6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. L-sit Hold In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.
B. 3 Rounds [15min cap] 400m Run 21 Kettlebell Swings (35/53) 15 Toes to Bar
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
Post load for thruster in Part A and time to complete the WOD. Ex: 255, 7:21 Rx
Jason
Today’s schedule
6:00a: All Levels CrossFit- Hailey 7:00a: All Levels CrossFit- Hailey 8:00a: Open Gym- Hailey 12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Hailey 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. E3MOM 15 3 Deadlifts (no bounce) 4 Kneeling Jump to Squat (Rx+ Kneeling Jump to Pistol 2/2)
B. 10 Rounds [16min cap] 1 Rope Climb** 2 Deadlifts (175/115) (Rx+ 205/135) 3 Front Squats
**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.
Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.
And coming tomorrow…
A. L-sit Hold In 15 minutes practice L-sit hold progressions and complete 1 max L-sit Hold for time.
B. 3 Rounds [15min cap] 400m Run 21 Kettlebell Swings (35/53) 15 Toes to Bar
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
Sarah
Today’s schedule
6:00a: All Levels CrossFit- David 7:00a: All Levels CrossFit- David 8:00a: Open Gym- David 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
A. E3MOM 15 3 Deadlifts (no bounce) 4 Kneeling Jump to Squat (Rx+ Kneeling Jump to Pistol 2/2)
B. 10 Rounds [16min cap] 1 Rope Climb** 2 Deadlifts (175/115) (Rx+ 205/135) 3 Front Squats
**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.
Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.
Liza and Sarah in partner WOD
CFM Upcoming Events
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today’s schedule
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Cameron 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Pause Front Squat (2 sec) 3-3-3-3-3
B. 3 Rounds [15min cap] 25 Wallballs (14/20 at 9/10 ft) 20 Kettlebell Swings (35/53) 15 Pull Ups (Rx+ C2B) 10 Front Squats (105/155)
Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx
And coming Saturday…
Obi Ani Partner WOD Rep Rounds For Time [30min cap] 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Box Jump Overs (20/24), partner Dead Hang Hold Deadlift (155/225), partner Handstand Hold 2 Rope Climbs Each Round, partner Deadlift Hold
All reps are team totals. 1 partner working at a time while other in hold. Partition the rounds and reps any way.
Post the time for the WOD. Ex: 23:40 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Adam 11:45a: Yoga- Maya Nenova 5:00-7:00p: 10th Anniversary Party!
And coming Sunday…
For Time (on a running clock) 4 Rounds [10min cap] 8 Clean and Jerk (65/95) (Rx+ 85/115) 15 Sit Ups (Rx+ Medball Sit Ups 14/20) 200m Run Rest 4 minutes 4 Rounds [10min cap] 8 Overhead Squat (65/95) (Rx+ 85/115) 15 Sit Ups (Rx+ GHD Sit Ups) 200m Run
Score total time for the WOD including rest. Ex: 21:10 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
Glenn
CFM Upcoming Events
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Weightlifting- David
Workout of the Day (WOD)
Partner WOD AMRAP 18 80/60 Cal Row 60 Toes to Bar 40 Shoulder to Overhead (155/105) 20/14 Bar Muscle Ups
Post rounds + reps for AMRAP. Ex: 1+126 Rx.
And coming tomorrow…
A. Pause Front Squat (2 sec) 3-3-3-3-3
B. 3 Rounds [15min cap] 25 Wallballs (14/20 at 9/10 ft) 20 Kettlebell Swings (35/53) 15 Pull Ups (Rx+ C2B) 10 Front Squats (105/155)
Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx
Coach Adam
CFM Upcoming Events
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
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- Patrick 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Cameron 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Clean Complex EMOM 15 Min 1: Clean + Hang Clean Min 2: 5/5 Seated Arnold Press (from the floor) Min 3: Rest
B. 4 Rounds [12min cap] 200m Run 20 Push Ups
Post load for clean complex and time for the WOD. Ex: 245#, 6:48 Rx.
And coming tomorrow…
Partner WOD AMRAP 18 80/60 Cal Row 60 Toes to Bar 40 Shoulder to Overhead (155/105) 20/14 Bar Muscle Ups
Post rounds + reps for AMRAP. Ex: 1+126 Rx.
Jason
CFM Upcoming Events
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today’s schedule
6:00a: All Levels CrossFit- Jeannette 7:00a: All Levels CrossFit- Jeannette 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
Workout of the Day (WOD)
A. Deadlift (increase weight each set) EMOM 12 Min 1: 4 Deadlifts (Tempo 3011 no bounce) Min 2: 5 Tall Landing Box Jumps Min 3: Rest
B. 3 Rounds [18min cap] 20 Single Arm DB Overhead Lunges (10L/10R) (50/35) 20 Burpees 20 DB Hang Snatch (10R/10L) (50/35)
Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.
And coming tomorrow…
A. Clean Complex EMOM 15 Min 1: Clean + Hang Clean Min 2: 5/5 Seated Arnold Press (from the floor) Min 3: Rest
B. 4 Rounds [12min cap] 200m Run 20 Push Ups
Post load for clean complex and time for the WOD. Ex: 245#, 6:48 Rx.
Sarah
CFM Upcoming Events
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today’s schedule
6:00a: All Levels CrossFit- Hailey 7:00a: All Levels CrossFit- Hailey 8:00a: Open Gym- Hailey 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Patrick 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
A. Deadlift (increase weight each set) EMOM 12 Min 1: 4 Deadlifts (Tempo 3011 no bounce) Min 2: 5 Tall Landing Box Jumps Min 3: Rest
B. 3 Rounds [18min cap] 20 Single Arm DB Overhead Lunges (10L/10R) (50/35) 20 Burpees 20 DB Hang Snatch (10R/10L) (50/35)
Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.
Coach Hailey
CFM Upcoming Events
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
Today’s schedule
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Jeannette 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
“Midtown Catch” For Time [18 min Cap] 15 Burpees Over Bar 30/40 Calorie Row 15 Burpees Over Bar 500m Run 15 Burpees Over Bar
In the remaining time: Establish A Heavy Single Snatch
Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#
And coming Saturday…
Dr. Strange Partner WOD AMRAP 4-4-4-4-5 20 Front Squat (95/135) 22 DB Snatch (35/50) 20 DB Box Step-Overs (35’s/50’s) (20/24″) 16 Hang Power Clean & Jerk (95/135) 100 Double Unders Rest 1 minute after each AMRAP. Continue where you left off.
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.
Score rounds and reps completed Ex: 4+45 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Maya Nenova
And coming Sunday…
A. Bench Press 15 minutes to work up to a heavy single
B. Sunday Funday [20 Minute Time Cap] 10-9-8-7-6-5-4-3-2-1 Bench Press (w = 45/60/85, m = 75/95/135) Strict Pull-Up 20m Sled Pull Each Round (90/135)
Levels (Scaled/Intermediate/Rx) Post weight for bench and time for WOD. Ex: 255#, 13:28 Rx
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
Glenn
CFM Upcoming Events
Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!
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 8:00p: Weightlifting- David
Workout of the Day (WOD)
A. 5 Rounds [15min cap] 40 second Double KB Rack Hold (35’s/53’s) 200/250m Row
