Andrew, Mike, and Scott #teamofthree #partnerwod #dreamteam
CFM Upcoming Events
Thursday, December 16thCFM 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
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
Saturday, December 11th Save the date! CFM Holiday Party 6-10 pm!
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- 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. 3 Sets: Max Strict Pull-ups – Rest 1:00 between sets.
B. Partner Long Jackie For Time: [20min cap] 1000/800m Row 25 Thrusters (75/55#) (Rx+ 95/65#) 25 Pull-ups (Rx+ Kipping C2B) 750/600m Row 20 Thrusters 20 Pull-ups 500/400m Row 15 Thrusters 15 Pull-ups – One partner rows while the other completes the thrusters and pull ups – All the reps and distances are individual totals
Post total number of pull ups and time for the WOD. Ex: 42, 17:30 Rx
And coming tomorrow…
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
Friday, December 3rd Pop-up Bring-A-Friend Day all classes! Invite someone to join you on Friday. Send us their full name, contact email and the time you will be attending to reserve their spot in advance.
Friday, Dec 3rd WOD and Wine Ladies Only Workout followed by Wine Tasting 6-8 pm!
Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!
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
6-8p: WOD & WINE LADIES ONLY- Brianna
Workout of the Day (WOD)
A. EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang
B. 6 Rounds For Time: [18min cap]
21/15 Calorie Row (Rx+ 28/21 Cal Bike)
21 Box Jumps (24/20″)
21 Sit-ups (Rx+ GHD Sit-ups)
– Alternate full rounds with a partner.
Score highest height for box jumps and shortest time for L-Hold Hang. Score time for the WOD.
Ex: 42″, :20, 15:10 Rx
And coming Saturday…
A. Build to a heavy complex
Hang Power Clean + 2-Rep Front Rack Lunge
B. 3 Rounds For Time: [15min cap]
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (175/125#)
Post load for complex and time for the WOD.
Ex: 235, 12:40 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. On a 6:00 Clock:
2:00 Max Double Unders
then…
4:00 Max Distance Handstand Walk
B. AMRAP 20:
5 Burpees to 6″ Target
1 Rope Climb (15-ft.)
30 Double Unders
– Alternate full rounds with a partner.
Score total double unders and total distance walked. Post rounds for the AMRAP.
Ex: 204, 185 ft, 15+3 Rx
Sunday Schedule
9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael
Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!
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!
CFM Thanksgiving Schedule
Wednesday: Regular morning, noon, evening only 3:30 pm Weightlifting, 4 pm open gym, 5 pm group class
Thursday: At Home Turkey Trot WOD! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday: Regular schedule
Sunday: Regular schedule
Monday: Regular schedule
Today’s schedule
10:00a: All Levels CrossFit- Mohammed
11:00a: Open Gym- Mohammed
Workout of the Day (WOD)
A. EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press
Thursday, November 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!
Friday, November 19th Casino Night 6-8 pm!
Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!
Saturday, December 11th Save the date! CFM Holiday Party!
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- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. Every 4:00 for 7 Sets:
200m Sprint
B. For Time: [8min cap]
100 Weighted Sit-ups (35/25#)
– Everytime you break perform :30 arch-up hold
C. Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Couch Stretch / Side
Post fastest and slowest 200m. Post time for Sit-ups. Ex: 0:42, 0:44, 6:50 Rx.
Thursday, November 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!
Friday, November 19th Casino Night 6-8 pm!
Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!
Saturday, December 11th Save the date! CFM Holiday Party!
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- Mohammed
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)
Partner Maxton
13 Rounds For Time: [40min cap]
8 Strict Pull-ups
26 Box Step-ups (24/20″)
21 Burpees
– Wear a vest if available
In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021. Soviak was an avid CrossFitter at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam, and this workout includes some of his favorite CrossFit movements. “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.” — Harold Aranda, a family friend.
Post rounds completed or time to finish. Ex: 10+40 Rx w/ Vest
And coming tomorrow…
A. Every 4:00 for 7 Sets:
200m Sprint
B. For Time: [8min cap]
100 Weighted Sit-ups (35/25#)
– Everytime you break perform :30 arch-up hold
C. Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Couch Stretch / Side
Post fastest and slowest 200m. Post time for Sit-ups. Ex: 0:42, 0:44, 6:50 Rx.
Thursday, November 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!
Friday, November 19th Casino Night Lights 6-8 pm!
Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!
Saturday, December 11th Save the date! CFM Holiday Party!
