WORKOUT OF THE DAY

Category Archives: WOD

FRI 11.26.21

By | Partner WOD, WOD, Yoga | No Comments

Krista

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon, evening only 3:30 pm Weightlifting, 4 pm open gym, 5 pm group class
Thursday: At Home Turkey Trot WOD! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday: Regular schedule
Sunday: Regular schedule
Monday: Regular schedule

Today’s schedule

10:00a: All Levels CrossFit- Mohammed
11:00a: Open Gym- Mohammed

Workout of the Day (WOD)

A. EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press

B. AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl

Post weight and total reps for the EMOM and rounds for the AMRAP. 100 ft = 20 reps
Ex: 42 at 25#, 55 at 40#, 5+25 Rx

And coming Saturday…

A. 5 Sets For Load:
3 Sumo Deadlifts

B. Partner WOD
AMRAP 16:

– RX –
:40 L-Sit (from floor)
20 D-ball Lateral Passes 6ft (30/20)
20 Tire Flips

– INTERMEDIATE –
:40 Seated L-Sit
20 D-ball Lateral Passes 6ft (20/15)
20 Tire Flips

– BEGINNER –
:40 Seated L-Sit
20 D-ball Lateral Passes 6ft (15/10)
20 D-ball Over Shoulder (15/10)

– Partners alternate work and rest as needed.

Post load for deadlift and rounds for the AMRAP. Ex: 375#, 6+10 Rx

Saturday Schedule

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

And coming Sunday…

A. EMOM 12:
2 Push Presses

B. Partner WOD
5 Rounds For Time: [25min cap]

– RX –
36 Box Jumps (24/20″)
20 Push Jerk (95/65)
36/28 Calories*

– INTERMEDIATE –
24 Box Jumps (24/20″)
20 Push Jerk (75/55)
36/28 Calories*

– BEGINNER –
AMRAP 10:
24 Box Step-ups (20/16″)
14 Push Jerks (65/45#)
28/20 Calories*

*Each round switch machine: Row / Bike / Row / Ski / Row
– Partners alternate work and rest as needed.

Post load for Push Press and time for the WOD. Ex: 210#, 20:20 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Michael
12n: Yoga- Michael

THUR 11.25.21 HAPPY THANKSGIVING!

By | Events, WOD | No Comments

Happy Turkey Day! Feed your #gains!

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon, evening only 3:30 pm Weightlifting, 4 pm open gym, 5 pm group class
Thursday: At Home Turkey Trot WOD! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday: Regular schedule
Sunday: Regular schedule
Monday: Regular schedule

Coach Mohammed

Workout of the Day (WOD)

CFM Closed for the holiday! Check out the WOD you can do outdoor or at your community gym and invite a friend to join you for a Turkey Trot!

On a 35:00 Clock:
Max distance run*
Every 5:00, stop and perform 15 burpees**.

*Scale to jog or walk.
**Scale to 10 burpees or 6 burpees or to Sprawls every 5:00.

Post total distance completed. Ex: 5100m Rx

And coming tomorrow…

A. EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press

B. AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl

Post weight and total reps for the EMOM and rounds for the AMRAP. 100 ft = 20 reps
Ex: 42 at 25#, 55 at 40#, 5+25 Rx

Friday Schedule

10:00a: All Levels CrossFit- Mohammed
11:00a: Open Gym- Mohammed

WED 11.24.21

By | WOD | No Comments

Coach Hailey

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon, evening only 3:30 pm Weightlifting, 4 pm open gym, 5 pm group class
Thursday: At Home Turkey Trot WOD! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday: Regular schedule
Sunday: Regular schedule
Monday: Regular schedule

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
3:30p: Weightlifting- David
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Build to a 1-rep squat or power snatch

B. 9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

Post load for snatch and overhead squat. Ex: 190#, 230#

And coming tomorrow… Happy Thanksgiving!

CFM Closed for the holiday! Check out the WOD you can do outdoor or at your community gym and invite a friend to join you for a Turkey Trot!

On a 35:00 Clock:
Max distance run*
Every 5:00, stop and perform 15 burpees**.

*Scale to jog or walk.
**Scale to 10 burpees or 6 burpees or to Sprawls every 5:00.

