Partner WOD

Upcoming Events

Saturday, November 11th Veterans Day 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 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- 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

Workout of the Day (WOD)

AMRAP 20
3-6-9-12-15-18-21-…
Cal Row
Handstand Push Ups
Hang Power Clean (135/95)
Shoulder To Overhead (135/95)

Post rounds and reps. Ex: 6+38 Rx.

And coming Saturday…

Partner WOD
AMRAP 20
4 Rounds
100m Run
10 Toes to Bar
10 KB Deadlift (70/53’s)
3 Rounds
200m Run
20 Toes to Bar
20 KB Deadlift (70/53’s)
2 Rounds
300m Run
30 Toes to Bar
30 KB Deadlift (70/53’s)
1 partner working at a time. All reps and distances team totals. Partition the reps anyway.

Post rounds and reps completed in AMRAP. 10m = 1 rep. Ex: 8+68 Rx.

Saturday Schedule

8:30a: Open Gym- Jeanette
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Jeannette

And coming Sunday…

A. Rep Rounds For Time [18min cap]
10-9-8-7-6-5-4-3-2-1
DB Box Step Ups (35’s/25’s to 24/20”)
Devil’s Press (35’s/25’s)

B. EMOM 12
Min 1: Single KB Farmer’s Carry (70/53)
Min 2: Straight Leg Plate Sit Ups (45/25)
Min 3: Rest

Post time for WOD. Ex: 15:10 Rx

Sunday Schedule

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

FRI 11.03.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

Every 5 minutes for 20 minutes
In 4 minutes complete the following
15 Burpees Over The Rower
25/20 Calorie Row
15 Burpees Over The Rower
AMRAP Wall Balls (20/14)
Rest 1 minute between rounds

Post total wall ball reps completed. If all the reps are not completed in a round also score reps missed.
Ex 1: 132 Rx.
Ex 2: 38 (-20) Rx.

And coming Saturday…

Partner WOD
4 Rounds [30min cap]
567m Run
15 Shoulder to Overhead (115/75)
20 Box Jumps (30/24″)
15 Hang Power Clean (115/75)

1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.

Post time for the WOD. Ex: 22:20 Rx

Saturday Schedule

8:30a: Open Gym- Jeanette
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Jeannette

And coming Sunday…

A. EMOM 15
Min 1: Handstand Hold (20 sec)
Min 2: Handstand Walk
Min 3: Rest

B. 4 Rounds [15min cap]
15 Russian Kettlebell Swings (70/53)
12 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 6 reps)
12 Toes to Bar
12 DB Bowtie Squats (50/35)

Post time for the WOD. Ex: 9:10 Rx.

Sunday Schedule

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

FRI 10.27.23 Read More »

Upcoming Events

Thursday, October 19th 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

Workout of the Day (WOD)

A. EMOM 15
Min 1: 3 Deficit Deadlift Singles (2/1.5″)
Min 2: 1 set Kipping or Butterfly Pull ups (Rx+ = C2B)
Min 3: Rest

B. 5 Rounds [15min cap]
8 Bar Over Burpees
12 Front Rack Lunges (95/65)
8 Bar Over Burpees
12/10 Hand Release Push Ups

Post weight for deadlift, total pull up reps, and time for the WOD.
Ex: 335#, 82 Rx+, 9:50 Rx.

And coming Saturday…

Partner WOD
4 Rounds [30min cap]
567m Run
15 Shoulder to Overhead (115/75)
20 Box Jumps (30/24″)
15 Hang Power Clean (115/75)

1 partner runs the whole distance each round. The reps are team totals. 1 partner working at a time. Partners may partition the reps anyway but may not partition the run.

Post time for the WOD. Ex: 22:20 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. EMOM 10
Min 1: 15 Calorie Row or 200m Run
Min 2: 15 GHD Sit Ups or Straight Leg Sit Ups

B. The Three Best Friends
3 Rounds [21min cap]
100m KB Farmers Carry (53/35’s)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges

Post time for the WOD. Ex: 15:20 Rx.

Sunday Schedule

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

FRI 10.20.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.

And coming Saturday…

Partner WOD
For Time: [25min cap]
50/40 Cal Bike
60 GHD Sit Ups
50 DB Box Step Over (50/35)(24/20)
60 Shoulder-To-Overhead (95/65) (Rx+ 135/95)
50/40 Cal Ski
60 GHD Sit Ups
50 DB Box Step Over (50/35)(24/20)
60 Shoulder-To-Overhead (95/65) (Rx+ 135/95)

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

Post time to complete WOD. Ex: 17:40 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. Bench Press 3×5
3 sets of 5 reps at 75% 1RM

B. 5 Rounds:
In a 2 minute window complete…
15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Burpees Over Erg
Max Calorie Row
-Rest 2 minutes between rounds

Post load for bench and total calories from row. Ex: 205#, 72 Rx

Sunday Schedule

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

FRI 10.13.23 Read More »

Upcoming Events

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

Workout of the Day (WOD)

A. 3 Sets
AMRAP 4
8 Ground to Overhead (95/65)
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 Rx.

And coming Saturday…

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

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 total. Both partners working at the same time on opposite movements of each couplet.