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- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
A. EMOM 18:
6 Sets for Load:
Min 1: 2 Push Jerks + 1 Split Jerk
Min 2: 15/12 Cal Row
Min 3: Rest
B. EMOM 6:
Min 1: 12 DB Bench Presses
Min 2: 12 DB Bent Over Rows
Post load for jerk complex and fewest calories on row. Ex: 235#, 15
And coming Saturday…
A. Partner WOD
AMRAP 18:
5 Front Squats (135/95#) (Rx+ 185/125#) | Partner Holds Dead Hang
10 Pull-ups (Rx+ C2B) | Partner Holds Front Rack
20 Double Unders | Partner Holds Deadlift
B. E4MOM 8:
Min 1: 12 DB Split Squats R
Min 2: 12 DB Split Squats L
Min 3: 12 Single-Arm Ring Row R
Min 4: 12 Single-Arm Ring Row L
Post rounds for the AMRAP. Ex: 15+18 Rx+
Saturday Schedule
8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Adam
10:30a: All Levels CrossFit- David
11:45a: Yoga- Monica Miller
And coming Sunday…
A. 4 Sets:
15 Weighted Hip Extensions
12 Weighted Box Step-ups
Thursday, November 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!
Saturday, November 20th CFM Weightlifting Meet.
Saturday, December 11th Save the date! CFM Holiday Party!
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- Mohammed
5:00p: All Levels CrossFit- Mohammed
CFM Halloween Party Friday! Mash Up Ideas for Costumes Approved!
CFM Halloween Party and Monster Match Ups!
5:00-6:00p Happy Hour During Class (Drink, Chat and Watch Friends WOD)
6:00-6:45p Monster Mash Ups (Mini Competitions)
6:10p Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16p Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30p Match Up 3: Fran Variant >^) Scott, Carmen, and Adam
7:00-10:00p Social & Games
10:15p Clean Up & Goodbye
Guests and Party Entrance Procedure
All attendees will need to have their vaccination card (present or on file in ZP) OR negative Covid test within 72 hours to enter the building on Friday evening. Members who have their vaccination status updated in ZP and who have attended class will not need to present their card. In addition all members and guests will be temperature checked at the door when entering. Thank you for your patience and understanding for these precautions for the Halloween Party.
Workout of the Day (WOD)
A. For Time: [20min cap]
4 Rope Climbs (15-ft.)*
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
40 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
*(Rx+ Legless Rope Climbs)
*NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.
B. Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB
At Home
A. For Time: [20min cap]
20 Renegade Row (R+L=1)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
15 Renegade Row
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
10 Renegade Row
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
5 Renegade Row
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
Score time for the WOD. Ex: 16:29 Rx
Kristen and Jennifer
And coming Saturday…
Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!! If you got that fast runner friend, come have them rabbit and show their talent!
A. For Time: [15min cap]
Run 1-mile
B. Team WOD
“Shredder Abs”
Halloween inspired!
Post time for the 1-mile run. Ex: 6:52 Rx
Saturday Schedule
10:30a: All Levels CrossFit- SPECIAL- Michael
11:45a: Yoga- Maya Nenova
And coming Sunday…
A. 5 Sets x 1 Rep
Weighted Strict Pull-up
Weighted Strict Ring Dip
Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class! 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, October 29th CFM Halloween Party!
Today’s schedule
6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
Workout of the Day (WOD)
LIFT MOVE WORK
Rx
On a 20:00 Clock
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
Intermediate
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees
Beginner
On a 20:00 Clock:
From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees
Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx
And coming Saturday…
A. In 12 minutes build to a heavy set
3 Muscle Snatch + 2 Power Snatch + 1 Overhead Squat
B. Partner Nasty Nancy
5 Rounds For Time: [24min cap]
500m Run
15 Overhead Squats (95/65#) (Rx+135/95#)
15 Bar Facing Burpees
Distance and reps are team totals. 1 partner working at a time. Partner may partition the rounds and reps any way.
At Home
A. In 12 minutes complete 5 sets of the complex
3 DB Muscle Snatch + 2 DB Power Snatch + 1 DB Overhead Squat
1 set of the complex is on the right arm and then the left arm
B. Partner DB Nasty Nancy
5 Rounds For Time: [24min cap]
500m Run
8/8 DB Mixed Rack Overhead Squats (50’s/35’s)
15 DB Facing Burpees
Post load for complex and time for the WOD. Ex: 140#, 22:10 Rx
Saturday Schedule
8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Carmen
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Monica Miller
And coming Sunday…
A. 3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm
10 Alternating KB Single-Leg Deadlifts
– Alternate after each movement with a partner
B. 10 Rounds:
In a 2 minute window complete…
15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Calorie Row
– Alternate full rounds with a partner
– Score total calories. Reset the rowers each round.
At Home
B. 10 Rounds:
In a 2 minute window complete…
15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Run For Distance
– Alternate full rounds with a partner
Post total Cals for the 10 rounds. Ex: 189 Rx.
Sunday Schedule
9:45a: Weightlifting- Mohammed
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista
