps (24/20)
Directly into…
50-40-30-20-10
Toes to Bar
Front Squats

Round of 50: 115/75
Round of 40: 135/95
Round of 30: 155/105
Round of 20: 185/125
Round of 10: 205/145

1 partner working at a time. The runs are split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.

Post time for the WOD. Ex: 38:20 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. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
500m Run
40 Push-ups
30 DB Snatch (50/35)
20 Inverted Burpees
30 DB Snatch (50/35)
40 Push-ups
500m Run

Post time for the WOD. Ex: 15:45 Rx.

Sunday Schedule

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

Workout of the Day (WOD)

For Time [30min cap]
2 Rounds
36 Wall Balls (20/14 at 10/9ft)
12 Hang Power Clean (155/105)
4 Rope Climbs*
3 Rounds
18 Wall Balls (20/14 at 10/9ft)
6 Hang Power Clean (155/105)
2 Rope Climbs*
4 Rounds
9 Wall Balls (20/14 at 10/9ft)
3 Hang Power Clean (155/105)
1 Rope Climb*

*All athletes must wear long socks or shin protection when climbing rope

Post time for the WOD. Ex: 21:15 Rx

Upcoming Events

Saturday, June 13th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!

Wednesday, June 17th 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- 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- Michael
6:00p: All Levels CrossFit- Michael

And coming Saturday…

OUT Athletics WOD

Opener: Thank You Next

“Weekend Adventure”
Partner WOD
AMRAP 20
30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees

Finisher: Abz For Days
Bicycles
Flutter Kicks
Toe Touches

*Rx+ (50’s/35’s), (30/24”)

All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.

Score rounds and reps from AMRAP. Ex: 3+49 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. Partner WOD
3 Rounds [18min cap]
200m DB Farmer Carry (50’s/35’s)
25 Sledge Strikes (16/10)
30/24 Push-ups

1 partner working at a time. All the reps and distances are a team total. Both partners must go 200m together on the carry with 1 person carrying both dumbbells. Switch off carrying the dumbbells as often as you like.

Post time for WOD. Ex: 13:45 Rx

B. EMOM 12
Min 1: 6 Floor Seated Arnold Press (alternating R+L=1)
Min 2: 8 DB Bent Over Row (alternating R+L=1)
Min 3: 10 Straight Leg Sit Ups
Min 4: 12 Hollow Knee Tucks
*Score fewest reps completed for each movement in the EMOM. Ex: 6, 8, 10, 12 Rx. In the notes record the loads used each round.

Sunday Schedule

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

Workout of the Day (WOD)

A. Power Clean
In 20 minutes work up to a heavy single power clean
Start at 65% and increase weight across 5-8 singles
Work to a new 1RM or finish with 3 heavy singles at 85-90%

B. EMOM 12
Min 1: Strict Handstand Push Ups
Min 2: 1 set of Kettlebell Deadlift (70’s/53’s)
Min 3: 1 set of DB Squats (50’s/35’s)

Post load for power clean and total reps from each movement in the EMOM. Complete as many sets within the minute for strict hspu as desired. Complete only 1 set for deadlift and squats.
Ex: 275#, 30, 48, 42 Rx

Upcoming Events

Saturday, June 13th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!

Wednesday, June 17th 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- 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- Michael
6:00p: All Levels CrossFit- Michael

And coming Saturday…

Partner WOD
3 Rounds For Time [30min cap]
4x10yd Sled Push (180/135)
25/20 Cal Echo Bike
15 Bar Muscle Ups
4x10yd Arm-over-arm Sled pull (100/75)
25/20 Cal Row
15 Burpee Pull-ups

1 partner working at a time. All the reps and distances are team total. Partition the reps any way.

Post time to complete WOD. Ex: 23:30 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. Tire Flips
3 x 10 (touch and go)
Rest 2-3 minutes between sets
Score time to complete each set

B. 2 Rounds
Min 1: 100m Farmer Carry (53’s/35’s)
Min 2: AMRAP Power Clean (155/105) (Rx+185/135)
Min 3: Rest
Min 4: 300m Hill Run (around the building)
Min 5: AMRAP Burpees Over Bar
Min 6: Rest
Min 7: 20 Sledge Strikes (16/10)
Min 8: AMRAP Cal Bike
Min 9: Rest

Score total reps from AMRAPs. Ex: 81 Rx

Sunday Schedule

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

Workout of the Day (WOD)

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Strict Handstand Push Ups

B. E3M 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.

Upcoming Events

Saturday, May 30th CFM 14th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Saturday, June 13th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!

