Partner WOD

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints

Post load for snatch and total thrusters and total shuttle sprints. Ex: 160#, 67, 92 Rx

And coming Saturday…

Partner WOD [26min Cap]
2 Rounds
40/30 Calorie Row
40 Pull Ups
40 Dumbbell Front Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Wall Balls (20/14)

Post time for the WOD. 22: 10 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Yoke Carry
6 x 40m (increase weight each round)

B. 4 Rounds [12min cap]
15 Box Jumps (24/20)
12 Deadlifts (155/105)
9 Toes to Bar

Post time for the WOD. Ex: 7:01 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 03.13.20 Read More »

Gen and Mark practicing their pull ups in Phase 2 of the CFM Pull Up Program.

Today’s schedule

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

And coming Saturday…

Partner WOD
AMRAP 30
100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups

Post total reps completed in AMRAP. Ex: 644 Rx.

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

A. 4 Rounds Not For Time
10/8 Calorie Row / 100m Run
15 GHD Sit Ups / Straight Leg Sit Ups
3 Power Box Jumps (increasing height each round)

B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53/35’s)
20 DB Bench Press (50/35’s)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″)

Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 03.06.20 Read More »

Sunday morning circle up. #cfmfam #avengers

Today’s schedule

Workout of the Day (WOD)

AMRAP 20
8 Right-Arm DB OH Walking Lunge Steps (50/35)
8 Dumbbell-facing burpee
8 Left-Arm DB OH Walking Lunge Steps (50/35)
8 C2B Pull Up

Post total rounds completed for the AMRAP. Ex: 12+20 Rx.

And coming Saturday…

Partner WOD [22min cap]
For Time
120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)

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

Post time for the WOD. Ex: 16:28 Rx.

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (50/35)
20/15 Push Ups

B. Banded Stretches

Post time for the WOD. Ex: 8:20 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.28.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. EMOM 18
MIn 1 – 6 Handstand Push Ups
Min 2 – 10 Single Leg KB Deadlift (5/5)
Min 3 – 30 sec Elbow Plank Hold

B. Partner WOD
2:10 minutes max cal row
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal ski
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal row
0:10 rest
2:10 minutes max shuttle sprints 20 ft
0:10 rest
2:10 minutes max cal bike
0:10 rest
2:10 minutes max shuttle sprints 20 ft

Post total cals and total shuttle sprints from WOD. Ex: 205, 248 Rx.

And coming tomorrow…

AMRAP 20
8 Right-Arm DB OH Walking Lunge Steps (50/35)
8 Dumbbell-facing burpee
8 Left-Arm DB OH Walking Lunge Steps (50/35)
8 C2B Pull Up

Post total rounds completed for the AMRAP. Ex: 12+20 Rx.

THUR 02.27.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- Ellen
12n: All Levels CrossFit- Ellen
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.

And coming Saturday…

Partner WOD
AMRAP 24
10 Dumbbell Snatch (50/35)
14/12 Cal Row
16 Toes to Bar

Post rounds + reps completed. Ex: 10+20 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Carlie
10a: All Levels CrossFit- Carlie
11a: All Levels CrossFit- Carlie
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Strict Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.21.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. 500m Row

B. Partner WOD:
10 minutes: Row for Cal
Partner overhead plate hold (35/45)
**Partners may switch positions as often as needed to keep plate overhead. Once partner is off rowing machine, plate may drop below overhead to exchange.

REST 3 minutes

2 minutes as many reps as possible:
Plate Front Squats (35/45)

REST 1 minute

2 minutes as many reps as possible:
Burpee Plate Steps
**One plate per team. Must come to full knee and hip extension on top of plate by stepping up (no hop on/off). Both partners may be working at the same time. No requirement for arms.

Post time for 500m Row and total cal, front squat reps, and burpees for WOD
Ex: 1:36, 145, 58, 48. Rx

And coming tomorrow…

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.

