Partner WOD

Jenny

CFM Upcoming Events

Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning 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 Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!
Event Registration http://bit.ly/CFMRiseUpRegistration2022

Facebook Event https://fb.me/e/1JcOArDzJ

Thursday, February 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!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
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. Pre-workout:
EMOM 5:

1-5 wall walks

B. 5 rounds for time: [17min cap]
1:00 handstand hold
21 toes-to-bars

Post total walk walks and time for the WOD. Ex: 21, 12:30 Rx

And coming Saturday…

For time with a partner: [30min cap]
50/40-cal bike
60 KB swings (32/24 kg)
1,000/800-m row
50 wall-ball shots (20/14 lb)
400-m run together
40 pull-ups
500/400-m ski
60 KB swings (32/24 kg)
1,000/800-m row
50 wall-ball shots (20/14 lb)
400-m run together
40 pull-ups
*partners alternate work and rest except on run
*all reps and distances are team totals

Post time for the WOD. Ex: 26:16 Rx

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. Pre-workout Tabata:
8 sets for reps:

:20 alternating DB snatches (50/35)
– Rest :10

B. For load:
Overhead squats
5-5-5
Snatch balances
3-3-3
Hang squat snatch
1-1-1

Post total reps for tabata and loads for each lift. Ex: 60, 210#, 205#, 200#

Sunday Schedule

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

Jenny

CFM Upcoming Events

Saturday, January 22nd We will be teaching a Yoga inspired “Stretch & Smash” class at 11:45 am at CFM. This is a great opportunity to learn tools for recovering from tough workouts and daily maintenance to keep us injury free and performing at our best. Reserve your class in advance online!
Facebook Event: https://www.facebook.com/events/642991687041275

Saturday, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning 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 Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!
Event Registration http://bit.ly/CFMRiseUpRegistration2022

Facebook Event https://fb.me/e/1JcOArDzJ

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Register for the Open and select CrossFit Midtown as your affiliate: https://games.crossfit.com/open

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- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit- Cameron

Workout of the Day (WOD)

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 rounds and reps for the WOD. Ex: 250-ft, 7+15 Rx.

And coming Saturday…

A. Pre-workout:
5 sets:

Set 1 | 18/13-cal. row
Set 2 | 21/15-cal. row
Set 3 | 23/18-cal. row
Set 4 | 21/15-cal. row
Set 5 | 18/13-cal. row
– Rest 1:00 between sets

B. 5 rounds for time with a partner: [25min cap]
30/24-cal. row
18 burpee box jump-overs (24/20 in)
2 legless rope climb (15 ft)*
– Partners alternate work and rest.

*Athletes must wear long socks or shin protection to climb the rope

Post time for the WOD. Ex: 22:10 Rx

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Stretch & Mobility- Michael

And coming Sunday…

A. 4 rounds for time: [20min cap]
100-m lunge
300-m run
– Wear a vest or carry an object 20/14 lb

A. Post-workout:
For time: [10min cap]

5-10-15-20-25-20-15-10-5
double-unders
sit-ups

Post time for each WOD. Ex: 16:10 Rx, 7:10 Rx

Sunday Schedule

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

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.

Sarah

CFM Upcoming Events

Thursday, January 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, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning 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 Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!

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- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit- Jeannette

Workout of the Day (WOD)

A. Pre-workout:
On a 10:00 clock:

Build up to a 5-rep overhead squat (from the ground)

B. AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Score load for 5 rep overhead squat and rounds for AMRAP.
Ex: 240, 8+34 Rx

And coming Saturday…

Partner 2021 CrossFit Games Event 10
For time: [32min cap]

30 synchronized toes-to-bars
1.5-mile run together
15 synchronized toes-to-bars
15 toes-to-bar
1.5-mile run
30 toes-to-bar
– All distances and reps team totals
– Partners alternate work rest when not synchronized

Post time for the WOD. Ex: 24:49 Rx

Saturday Schedule

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

And coming Sunday…

A. 10 rounds of:
1:00 calorie row
– Rest :15
:30 shoulder press (95/65 lb)
– Rest :15

B. Post-workout:
EMOM 5:

1-5 muscle-ups

Score total number of presses, total calories, and total muscle-ups. Ex: 54, 168, 16 Rx

Sunday Schedule

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

Mary

CFM Upcoming Events

Thursday, January 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, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning 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 Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!

Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!

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. For load:
Push press
7 sets x 3 reps

B. 5 sets:
:30 hand release push-ups
– :15 rest
:30 ring support hold
– :15 rest

Post load for push press and reps of push ups. Ex: 220#, 64 Rx

And coming Saturday…

A. Partner WOD
For time: [20min cap]

30 synchronized sit-ups
45 box jumps overs (24/20) while partner holds parallette L-sit*
30 synchronized lunges
70 sit-ups
30 burpee box jump overs (24/20) while partner holds handstand
70 lunges
– Partners alternate work and rest as needed.
– Partner in static hold during box jump movements.
– All the reps are team totals
*Rx+ floor L-sit

B. 5 Sets:
:30 max chest-to-bar pull-ups
– rest :30

Post time for the WOD and total chest-to-bar pull-ups. Ex: 16:32 Rx, 54

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. 5 rounds for time of: [13min cap]
20 wall-ball shots (20/14 lb)(10/9 ft)
10 deadlifts (225/155 lb)

B. Post-workout:
Build up to a heavy 2-rep double overhand deadlift

Post time for the WOD and load for deadlift. Ex: 10:08 Rx, 440#

Sunday Schedule

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

Rachel

CFM Upcoming Events

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

Thursday, January 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!

