WOD

Workout of the Day (WOD)

For Time [15min cap]
10 Devils Press (35’s/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

Post time for the WOD. Ex: 10:25 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- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Sofia
7:00p: All Levels CrossFit- Sofia

And coming tomorrow…

A. E4MOM 16
Min 1: 4 Back Squat (81% of 1RM)
Min 2: 10-15 Push Ups
Min 3: 5-8 Strict Chin Ups
Min 4: Rest

B. AMRAP 12
50 Double Unders
15 Reverse Burpees

Post load for squat and rounds for AMRAP. Ex: 330#, 4+40 Rx

TUES 07.15.25 Read More »

Workout of the Day (WOD)

A. Squat Cleans
E2MOM 12
Pause Squat Clean
(Pause at position 1 from the ground each rep; Touch & Go)
3-3
Hang Squat Clean (position 2)
3-2-1-1
Add weight each set

B. AMRAP 15
3 Bar Muscle Ups
5 Squat Cleans (155/105)
7 Box Jumps (30/24)

Post load for Cleans and Rounds/Reps for the AMRAP. Ex: 235#, 6+5 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- 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…

For Time [15min cap]
10 Devils Press (35’s/25’s)
400m Run
20 Double DB Snatch
400m Run
30 Double DB Hang Clean & Jerk
400m Run

Post time for the WOD. Ex: 10:25 Rx.

MON 07.14.25 Read More »

Workout of the Day (WOD)

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

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

FRI 07.11.25 Read More »

Workout of the Day (WOD)

5 Sets Each For Time
In an 8 minute window complete:
12/9 Cal Bike
15 Toes to Bar
18 Single DB Box Step Ups (50/35 at 24/20”)
50 Double Unders
Rest remainder of the time

Score time for each set. Ex: 4:10, 4:08, 4:03, 4:20, 4:12 Rx

Upcoming Events

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

Today’s schedule

And coming tomorrow…

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.

THUR 07.10.25 Read More »

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)
Min 4: Rest

B. Partner WOD
For Time: [12min cap]
400m Run Together
25 Burpee Box Jump Over (24/20)
400m Run Relay
25 Burpee Box Jump Over (24/20)

All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run the 1st 400m together, then split the 2nd 400m.

Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.

Upcoming Events

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

Today’s schedule

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

5 Sets Each For Time
In an 8 minute window complete:
12/9 Cal Bike
15 Toes to Bar
18 Single DB Box Step Ups (50/35 at 24/20”)
50 Double Unders
Rest remainder of the time

Score time for each set. Ex: 4:10, 4:08, 4:03, 4:20, 4:12 Rx

WED 07.02.25 Read More »

Workout of the Day (WOD)

AMRAP 8
10 DB Box Step Overs (50’s/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50’s/35’s)
15/12 Cal Row

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 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- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Sofia
7:00p: All Levels CrossFit- Sofia

And coming tomorrow…

A. E4MOM 16
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)
Min 4: Rest

B. Partner WOD
For Time: [12min cap]
400m Run Together
25 Burpee Box Jump Over (24/20)
400m Run Relay
25 Burpee Box Jump Over (24/20)

All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run the 1st 400m together, then split the 2nd 400m.

Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.

TUES 07.08.25 Read More »

Workout of the Day (WOD)

A. Clean Complex E3MOM [12min]
Power Clean + Front Squat + Squat Clean
4 x 2+2+1
Increasing weight each set

B. AMRAP 12
9 Hang Power Cleans (120/85) (Rx+ 155/105)
12 Pull Ups
15 Sit Ups

Post load for clean complex and rounds for AMRAP. Ex: 245#, 7+14 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- 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…

AMRAP 8
10 DB Box Step Overs (50’s/35’s)(24/20)
15/12 Cal Row
-8min Rest-
AMRAP 8
10 DB Thrusters (50’s/35’s)
15/12 Cal Row

Post rounds and reps for each AMRAP. Ex: 4+16, 5+2 Rx.

MON 07.07.25 Read More »

Workout of the Day (WOD)

CFM Closed for 4th of July

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.

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

FRI 07.04.25 Happy 4th of July! Read More »

Workout of the Day (WOD)

A. Power Snatch
4 sets of 2 reps 75% of 1RM
Stay at the same weight for all sets
Complete the set unbroken touch and go
Rest 2 minutes between sets

B. 5 sets for total calories
In a 2 minute window:
10 Power Snatch (120/85) (Rx+ 135/95)
10 Burpees Over Bar
Max Calorie Row
Rest 2 minutes between sets

Post load for snatch and total calories on the row. Ex: 170#, 88 Rx

Upcoming Events

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

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

Today’s schedule

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

CFM Closed for 4th of July

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

THUR 07.03.25 Read More »

Workout of the Day (WOD)

For Time [21min cap]
5 Rope Climbs*
25 Deadlift (225/155)
50 Wall Balls (20/14 @ 10/9ft)
100m KB Farmer’s Carry (70’s/53’s)
50 Wall Balls (20/14 @ 10/9ft)
25 Deadlift (225/155)
5 Rope Climbs*

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD. Ex: 14:19 Rx.

Upcoming Events

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

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

Today’s schedule

And coming tomorrow…

A. Power Snatch
4 sets of 2 reps 75% of 1RM
Stay at the same weight for all sets
Complete the set unbroken touch and go
Rest 2 minutes between sets

B. 5 sets for total calories
In a 2 minute window:
10 Power Snatch (120/85) (Rx+ 135/95)
10 Burpees Over Bar
Max Calorie Row
Rest 2 minutes between sets

Post load for snatch and total calories on the row. Ex: 170#, 88 Rx

WED 07.02.25 Read More »