Partner WOD

Workout of the Day (WOD)

A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Muscle Ups)

B. Cluster (Squat Clean Thruster)
5 sets of 2 reps
Complete 1 set every 2 minutes
Start at 50% max C&J and build to 70-80%

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

Thursday, July 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!

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Javi
7:00a: All Levels CrossFit- Javi
8:00a: Open Gym- Javi
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
2 Rounds For Time [24min cap]
200m Sandbag Carry (45/25)
20 Box Jumps (30/24″)
100m Farmer’s Carry (90’s/70’s)
200m Sandbag Carry (45/25)
20 Box Jumps (30/24″)
30/24 Cal Bike

All the reps and distances are team totals. Both partners must go together on the carries with one partner carrying the bag or farmer carry weights. Switch as often as you like. One partner working at a time on box jumps and bike. Partners must complete a minimum of 3 box jumps before switching.

Post the time to complete the WOD. Ex: 16:33 Rx

Saturday Schedule

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

And coming Sunday…

A. Bench Press
5-5-5-5-5

B. EMOM 16
Min 1: 10 DB Deadlift (50’s/35’s)
Min 2: 10 DB Front Squat (50’s/35’s)
Min 3: 12/9 Calorie Row
Min 4: Rest

Post weight for heaviest weight for bench press and lowest reps completed for the EMOM
Ex. 235#, 10-10-12 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Hailey
12:15p: Yoga- Liza

FRI 06.27.25 Read More »

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

Upcoming Events

Saturday, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another 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- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey

And coming Saturday…

OUT Athletics WOD

Opener: Thank You Next

“Weekend Adventure”
Partner WOD
AMRAP 20
30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees

Finisher: Abz For Days
Bicycles
Flutter Kicks
Toe Touches

*Rx+ (50’s/35’s), (30/24”)

All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.

Score rounds and reps from AMRAP. Ex: 3+49 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. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (50/35)
30 Wall balls (20/14) to 10/9ft
20 Inverted Burpees
30 Wall balls (20/14) to 10/9ft
40 DB Snatch (50/35)
50 Sit Ups
600m Run

Post time for the WOD. Ex: 15:45 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 06.20.25 Read More »

Workout of the Day (WOD)

Community Cup Workout 3
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

Score the max load for front squat and hang power clean. Ex: 355#, 285#

Upcoming Events

Wednesday, June 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

And coming Saturday…

Thunderbolts*
Teams of 2
4 Rounds [32 min cap]
10 Power Clean (155/105) (Rx+ 185/125)
20 Synchro Burpees Over the Bar
30 Toes To Bar

After each round teams will work together to complete each of the following:
Round 1: 50m Backward Sled Drag (180/135)
Round 2: 100m Sandbag Bearhug Carry (150/100)
Round 3: 50m Tire Flips (180)
Round 4: 100m Farmer’s Carry (90’s/70’s)

One partner working at a time on the barbell and toes to bar movements. Reps may be partitioned any way. After completion of each round of the power clean, burpees, and toes to bar, the team will complete a drag, flip, or carry together and then advance to the next round.

Post time to complete WOD. Ex: 23:46 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. Partner WOD
3 Rounds [18min cap]
200m DB Farmer Carry (50’s/35’s)
25 Sledge Strikes (16/10)
30/24 Push-ups

1 partner working at a time. All the reps and distances are a team total. Both partners must go 200m together on the carry with 1 person carrying both dumbbells. Switch off carrying the dumbbells as often as you like.

Post time for WOD. Ex: 13:45 Rx

B. EMOM 12
Min 1: 6 Floor Seated Arnold Press (alternating R+L=1)
Min 2: 8 DB Bent Over Row (alternating R+L=1)
Min 3: 10 Straight Leg Sit Ups
Min 4: 12 Hollow Knee Tucks

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 06.13.25 Read More »

Workout of the Day (WOD)

A. Power Clean
In 20 minutes work up to a heavy single power clean
Start at 65% and increase weight across 5-8 singles
Work to a new 1RM or finish with 3 heavy singles at 85-90%

B. EMOM 12
Min 1: Strict Handstand Push Ups
Min 2: 1 set of Kettlebell Deadlift (70’s/53’s)
Min 3: 1 set of DB Squats (50’s/35’s)

Post load for power clean and total reps from each movement in the EMOM. Complete as many sets within the minute for strict hspu as desired. Complete only 1 set for deadlift and squats.
Ex: 275#, 30, 48, 42 Rx

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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Liza

And coming Saturday…

Partner WOD
3 Rounds For Time [30min cap]
4x10yd Sled Push (180/135)
25/20 Cal Echo Bike
15 Bar Muscle Ups
4x10yd Arm-over-arm Sled pull (100/75)
25/20 Cal Row
15 Burpee Pull-ups

1 partner working at a time. All the reps and distances are team total. Partition the reps any way.