Wednesday, June 17th 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- 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- Michael
6:00p: All Levels CrossFit- Michael

And coming Saturday…

ANT-MAN & SPIDER-MAN
Teams of 2
5 Rounds [30 min cap]
10 Deadlift (155/105)
10 Power Clean (155/105)
10 Front Squat (155/105)
10 Tandem Burpees

After each round partners will work together to complete each of the following:
Round 1: 40m Sled Pull (180/135)
Round 2: 40m Tire Flip (180)
Round 3: 40m Foot Hand Crawl (Each Person)
Round 4: 40m Sandbag Carry (150/100)
Round 5: 40m Sled Push (180/135)

One partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, flip, or crawl together to complete the round.

Post time to complete WOD. Ex: 19:34 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 Rounds
AMRAP 5
BUY-IN: 200-m KB farmer’s carry (53/35)
Then as many rounds and reps as possible of:
5 push-ups*
10 box jump overs (24/20)
5 push-ups*
10 KB goblet squats (53/35)
-Rest 2:00 between 5 minute rounds.
-Use a single KB for farmer’s carry and squats.
-Start each round with the carry.
-Continue AMRAP where you left off.

*Rx+ plate deficit push up 3/2”

Post total rounds completed. 9+5 Rx

Sunday Schedule

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

Workout of the Day (WOD)

A. E3M 12
Clean Complex (increase weight each round)
Power Clean + Front Squat + Hang Squat Clean
10 Banded Tricep Pressdown

B. For Time [16min cap]
21 Kettlebell Swings (53/35)
45 Deadlift (135/95)
9 Wall Walks
21 Kettlebell Swings (53/35)
30 Front Squats (135/95)
6 Wall Walks
21 Kettlebell Swings (53/35)
15 Power Clean (135/95)
3 Wall Walks

Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.

Upcoming Events

Saturday, May 23rd Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Monday, May 25th CFM Closed for Memorial Day!

Saturday, May 30th CFM 14th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
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- Michael
6:00p: All Levels CrossFit- Michael

And coming Saturday…

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

Saturday Schedule

8:30a: All Levels CrossFit- Murph at CFM
10:15a: Yoga- Michael

And coming Sunday…

A. Partner WOD
AMRAP 15
10 Tire Flips
100-ft Bear Crawl
16/12 Cal Bike
100m Farmer’s carry (53’s/35’s)
20/16 Cal Row

B. Shoulder Pre-hab
CrossOver Iron Scap
100-ft DB Waiter’s Carry Between Each CrossOver Movement. Switch arms at 50-ft

Post rounds for the WOD. Every 5-ft or 5-m = 1 rep. Ex: 3+39 Rx.

Sunday Schedule

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

Workout of the Day (WOD)

A. Thruster (from the Rack)
2-2-2-2-2

B. EMOM 10
Min 1: 1 set of Thrusters (50% Part A.)
Min 2: 1 set of Strict Pull Ups

Post load for thruster in Part A and total reps completed in EMOM.
Ex: 230#, and 110 @115#

Upcoming Events

Saturday, May 23rd Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Monday, May 25th CFM Closed for Memorial Day!

Saturday, May 30th CFM 14th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

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…

“Kessel Row”
15 Minute AMRAP Partner WOD
Max distance meters row

Every 3 minutes (at 3,6,9,12) athlete must stop rowing and team completes:
3 deadlifts (315/215)
30 synchronized double-unders
3 deadlifts (315/215)

1 partner working at a time on the row. Deadlift reps are team totals.

Score = Total meters rowed. Ex: 3103

“It’s not about the speed, it’s the distance!”

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. Bike Sprints
4 x 15/10 Calorie Echo Bike
-Rest 3 minutes between efforts
-Increase the speed each sprint
-Going for peak pace in the 3rd to 5th set

B. 3 Rounds [18min cap]
12/9 Cal Bike
50m KB Farmer’s Carry (53’s/35’s)
20 Alt DB Snatch (50/35)
25m Backward Sled Pull (135/90) (2 x 12.5m)
5 Sand Bag Cleans (150/100)

Post a time from fastest bike sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

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