WOD

Workout of the Day (WOD)

A. Weighted Pull Ups
2-2-2-2-2

B. For Time [10min cap]
Accumulate 2 minutes in L-sit Hold

C. 2 Rounds [15min cap]
15 DB Burpee Deadlift (50’s/35’s)
60 Double Unders
9 Devil’s Press (50’s/35’s)
60 Double Unders

Post load for pull ups and time for each WOD. Ex: 85#, 8:10, 9:54 Rx.

Upcoming Events

Thursday, November 20th 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, December 13th Save the date! CFM Holiday Party 6-9 pm!

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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow… Bring-A-Friend Day!

A. Bench Press
3-3-3-3
In 12 minutes work up to a heavy set of 3
80-90% 1RM
Complete 1 set every 3 minutes

Partner WOD
B. 4 Rounds [20min cap]
20/16 Cal Bike
20 Bench Press (135/85) (Rx+ 165/105)
20 Medball Lunges (20/14) (Rx+ KB 53/35)
20 Medball Sit-ups (20/14)

All the reps are team totals. 1 partner working at a time.

Post load for bench and time for the WOD. Ex: 215#, 18:10 Rx.

Workout of the Day (WOD)

A. Squat Waves E3M 18
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 88% FS
Back Squat 1 x 2 @ 85% BS
Front Squat 1 x 1 @ 93% FS

B. EMOM 12
Min 1: 12 Deficit Push Ups
Min 2: 8 Candlestick to Straddle
Min 3: 20/20 sec Side Plank Hold

Post load for back squat and heavy front squat. Ex: 335, 325#

Upcoming Events

Thursday, November 20th 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, December 13th Save the date! CFM Holiday Party 6-9 pm!

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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

A. Weighted Pull Ups
2-2-2-2-2

B. For Time [10min cap]
Accumulate 2 minutes in L-sit Hold

C. 2 Rounds [15min cap]
15 DB Burpee Deadlift (50’s/35’s)
60 Double Unders
9 Devil’s Press (50’s/35’s)
60 Double Unders

Post load for pull ups and time for each WOD. Ex: 85#, 8:10, 9:54 Rx.

Workout of the Day (WOD)

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. AMRAP 20
Increasing Rep Rounds of:
4-8-12-16-20-24-28-32-…
Burpee Over DB
DB Hang Clean-to-Overhead (50/35)
50 Double Unders each round

Post total reps of pull-ups and rounds and reps for the AMRAP. Ex: 31, 6+33 Rx.

Upcoming Events

Thursday, November 20th 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, December 13th Save the date! CFM Holiday Party 6-9 pm!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. 10 Rounds [15min cap]
7 Power Clean (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)

B. EMOM 8
Min 1: L-Sit Hold
Min 2: Handstand Hold
Min 3: Pigeon R
Min 4: Pigeon L
Min 5: L-Sit Hold
Min 6: Handstand Hold
Min 7: Straddle Stretch
Min 8: Butterfly Stretch

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

Workout of the Day (WOD)

A. Pause Front Squat
5 x 2 @ 76-78-80-82-84%
*pause 3 seconds each rep
*compete 1 set every 3:30

B. AMRAP 12
10 DB Box Step Overs (50’s/35’s)
15 Snatches (75/55)
20 Wallballs (20/14 at 10/9ft)

Post load for squats and rounds for AMRAP. Ex: 275#, 5+22 Rx.

Upcoming Events

Thursday, November 20th 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, December 13th Save the date! CFM Holiday Party 6-9 pm!

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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets

B. AMRAP 20
Increasing Rep Rounds of:
4-8-12-16-20-24-28-32-…
Burpee Over DB
DB Hang Clean-to-Overhead (50/35)
50 Double Unders each round

Post total reps of pull-ups and rounds and reps for the AMRAP. Ex: 31, 6+33 Rx.

Workout of the Day (WOD)

A. Weighted Pull Ups
4 sets of 3

B. 2 Rounds [24min Cap]
30/24 Cal Row
20 Burpee Pull-Ups
30/24 Cal Row
20 Burpee Box Jump Overs (24/20”)

Post load for pull-ups and time for the WOD. Ex: 53#, 16:10 Rx

Upcoming Events

Thursday, November 20th 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, December 13th Save the date! CFM Holiday Party 6-9 pm!

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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

A. Pause Front Squat
5 x 2 @ 76-78-80-82-84%
*pause 3 seconds each rep
*compete 1 set every 3:30

B. AMRAP 12
10 DB Box Step Overs (50’s/35’s)
15 Snatches (75/55)
20 Wallballs (20/14 at 10/9ft)

Post load for squats and rounds for AMRAP. Ex: 275#, 5+22 Rx.

Workout of the Day (WOD)

A. AMRAP 25
25/20 Cal Row
15 Toes to Bar
10 Front Squats (40%)
Rest 1 minute between rounds

B. EMOM 10
Min 1/2 – Lizard
Min 3/6 – Handstand Hold
Min 4/5 – Pigeon
Min 7/10 – V-sit Hold
Min 8/9 – Scorpion

Post load for squat and total rounds for the AMRAP.
Ex: 135#, 7+42 Rx.

Upcoming Events

Saturday, November 8th Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time. Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Thursday, November 20th 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- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. E2M For 10 Minutes
7 Deadlifts
5 Hang Power Cleans
3 Push Jerks
@ 70-80% 1 RM Clean & Jerk

B. EMOM 16
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: WY Negative
Min 4: Pec Shoulder Stretch

Post load for the EMOM. Ex: 195#