Post time to complete WOD. Ex: 23:30 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. Tire Flips
3 x 10 (touch and go)
Rest 2-3 minutes between sets
Score time to complete each set

B. 2 Rounds
Min 1: 100m Farmer Carry (53’s/35’s)
Min 2: AMRAP Power Clean (155/105) (Rx+185/135)
Min 3: Rest
Min 4: 300m Hill Run (around the building)
Min 5: AMRAP Burpees Over Bar
Min 6: Rest
Min 7: 20 Sledge Strikes (16/10)
Min 8: AMRAP Cal Bike
Min 9: Rest

Score total reps from AMRAPs. Ex: 81 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 06.06.25 Read More »

Workout of the Day (WOD)

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Strict Handstand Push Ups

B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.

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- Sofia
5:00p: All Levels CrossFit- Sofia
6:00p: All Levels CrossFit- Sofia

And coming Saturday…

Partner WOD
For Time: [30min cap]
60 Synchronized AbMat Sit-Ups
100/80 Cal Row
60 Toes-to-Bars
100/80 Cal Row
60 Synchronized Alt Medball Sit-Ups (20/14)
100/80 Cal Row

All reps are team totals. 1 partner working at a time on the row and toes-to-bar. Partners may switch who is working as often as they would like. Both partners synchronized on sit-up movements.

Post the time to complete the WOD. Ex: 21:10 Rx

Saturday Schedule

8:30a: Open Gym- Stasia
9:30a: All Levels CrossFit- Stasia
10:30a: All Levels CrossFit- Cameron
11:45a: Yoga- Cameron

And coming Sunday…

3 Rounds
AMRAP 5
BUY-IN: 200-m KB farmer’s carry (53/35)
Then as many rounds and reps as possible of:
5 push-ups*
10 box jump overs (24/20)
5 push-ups*
10 KB goblet squats (53/35)

-Rest 2:00 between 5 minute rounds.
-Use a single KB for farmer’s carry and squats.
-Start each round with the carry.
-Continue AMRAP where you left off.

*Rx+ plate deficit push up 3/2”

Post total rounds completed. 9+5 Rx

Sunday Schedule

9a: Weightlifting- Cameron
11a: All Levels CrossFit- Liza
12:15p: Yoga- Liza

FRI 05.30.25 Read More »

Workout of the Day (WOD)

A. E3M 12
Clean Complex (increase weight each round)
Power Clean + Front Squat + Hang Squat Clean
10 Banded Tricep Pressdown

B. For Time [16min cap]
21 Kettlebell Swings (53/35)
45 Deadlift (135/95)
9 Wall Walks
21 Kettlebell Swings (53/35)
30 Front Squats (135/95)
6 Wall Walks
21 Kettlebell Swings (53/35)
15 Power Clean (135/95)
3 Wall Walks

Post load for clean complex and time for the WOD. Ex: 265#, 12:12 Rx.

Upcoming Events

Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Monday, May 26th CFM Closed for Memorial 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…

A. Partner WOD
AMRAP 15
10 Tire Flips
100-ft Bear Crawl
16/12 Cal Bike
100m Farmer’s carry (53’s/35’s)
20/16 Cal Row

B. Shoulder Pre-hab
CrossOver Iron Scap
100-ft DB Waiter’s Carry Between Each CrossOver Movement. Switch arms at 50-ft

Post rounds for the WOD. Every 5-ft or 5-m = 1 rep. Ex: 3+39 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…

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

Sunday Schedule

8:30a: All Levels CrossFit- Murph at CFM
10:15a: Yoga- Michael

FRI 05.23.25 Murph on Sunday! Read More »

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
30 Wallballs (20/14 at 10/9ft)
20 Pull Ups (Rx+ C2B)
10 Front Squats (155/105)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

Upcoming Events

Thursday, May 15th 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

And coming Saturday…

“Kessel Row”
15 Minute AMRAP Partner WOD
Max distance meters row

Every 3 minutes (at 3,6,9,12) athlete must stop rowing and team completes:
3 deadlifts (315/215)
30 synchronized double-unders
3 deadlifts (315/215)

1 partner working at a time on the row. Deadlift reps are team totals.