New Year’s Weekend Schedule

Friday: regular morning, noon. Evening classes canceled.
Saturday: 11:30 am Group Class, 12:30 pm Yoga, 1:30 pm Brunch
Sunday: 9:45 am Weightlifting, 11:00 am Group Class, 12 pm Yoga
Monday: Regular Schedule

Today’s schedule

6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick

Workout of the Day (WOD)

Open 13.1
AMRAP 17:

40 burpees
30 snatches (75/45 lb)
30 burpees
30 snatches (135/75 lb)
20 burpees
30 snatches (165/100 lb)
10 burpees
Max snatches (210/120 lb)

Post total reps for AMRAP. Ex: 173 Rx

And coming Saturday…

Team WOD
“Brunch Hustle”
3 Rounds [22min cap]

12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+ w/ 25/15#)
100 m Kettlebell Farmer’s Carry (53/35’s)

Post time for the WOD. Ex 16:10 Rx+

Saturday Schedule

11:30a: All Levels CrossFit- Michael
12:30p: Yoga- Maya Nenova
1:30p: Brunch

And coming Sunday…

A. Pre-Workout:
EMOM 6:

Minute 1 | 3 wall squats
Minute 2 | :30 triple-under or double-under practice

B. Open 20.2
AMRAP 20:

4 DB thrusters (50/35 lb)
6 toes-to-bars
24 double-unders

Post rounds and reps for AMRAP. Ex: 18+12 Rx

Sunday Schedule

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

Glenn

CFM Upcoming Events

Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

At Home Workout of the Day (WOD)

Warm-Up
1 set:
30 jumping jacks
10 toe touch + jump
30 skier jacks
10 alternating Cossack squats
30 lateral hops over line
10 leg swings (across body) / leg
30 forward-facing hops over line
10 leg swings (forward & backward) / leg”

A. 2 sets:
15 DB rows / arm (heavy)
Max superman hold
– If needed, substitute a backpack for the DBs

B. 10 x 1:00 rounds:
60-yard shuttle sprints (5 yards, 10 yards, 15 yards)
10 DB deadlifts (or Backpack or 10 Alt Airplanes)
Max jumping lunges
– Rest 2:00

Post total lunges completed from 10 rounds. Ex 145 Rx (50# DBs)

And coming Saturday… CFM Closed. Try the At Home WOD!

12 Days of CrossFit Bodyweight
12 rounds for time: [25-30min goal]

1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats
– In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.

Post the time to complete the WOD. Ex: 26:10 Rx

And coming Sunday…

A. EMOM 6:
Minute 1 | :15-:30 hollow hold
Minute 2 | :30 handstand walk

B. Ghost
6 rounds for reps:
1:00 calorie row
1:00 burpees
1:00 double-unders
– Rest 1:00

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Ex: 124, 105, 510 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam

McKenzie

CFM Upcoming Events

Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night at 8:30 pm and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a friend!

Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!

Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH.
Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.

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
8:30p: CFM Movie Premiere for Spider-Man: No Way Home

Workout of the Day (WOD)

A. 5 Sets For Load:
3 Back Squats

B. 5 Sets For Quality:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm

Post load for back squat. Ex: 345#

And coming Saturday…

A. On an 8:00 Clock:
Build to a heavy 1-rep power clean with your partner.

B. Partner WOD
AMRAP 21:

30/21 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)
– Alternate work and rest with a partner.
– All reps are team totals. One partner working at a time.

Post load for power clean and rounds for AMRAP. Ex: 255#, 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- Maya Nenova

And coming Sunday…

A. 5 Sets, Each For Time:
150/125m Row, Ski or Bike (2x distance)
– Rest 1:00 between efforts

B. For Load:
Weighted Pull-up
1-1-1-1-1-1-1
Weighted Dip
1-1-1-1-1-1-1

Post fastest and slowest split times. Post load for pull-up and dip.
Ex: :32, :36, 92#, 60#

Sunday Schedule

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

Andrew, Mike, and Scott #teamofthree #partnerwod #dreamteam

CFM Upcoming Events

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!

Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a 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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
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)

A. On a 6:00 Clock:
2:00 Max Double Unders, Speed Step, or Singles
then…
4:00 Max Handstand Walk Distance, Wall Walks, or Push Ups

B. Partner WOD
5 Rounds For Time: [15min cap]

100 Double Unders
100-ft Single-Arm Overhead Walking Lunge (50/35#)*
– Partners alternate work and rest as needed.

*Rx+ 50-ft Synchronized Mixed Carry DB Overhead/KB Front Rack (53/35)

Score total double unders and total distance walked. Post time for the WOD.
Ex: 210, 205 ft, 12:40 Rx

And coming tomorrow…

A. 5 Sets For Load:
3 Back Squats

B. 5 Sets For Quality:
:45 Wall Sit
10 Single-Arm Ring Rows / Arm

Post load for back squat. Ex: 345#

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