WOD

Workout of the Day (WOD)

2 Rounds [20min cap]
50 AbMat Sit Ups
40 Wall Balls (20/14)
30 Toes To Bar
20 Dumbbell Squats (50’s/35’s)

Post time for the WOD. Ex: 15:20 Rx

Upcoming Events

Thursday, October 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- 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…

On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean

Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.

THUR 10.09.25 Read More »

Workout of the Day (WOD)

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

Record time to complete slowest round Ex: 2:32 Rx

Upcoming Events

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- 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…

2 Rounds [20min cap]
50 AbMat Sit Ups
40 Wall Balls (20/14)
30 Toes To Bar
20 Dumbbell Squats (50’s/35’s)

Post time for the WOD. Ex: 15:20 Rx

WED 10.08.25 Read More »

Workout of the Day (WOD)

A. Squat Waves E3MOM 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS

B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold

Post load for back squat and heavy front squat Ex: 305, 300

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

And coming tomorrow…

A. Strict Muscle Ups
In 10 minutes work on strict muscle up transitions

B. E4MOM for 16min
200m Run
50 Double Unders
5 Ring Muscle Ups

Record time to complete slowest round Ex: 2:32 Rx

TUES 10.07.25 Read More »

Workout of the Day (WOD)

“Miami Rain”
Rx
AMRAP 16
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Intermediate
AMRAP 16
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Pull Ups
20 Devil’s Press (35/20’s)
20 Chest to Bar Pull Ups

Scaled
AMRAP 16
40 Alt DB Snatches (25/15)
40 Jumping Pull Ups
30 DB Burpees (25/15’s)
30 Ring Rows
20 Devil’s Press (25/15’s)
20 Pull Ups

Post reps completed for AMRAP. Ex: 243 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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Squat Waves E3MOM 18
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 75% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 80% FS
Back Squat 1 x 5 @ 75% BS
Front Squat 1 x 1 @ 85% FS

B. EMOM 12 (30 sec on: 30 sec rest)
Min 1: Dead Hang L-sit Hold
Min 2: Reverse Plank Hold
Min 3: Candlestick Hold

Post load for back squat and heavy front squat Ex: 305, 300

MON 10.06.25 Read More »

Workout of the Day (WOD)

A. 3 Sets
AMRAP 4
8 Ground to Overhead (40% 1RM C&J or less)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.

B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings

Post rounds and reps for the AMRAPs. Ex: 10+10 @ 95# Rx

Upcoming Events

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

And coming Saturday…

Partner WOD
“U-haul”
5 Rounds [25min cap]:
200 Meter Run (each) + 14 Deadlift (50% 1RM or less)
40 Wallballs (20/14 to 10/9ft) + 90 Double-Unders

At 3,2,1 go… partner 1 starts on 200m run and partner 2 starts on deadlift. When 1 partner finishes the run, they tag and partner 2 goes on the 200m. Once the 1st couplet is completed by both partners then advance to the Double Unders/Wallball couplet with 1 partner working at each station and then switching.

Each partner completes a 200m run. Double-Unders, Deadlift and Wallballs are team totals. Both partners work at the same time on opposite movements of each couplet.

Post time for the team to complete all 5 rounds. Ex: 18:34 @ 215# 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. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (35/20) (Rx+ = 50/35)
20/15 Push Ups

B. Banded Hip/Shoulder Stretches
Banded Lat
Banded Pec
Banded Samson
Banded Pigeon

Post time to complete the WOD. Ex: 9:48 Rx.

Sunday Schedule

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

FRI 10.03.25 Read More »

Workout of the Day (WOD)

A. Handstands
In 10 minutes practice handstand hold progressions.

B. EMOM 24
Min 1: Cal Bike
Min 2: Med Ball Sit-ups (20/14)
Min 3: Burpees
Min 4: Cal Bike
Min 5: GHD Sit-ups
Min 6: Russian Kettlebell Swings (70/53)

Score the fewest reps for each minute.
Ex: 12, 15, 15, 12, 15, 20 Rx.

Upcoming Events

Today’s schedule

And coming tomorrow…

A. 3 Sets
AMRAP 4
8 Ground to Overhead (40% 1RM C&J or less)
10 Bar Facing Burpees
Rest 4 minutes between each AMRAP. Continue where you left off.

B. EMOM 10
Min 1: 10-15 Hollow to Superman
Min 2: 10-15 Kipping Swings

Post rounds and reps for the AMRAPs. Ex: 10+10 at 95#

THUR 10.02.25 Read More »

Workout of the Day (WOD)

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

A. Handstands
In 10 minutes practice handstand hold progressions.

B. EMOM 24
Min 1: Cal Bike
Min 2: Med Ball Sit-ups (20/14)
Min 3: Burpees
Min 4: Cal Bike
Min 5: GHD Sit-ups
Min 6: Russian Kettlebell Swings (70/53)

Score the fewest reps for each minute.
Ex: 12, 15, 15, 12, 15, 20 Rx.

WED 10.01.25 Read More »

Workout of the Day (WOD)

A. 15-12-9-6-3 [10min cap]
Lateral Burpees Over the Bar
Thrusters (35% or less of 1 RM)

B. EMOM 12
Min 1: Hollow Rocks
Min 2: Strict Pull Ups (Rx+ = Strict C2B)
MIn 3: Rest

Post time for the WOD and weight and fewest reps in the EMOM.
Ex: 7:20 75#, 20,8 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

A. Front Squat
5 x 3 @ 75%
Rest 3 minutes between sets

B. EMOM 15
Min 1: 16/12 Calorie Row
Min 2: 20 Alt Dumbbell Snatches (50/35)
Min 3: 30 sec Dead Hang Hold

Post load for squat and fewest reps completed for the EMOM.
Ex: 255#, 16,20,30 Rx

TUES 09.30.25 Read More »

Workout of the Day (WOD)

A. Handstand Pushups
EMOM 10 (30 sec work: 30 sec rest)
Min 1: Handstand Pushups (Rx+ = Strict)
Min 2: Elbow Plank Hold

B. 5 Rounds [10min cap]
30 Double Unders
8 Power Cleans (50% 1RM)

Post total push up reps and time for the WOD..
Ex: 32 Rx+, 6:49 @ 125#.

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