A. 2 sets each for time: 1000m Row 40 Burpees Over Erg Rest 1:1
Score time for each set. Ex: 6:10, 5:54 Rx.
B. EMOM 9 Min 1: V-ups Min 2: Candlestick to Straddle Min 3: Rower Pike Ups
Upcoming Events
Wednesday, June 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!
Friday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Saturday. See SugarWOD for at home or outdoor workout option.
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. Power Clean 3-3-3-3-3
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
For Time [30min cap] 2 Rounds 36 Wall Balls (20/14 at 10/9ft) 12 Hang Power Clean (155/105) 4 Rope Climbs* 3 Rounds 18 Wall Balls (20/14 at 10/9ft) 6 Hang Power Clean (155/105) 2 Rope Climbs* 4 Rounds 9 Wall Balls (20/14 at 10/9ft) 3 Hang Power Clean (155/105) 1 Rope Climb*
*All athletes must wear long socks or shin protection when climbing rope
Post time for the WOD. Ex: 21:15 Rx
Upcoming Events
Saturday, June 13th 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!
Wednesday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 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- Michael
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- Hailey 11:45a: Yoga- Michael
And coming Sunday…
A. Partner WOD 3 Rounds [18min cap] 200m DB Farmer Carry (50’s/35’s) 25 Sledge Strikes (16/10) 30/24 Push-ups
1 partner working at a time. All the reps and distances are a team total. Both partners must go 200m together on the carry with 1 person carrying both dumbbells. Switch off carrying the dumbbells as often as you like.
Post time for WOD. Ex: 13:45 Rx
B. EMOM 12 Min 1: 6 Floor Seated Arnold Press (alternating R+L=1) Min 2: 8 DB Bent Over Row (alternating R+L=1) Min 3: 10 Straight Leg Sit Ups Min 4: 12 Hollow Knee Tucks *Score fewest reps completed for each movement in the EMOM. Ex: 6, 8, 10, 12 Rx. In the notes record the loads used each round.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
3 sets each for time In an 10 minute window complete: 850m Run CFM Loop 25 AbMat Sit-ups 85 Double Unders Rest the remainder of the time
Score time for each set. Ex: 5:56, 6:08, 5:50 Rx
Upcoming Events
Saturday, June 13th 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!
Wednesday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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…
For Time [30min cap] 2 Rounds 36 Wall Balls (20/14 at 10/9ft) 12 Hang Power Clean (155/105) 4 Rope Climbs* 3 Rounds 18 Wall Balls (20/14 at 10/9ft) 6 Hang Power Clean (155/105) 2 Rope Climbs* 4 Rounds 9 Wall Balls (20/14 at 10/9ft) 3 Hang Power Clean (155/105) 1 Rope Climb*
*All athletes must wear long socks or shin protection when climbing rope
B. 2 Rounds Complete as many reps as possible in 2 minutes for each movement. Rest 10 seconds between each movement. Burpee Box Jump Overs (24/20) Cal Bike or Ski Burpee Box Jump Overs (24/20) Wall Walks (Rx+ C2W HSPU)
Post load for squats and total reps for the WOD. Ex: 265#, 164 Rx
Upcoming Events
Saturday, June 13th 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!
Wednesday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 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- Michael 8:00p: Open Gym- Michael
And coming tomorrow…
3 sets each for time In an 10 minute window complete: 850m Run CFM Loop 25 AbMat Sit-ups 85 Double Unders Rest the remainder of the time
Rounds 3 and 4 15-calorie row 15 overhead squats Max chest-to-bar pull-ups
Your score is the sum of the total number of reps completed each round. Ex: 45+45+41+54 = 185 Rx.
Upcoming Events
Saturday, June 13th 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!
Wednesday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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
And coming tomorrow…
A. Tempo Front Squat 3311 4-4-4-4
B. 2 Rounds Complete as many reps as possible in 2 minutes for each movement. Rest 10 seconds between each movement. Burpee Box Jump Overs (24/20) Cal Bike or Ski Burpee Box Jump Overs (24/20) Wall Walks (Rx+ C2W HSPU)
Post load for squats and total reps for the WOD. Ex: 265#, 164 Rx
A. 5-4-3-2-1-1-1 Deadlifts increasing weight to heavy single
B. EMOM 12 Min 1: 5 Bent Over YTWL (5/2.5) Min 2: 10 Downdog To Updog Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)
Post load for deadlift. Ex: 455#
Upcoming Events
Saturday, June 13th 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!
Wednesday, June 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!
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- Patrick 7:00p: All Levels CrossFit- Patrick 8:00p: Open Gym- Michael
And coming tomorrow…
Community Cup 25.2 Complete as many reps as possible following the interval of:
RX/ADVANCED – Rd 1: 2 minutes of work, 1-minute rest Rd 2: 2 minutes of work, 1-minute rest Rd 3: 2 minutes of work, 1-minute rest Rd 4: 3 minutes of work
A. Power Clean In 20 minutes work up to a heavy single power clean Start at 65% and increase weight across 5-8 singles Work to a new 1RM or finish with 3 heavy singles at 85-90%
B. EMOM 12 Min 1: Strict Handstand Push Ups Min 2: 1 set of Kettlebell Deadlift (70’s/53’s) Min 3: 1 set of DB Squats (50’s/35’s)
Post load for power clean and total reps from each movement in the EMOM. Complete as many sets within the minute for strict hspu as desired. Complete only 1 set for deadlift and squats. Ex: 275#, 30, 48, 42 Rx
Upcoming Events
Saturday, June 13th 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!
Wednesday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 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- Michael
And coming Saturday…
Partner WOD 3 Rounds For Time [30min cap] 4x10yd Sled Push (180/135) 25/20 Cal Echo Bike 15 Bar Muscle Ups 4x10yd Arm-over-arm Sled pull (100/75) 25/20 Cal Row 15 Burpee Pull-ups
1 partner working at a time. All the reps and distances are team total. Partition the reps any way.
Post time to complete WOD. Ex: 23:30 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. 2 Rounds Min 1: 100m Farmer Carry (53’s/35’s) Min 2: AMRAP Power Clean (155/105) (Rx+185/135) Min 3: Rest Min 4: 300m Hill Run (around the building) Min 5: AMRAP Burpees Over Bar Min 6: Rest Min 7: 20 Sledge Strikes (16/10) Min 8: AMRAP Cal Bike Min 9: Rest
Score total reps from AMRAPs. Ex: 81 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
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
Saturday, June 13th 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!
Wednesday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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. Power Clean In 20 minutes work up to a heavy single power clean Start at 65% and increase weight across 5-8 singles Work to a new 1RM or finish with 3 heavy singles at 85-90%
B. EMOM 12 Min 1: Strict Handstand Push Ups Min 2: 1 set of Kettlebell Deadlift (70’s/53’s) Min 3: 1 set of DB Squats (50’s/35’s)
Post load for power clean and total reps from each movement in the EMOM. Complete as many sets within the minute for strict hspu as desired. Complete only 1 set for deadlift and squats. Ex: 275#, 30, 48, 42 Rx
A. Fran 21-15-9 Rep Rounds For Time: Thrusters (95/65) Pull-ups
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 time for the WOD. Ex: 3:42 Rx
Upcoming Events
Saturday, June 13th 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!
Wednesday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 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- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
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
A. E3M 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
Saturday, June 13th 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!
Wednesday, June 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!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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- Patrick 7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Fran 21-15-9 Rep Rounds For Time: Thrusters (95/65) Pull-ups
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