THUR 02.20.20 Bring-A-Friend Day!! Read More »

Today’s schedule

Workout of the Day (WOD)

A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 20 Plate Russian Twists (25/15)

B. 2 Rounds [12min cap]
14 Goblet Squats (53/35) (Rx+=70/53)
12 KB SDLHP
10 Kettlebell Swings
8 Right Arm KB Overhead Reverse Lunges
14 Goblet Squats
12 KB SDLHP
10 Kettlebell Swings
8 Left Arm KB Overhead Reverse Lunges

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

And coming Saturday…

“Black Panther”
With a partner complete as many rounds as possible in 20 minutes of:
40m Partner Prowler Push (m = 90/135/180, w = 45/90/135)
16 Pullups**
10 Synchronized Burpee Box Jumps (m = 16/20/24, w = 12/16/20”)
24 Power Clean (m = 75/115/155, w = 55/85/105)

1 partner working at a time on the pullups and power cleans. Partners work in tandem on the box jumps and prowler push.

**Scaling For Pullups
L1 = Pullups
L2 = C2B Pullups
L3 = Bar Muscle Ups

Post rounds and reps completed by the team. 40m = 1 rep. Ex: 4+12 L3.

Saturday Schedule

8a: Open Gym- Mohammed
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Fat Gripz Deadlift
4 x 4
Increase weight each set

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

Post weight for Deadlift and time for the WOD. Ex: 265#, 10:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.14.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- Patrick
12p: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps

B. Partner WOD
For Time [22min cap]
2000/1600m Row
60 Wall Balls (20/14)
40 Synchronized Burpees
60 Wall Balls (20/14)
100 Tandem Sit Ups

Post weight for pull ups and time for the WOD. Ex: 53#, 18:20 Rx.

And coming tomorrow…

A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 20 Plate Russian Twists (25/15)

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

THUR 02.13.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Push Press
5-5-5-5
Work to a Heavy 5 rep for the day

B. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar

Post load for press and time for the WOD. Ex: 195#, 12:49 Rx.

And coming Saturday…

Partner WOD. Teams of 2:
AMRAP 20
20 Thrusters (m = 65/95/115, w = 45/65/75)
20 Box Jumps (m = 20/24/30”, w = 12/20/24”)
20 Kettlebell Swings (m = 35/53/70, w = 26/35/53)
20 Bar Over Burpees

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

Score rounds and reps for the WOD. Ex: 5 + 12 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. 4 Rounds Not For Time
300/250m Row
16 Single Arm DB Floor Press from Glute Bridge (50/35) (switch hands after 8 reps)
16 Single Arm DB Lunges (switch hands after 8 reps)
Rest 2 minutes between rounds

Score average row split. Ex: 0:52.7

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.07.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Ellen
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Michael
12n: All Levels CrossFit- Michael
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6

B. AMRAP 8
2 Rope Climbs*
14 Pistols
11 DB Clean and Jerk (50/35’s)

*All athletes must wear long socks or pants to protect shins for rope climbs.

Post rounds and reps for the AMRAP. Ex: 4+2 Rx.

And coming Saturday…

Infinity War
Teams of 3
AMRAP 5
33 Hang Power Cleans (165/115)
600m Run
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (155/105)
60/42 Cal Row
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (135/95)
60/42 Calorie Bike
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (115/85)
600/500m Ski
42 Box Jump Overs
-2min rest-
AMRAP 5
33 Hang Power Cleans (95/65)
210 Double Unders
42 Box Jump Overs

1 teammate working at a time. Teams my partition the reps any way.

Post total reps from all AMRAPs. Total reps per round = 78 (cardio elements are 3 “reps”)
Ex: 305 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday…

A. EMOM 12
Min 1 – 100m KB Front Rack Carry (53/35’s)
Min 2 – 80 Double Unders
Min 3 – 10 Bench Press (135/95)

B. 3 Rounds [15min cap]
7/7 Single Arm DB Overhead Squats (35/20)
22 KB Deadlifts (53/35’s)
180m Shuttle Sprints (18 x 10m)

Record time to complete WOD Ex. 210, 45, 9:49 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Cancelled for the Superbowl. Enjoy the game!

FRI 01.31.20 Read More »