Post time for team to complete all 5 rounds. Ex: 18:34 @ 215# Rx.

Saturday Schedule

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

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- Michael
11a: All Levels CrossFit- Liza
12n: Yoga- Liza

FRI 10.06.23 Read More »

Upcoming Events

Saturday, September 30th 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

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)
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#

And coming Saturday…

CFM Rise Up Partner Competition!!
Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! Rise Up Event and Details!

Saturday Schedule

8:00a: Doors Open
8:30a: Welcome and WOD 1 Brief
8:45a: Event 1 “Limosa”
10:15a: Event 2 “Harpy’s Grip”
11:15a: Event 3 “Ostrich Legs”

And coming Sunday…

A. Monkey Grip Deadlift
4-4-4-4
Increase weight each set

B. 3 Rounds [15min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry (53/35’s)
250/200m Row

Post load for deadlift and time for the WOD. Ex: 335#, 10:10 Rx.

Sunday Schedule

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

FRI 09.29.23 CFM Rise Up: A Scaled Competition on Saturday! Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. Snatch + Overhead Squat
5 x 1+1

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

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

And coming Saturday…

Clean of the Crop
Teams of 3
For Time
100 Power Clean & Jerks (135/95)

Athlete 1
15/12 Calorie Row
10 Toes to Bar

Athlete 2
Wall Ball Bear Hug Hold (20/14) (must stand the whole time with wall ball hugged against chest)

Athlete 3
Work through C&J

Athletes rotate spots every time one finishes the Couplet. If wall ball is set down, all athletes must STOP and complete 5 burpees. Athlete 3 can only start C&J once 1 and 2 have started.

Post time for WOD. Ex: 17:11 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 [20min cap]
15 Hand Release Push Ups
20 Medball Over Bar (20/14)
15 Hand Release Push Ups
800m Run with Medball Ball

Post heaviest weight for mixed carry, and time to complete the WOD Ex; 70, 18:25 Rx

Sunday Schedule

9a: Weightlifting- Michael
11a: All Levels CrossFit- Liza
12n: Yoga- Michael

FRI 09.22.23 Read More »

Upcoming Events

Thursday, September 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!

Today’s schedule

Workout of the Day (WOD)

A. Push Press
4 sets of 3 reps every 5 minutes. (85% of 1 RM).

B. 4 Rounds (1 Minute Work:10 Seconds Rest)
Station 1: 15/12 Calorie Row
Station 2: 12 Burpee Box Jumps (24/20)
Station 3: 9 Clean & Jerks (135/95)

Post load for press and fewest reps completed in a minute at each station for the WOD.
Ex: 225#, 15, 8, 8 Rx

And coming Saturday…

Partner WOD [28 Minute Time Cap]
50-40-30-20-10
Thrusters (75/55) (Rx+ 95/65)
100-80-60-40-20
Double-unders**
400m Run (200m relay)

**Scale DU to DU+singles 50-40-30-20-10 reps, speed step 1:1, singles 1:1.

1 partner working at a time. Partners may partition the rounds and reps any way but will alternate on the run for 200m each partner each round.

Post times to complete. Ex: 23:30 Rx+

Saturday Schedule

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

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- Adam
12n: Yoga- Michael

FRI 09.15.23 Read More »

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

A. E2MOM 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.

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- Jeannette
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Kevin
11:45a: Yoga- Kevin

And coming Sunday…

A. Turkish Get Ups
3-3-3-3
(3 reps each arm, add weight each set)

B. 2 Rounds [15min cap]
30 Sumo Deadlift High Pull (53/35)
40 Push Ups
30/21 Cal Echo Bike

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

Sunday Schedule

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

FRI 09.08.23 Read More »

Upcoming Events

Monday, September 4th CFM Closed for Labor Day. Enjoy a day of rest or complete an At Home or Outdoor WOD!

Today’s schedule

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. Rep Rounds [10min cap]
3-6-9-12-15-18-21
Bar Facing Burpees
Deadlift (185/125) (Rx+ 225/155)

Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+

And coming Saturday…

Partner WOD
3 Rounds [8min cap]
21 Thrusters (95/65)
30 Kettlebell Swings (53/35)
Rest 2 minutes
3 Rounds [8min cap]
30 Toes to bar
21 Ground to Overhead (95/65)
Rest 2 minutes
3 Rounds [8min cap]
9 Burpee Over Wall (48″)
5 Rope Climbs*

All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.*Athletes must wear long socks to protect shins for climbing rope.

Post time for each WOD. If capped, add 1 sec for each rep not completed. Ex: 7:10, 6:42, 7:39 Rx