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
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 5 Rounds [30min cap] 30 Toes to Bar 400m Run Relay (200m each) 21-18-15-12-9 Squat Clean*
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
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 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
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
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
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
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
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
Monday, Sept 1st Labor Day! Gym will be closed for the holiday. Resume regular schedule on Tuesday.
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
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 [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
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
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
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
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
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
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.
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
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!!
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- 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.
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. Split Stance KB Deadlift 4 x 8/8 add weight each set
B. 4 Rounds [22 min cap] 500m/400m Row or 1200/1000m Bike 30 Sec Elbow Plank Hold 30 Sec R Side Elbow Plank Hold 30 Sec L Side Elbow Plank Hold
Post time for the WOD. Ex: 18:20 Rx Row
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
For Time [18min cap] 400m Run 20 Overhead Squats (120/85) 800m Run 20 Overhead Squats (120/85) 400m Run
Post time for the WOD. 14:20 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- 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…
Fantastic Four Teams of 4 4 Rounds [40min cap] 40/32 Cal Bike 275m Farmer’s Carry (2 sets of 50’s/35’s) Round 1: 40 Burpees Round 2: 40 2-Person Synchro 1-Arm Devil’s Press (50/35) Round 3: 40 3-Person Synchro Burpees + Devil’s Press (1 set of 50’s/35’s) Round 4: 40 4-Person Synchro Burpees + DB Burpee Deadlift (2 sets of 50’s/35’s)
All the reps are team totals. 1 partner working at a time on the bike and burpees. All team members will walk together for the farmer’s carry with 2 sets of dumbbells split anyway among the team. For the 3-person synchro burpees 1 person will perform a devil’s press each rep. For the 4-person synchro burpees 2 partners will perform DB burpee deadlift. Partners may switch who is working and who is using the dumbbells anytime.
Post the time for the WOD. Ex: 32:40 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…
EMOM 32 (50 sec work: 10 sec rest) Min 1: Seated DB Arnold Press (50’s/35’s) Min 2: Single Arm KB Row (R+L=1) (53/35) Min 3: 150m Run Min 4: Cal Bike Min 5: Hand Release Push-Ups Min 6: Strict Chin Ups Min 7: 150m Run Min 8: Cal Row
Score fewest reps of each movement of the press, KB row, Bike, push-up, chin-up, and row. Ex: 8,7,12,10,6,15 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
