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
*Athletes must wear long socks or shin protection to climb ropes.
Post time for the WOD Ex: 10:35 Rx
Upcoming Events
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- 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…
Teams of 3 4 Rounds [28min cap] 150m Sled Push (270/180) 30 Synchronized Bar Facing Burpees 21 Thrusters (155/105)
One person working at a time on sled push and thrusters. 2 athletes synchronized for each burpee rep. All reps are team totals. Partners may partition the reps anyway and switch out the working partner at any time.
Post time to complete WOD. Ex: 22:50 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. TABATA Time! A full TABATA for each movement (8 rounds of 20 seconds of work; 10 seconds of rest) Farmer Hold Lunges (53’s/35’s) -2 min rest- Russian Twist (25/15 plate) (R+L=1) -2 min rest- Kettlebell Deadlifts (53’s/35’s) -2 min rest- V-Ups [22min total time]
B. Banded Hip Stretches
Post the fewest reps completed for each movement in the Tabata. Ex: 10, 9, 12, 9 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Snatch Complex E3MOM [12min] Power Snatch + Overhead Squat + Snatch 4 x 2+2+1 Increasing weight each set Start at 50% 1RM snatch and build to 75-80% Complete the complex unbroken
B. 4 Rounds [10min cap] 5 Hang Power Snatches (120/85)(Rx+ 155/105) 7 Overhead Squats 9 Deadlifts
Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.
Upcoming Events
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- 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: [30min cap] 25 Clean & Jerks (135/95)* 50/40 Cal Row 75 Wall Balls (20/14 at 10/9ft) 100/80 Cal Row 75 Burpees Over Bar 50/40 Cal Row 25 Clean & Jerks (135/95)*
*(Rx+ 155/105)
All the reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 burpees before switching.
Post time for the WOD. Ex: 21:22 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 1-1-1-1-1
B. AMRAP 5 20 Box Jumps (24/20) 20 Push Ups -2 min rest- AMRAP 5 15 KB Sumo Deadlift High Pull (70/53) 15 Toes to Bar -2 min rest- AMRAP 5 10 Power Clean (135/95) 10 Burpees
Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
At Home AMRAP 20 Run for distance Every 2 minutes including the start of the workout 8 Reverse Lunges 8 Push Ups
Post the distance completed. Ex: 2450m Rx
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!!
And coming Saturday…
Captain America Partner WOD 20 Minute AMRAP 4 Jab-jab-cross-elbow-elbow-knee-knee 6 Archer Pull Ups (3 per side alt) 8 Overhead Walking Lunges with plate (45/35) 200m run 20m Sled push (180/135)
Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.
Post total rounds and reps completed. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/round). Ex: 9+8 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/DB Row Bench Press 3-3-3-3-3 Single Arm DB Row 5 x 8/8 *Superset Bench and DB row
B. AMRAP 16 10 Push Ups 15 Air Squats 20 KBS (53/35) 100m 2-DB Farmer Carry (50’s/35’s) Every 4 min including 0
*Begin the WOD with the Farmers Carry with a DB in each hand. Every 4 min, athletes will stop where they are to grab the DBs and complete another 100m carry (mins 0,4,8,&12)
Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
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
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
