WOD

Upcoming Events

Thursday, June 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

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

Workout of the Day (WOD)

A. 3 Rounds [15min cap]
9 Strict Handstand Push Ups
12 DB Deadlift (50’s/35’s)
15 DB Squat (50’s/35’s)

B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)

Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#

And coming Saturday…

Partner WOD
2 Rounds [32min cap]
8x10m Sled Push (180/135)
40/32 Cal Echo Bike
60 Dumbbell Snatch (50/35)
8x10m Mini Sled Push (100/75)
40/32 Cal Row
30 Burpee Pull-ups

1 partner working at a time. All the reps and distances are team total. Both partners must travel with the sled with 1 pushing at a time. Must complete a minimum of 3 burpee pull-ups before switching.

Post time to complete WOD. Ex: 25:30 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. Tire Flips
3 x 10 (touch and go)
Rest 2-3 minutes between sets
Score time to complete each set

B. 3 Rounds [20min cap]
100m Farmer Carry (53/35’s)
15 Sledge Strikes (16/10)
20 Mountain Climbers (L+R=1)
300m Hill Run (around the building)
-2min Rest Between Rounds-

Post time for the WOD. Ex: 18:20 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

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- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval

B. 4 Rounds For Quality
10 Rower Pike Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)

Post cumulative time for row intervals (not including rest) and fewest reps of unbroken double unders.
Ex: 7:04, 88 Rx

And coming tomorrow…

A. 3 Rounds [15min cap]
9 Strict Handstand Push Ups
12 DB Deadlift (50’s/35’s)
15 DB Squat (50’s/35’s)

B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)

Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Friendly Fran
3 Rounds [13min cap]
21 Thrusters (Less than 50% 1 RM or 115/85)
21 Chest to Bar Pull Ups (Less than 100% of max)
*Goal time sub 9 minutes

B. EMOM 12
Min 1: Pigeon Stretch R
Min 2: Pigeon Stretch L
Min 3: 30-45 sec L-sit Hang
Min 4: Scorpion Stretch R
Min 5: Scorpion Stretch L
Min 6: 30-45 sec Elbow Plank Hold

Post the load and time for the WOD. Ex: 8:42 at 115#

And coming tomorrow…

A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval

B. 4 Rounds For Quality
10 Rower Pike Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)

Post cumulative time for row intervals (not including rest) and fewest reps of unbroken double unders.
Ex: 7:04, 88 Rx

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
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- Javi
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. E3MOM 12
Snatch Complex (increase weight each round)
2 Hang Power Snatch + 2 Overhead Squat

B. AMRAP 16
5 Power Cleans (65% 1RM)
10 Alternating Pistols
15/12 Cal Row

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx @155#

And coming tomorrow…

A. Friendly Fran
3 Rounds [13min cap]
21 Thrusters (Less than 50% 1 RM or 115/85)
21 Chest to Bar Pull Ups (Less than 100% of max)
*Goal time sub 9 minutes

B. EMOM 12
Min 1: Pigeon Stretch R
Min 2: Pigeon Stretch L
Min 3: 30-45 sec L-sit Hang
Min 4: Scorpion Stretch R
Min 5: Scorpion Stretch L
Min 6: 30-45 sec Elbow Plank Hold

Post the load and time for the WOD. Ex: 8:42 at 115#

Upcoming Events

Today’s schedule

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

Workout of the Day (WOD)

A. For Time [20min cap]
22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups

B. EMOM 10
Min 1: Toes to Bar
Min 2: Devil’s Press (50’s/35’s)

Post time for the WOD and fewest reps of toes to bar and devil’s press in the EMOM.
Ex: 12:45, 18, 4 Rx

And coming tomorrow…

A. E3MOM 12
Snatch Complex (increase weight each round)
2 Hang Power Snatch + 2 Overhead Squat

B. AMRAP 16
5 Power Cleans (65% 1RM)
10 Alternating Pistols
15/12 Cal Row

Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx @155#

Upcoming Events

Today’s schedule

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#

And coming Saturday…

ANT-MAN & SPIDER-MAN WOD
Teams of 2
5 Rounds [30min cap]
10 Deadlift (155/105)
10 Power Clean (155/105)
10 Front Squat (155/105)
10 Tandem Burpees

After each round partners will work together to complete each of the following:
Round 1: 40m Sled Pull (180/135)
Round 2: 20m Tire Shoulder Carry (180/90)
Round 3: 40m Foot Hand crawl (each person)
Round 4: 20m Deadlift + Barbell Carry (315/225)
Round 5: 40m Sled Push (150/100)

One partner working at a time on barbell movements. Reps may be partitioned any way. After completion of each round of the barbell complex and tandem burpees, the team will complete a pull/push, carry, or crawl together and advance their cone marker to indicate completion of the round. [30 minute time cap].

Post time to complete WOD. Ex: 19:34 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Kevin
11:45a: Yoga- Michael

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- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

Upcoming Events

Today’s schedule

Workout of the Day (WOD)

AMRAP 20
12 KB OH Lunges Right Arm (35/26)
12/12 Single Arm Russian KB Swing (35/26)
6/6 Single Arm KB Straight Leg Sit Ups (35/26)
12 KB OH Lunges Left Arm (35/26)
6/6 Single Arm KB Push Press (35/26)
60 Double Unders

Post rounds and reps for the AMRAP. Ex: 5+30 Rx

And coming tomorrow…

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- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
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- Kevin
8:00p: Open Gym- Michael