Score = Total meters rowed. Ex: 3103 meters

“It’s not about the speed, it’s the distance!”

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. Hill Sprint
6 x 50m Hill Sprint
rest 2 minutes between efforts [rest begins at the end of the sprint: top of the hill]

B. 3 Rounds [18min cap]
50m KB Farmer’s Carry (53’s/35’s)
20 Alt DB Snatch (50/35)
40m Backward Sled Pull (135/90) (4 x 10m)
8 Tire Flips
16 Sledge Strikes (10/8)

Post a time from fastest hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 05.16.25 Read More »

CFM 13th Anniversary Party Saturday at 5 pm!

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
30 Wallballs (20/14 at 10/9ft)
20 Pull Ups (Rx+ C2B)
10 Front Squats (155/105)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

Upcoming Events

Saturday, May 10th CFM 13th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Today’s schedule

And coming Saturday…

Obi Ani
Partner WOD
Rep Rounds For Time [30min cap]
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Box Jump Overs (20/24), partner Dead Hang Hold
Deadlift (155/225), partner Handstand Hold
2 Rope Climbs** Each Round, partner Deadlift Hold

All reps are team totals.
1 partner working at a time while other in hold.
Partition the rounds and reps any way.

**All athletes must wear long socks or shin guard to protect their shins for climbing the rope.

Post the time for the WOD. Ex: 23:40 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
5:00p: CFM 13th Anniversary Party!

And coming Sunday…

For Time: (on a running clock) [28min cap]
4 Rounds*
8 Clean and Jerk (95/65) (Rx+ 115/85)
15 Sit Ups (Rx+ Medball Sit Ups 20/14)
200m Run
Rest 4 minutes
4 Rounds
8 Overhead Squat (95/65) (Rx+ 115/85)
15 Sit Ups (Rx+ GHD Sit Ups)
200m Run

*[12min cap on 1st 4 rounds]

Score total time for the WOD including rest. Ex: 21:10 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 05.09.25 CFM 13th Anniversary Party Saturday! Read More »

Workout of the Day (WOD)

“Midtown Catch”`
A. For Time [12min cap]
15 Burpees Over Bar
40/30 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

B. In 8 minutes after part A:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Javi
1:00p: Open Gym- Javi
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Guardians of the Galaxy WOD
Team of 4
3 Rounds [30min cap]
40/32 Cal Bike + 40/32 Cal Row
30 Vault over Wall (48”)
200m Worm Carry 200lb
40 3-person Synchro Wall Balls (20/14 at 10/9ft)

All reps are team totals. 1 partner biking and 1 partner rowing at the same time. 1 teammate working at a time over the wall. All teammates carrying the worm.

Post time for the WOD. Ex: 24:40 Rx

Saturday Schedule

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

And coming Sunday…

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (135/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

Post weight for bench and time for WOD. Ex: 255#, 13:28 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Hailey
12:15p: Yoga- Liza

FRI 05.02.25 Read More »

Workout of the Day (WOD)

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Cancelled
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…

Sprintrox Partner WOD
8 Rounds: [45min cap]
400m Run Relay
Each round complete 1 station:
Station 1: 1500m Bike
Station 2: 50m Sled Push (270/180)
Station 3: 12 Sandbag Clean (150/100)
Station 4: 20 Lateral Burpee Box Jump Over (24/20″)
Station 5: 500m Row
Station 6: 100m KB Farmer’s Carry (70’s/53’s)
Station 7: 50m Dumbbell Lunge (50/35)
Station 8: 50 Wall Balls (20/14 at 10/9′)

All the distances and reps are team totals. 1 partner working at a time. Partners may partition the distances and reps anyway. For the sled push, farmer carry, and dumbbell lunge both partners must traverse the same distance with 1 partner working while the other is walking. Partners must tag to exchange who is working.

Post the time to complete the WOD. Ex: 30:40 Rx