Post total distance completed. Ex: 5100m Rx

TUES 11.23.21

By | WOD | No Comments

Ryan and Jake WODmates!

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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- Michael
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. EMOM 10:
3 Weighted Strict Pull-ups

B. AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups

Post load for pull-ups and rounds for the AMRAP. Ex: 53#, 8+8 Rx.

And coming tomorrow…

A. Build to a 1-rep squat or power snatch

B. 9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1

Post load for snatch and overhead squat. Ex: 190#, 230#

MON 11.22.21 Holleyman Hero WOD

By | CrossFit Benchmark, WOD | No Comments

Kathy

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Hero WOD Holleyman

Workout of the Day (WOD)

Holleyman
30 Rounds for Time: [30min cap]

5 Wall Balls (20/14#)
3 Handstand Push-ups
1 Power Clean (225/155#)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Score time for the WOD. Ex: 26:30 Rx

And coming tomorrow…

A. EMOM 10:
3 Weighted Strict Pull-ups

B. AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups

Post load for pull-ups and rounds for the AMRAP. Ex: 53#, 8+8 Rx.

FRI 11.19.21 CASINO NIGHT LIGHTS & CFM LIFT OFF!

By | Bring a Friend Days, Events, WOD, Yoga | No Comments

Tripp

CFM Upcoming Events

Friday, November 19th Casino Night Lights 6-8 pm!

WODs are bigger and brighter under the lights! Come check out the action Friday evening.

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, November 20th Pop-up Bring-A-Friend Day 1:15 pm! Invite someone to join you on the weekend if they missed Thursday. Or bring someone back if they had fun on Thursday and ready for more.

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00-8:00p: CASINO NIGHT LIGHTS

Workout of the Day (WOD)

A. EMOM 15:
Minute 1: 1 Power Snatch + 2 Overhead Squats
Minute 2: 6-10 Weighted Single-Leg Squats
Minute 3: Rest

B. 3 Rounds For Max Reps:
1:00 Weighted Straight Leg Sit-ups (35/25) (Rx+ GHD Sit-ups)
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups (Rx+ Bar Muscle-ups)

Post load for Overhead Squat and reps and load for single-leg squats. Score reps for each movement for the WOD.
Ex: 180#, 8, 35#, 46, 70, 42 Rx

And coming Saturday…

Partner WOD
5 Rounds For Time: [30min Cap]

20/16 Cal Row
12 Burpees Over Erg
100m Farmers Carry (35/26’s)*
100m Overhead Carry (35/26’s)*
12 Burpees Over Erg
– Alternate work and rest with a partner.
– *(Rx+ 53/35’s)

Post time for the WOD. Ex: 23:20 Rx+

Saturday Schedule

CFM Lift Off
8:00a: Doors Open
9:00a: Snatch Session
10:30a: Clean & Jerk Session
12:30a: Yoga/Hip Mobility- Michael
1:15p: All Levels CrossFit Pop-Up BAF Day!- Michael

And coming Sunday…

A. AMRAP 14:
20 Double Unders
:20 Hollow Hold
– Add 20 reps to the double unders and :20 to the hollow hold in every round.

B. EMOM 12:
12 Hip Extension / Good Morning
8 Unweighted Jefferson Curl
12 Weighted Push Ups

C. Coach-Led Stretching
1:00 Calf Stretch / Side
1:00 Standing Quad Stretch / Side
1:00 Standing Crossed Hamstring Stretch / Side

rounds and reps for AMRAP. Ex: 7+153 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

THUR 11.18.21 Bring-A-Friend Day!!

By | Bring a Friend Days, WOD | No Comments

Nicole and Isabelle

#teamworkmakesdreamwork #partnerwods

CFM Upcoming Events

Thursday, November 18th 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!

WODs are bigger and brighter under the lights! Come check out the action Friday evening.

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, November 20th Pop-up Bring-A-Friend Day 1:15 pm! Invite someone to join you on the weekend if they missed Thursday. Or bring someone back if they had fun on Thursday and ready for more.

Saturday, December 11th Save the date! CFM Holiday Party!

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Jeannette
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. For Load:
3 strict presses (60%)
3 strict presses (67.5%)
3 strict presses (75%)
Then,1 minute max strict presses (75%)

B. Partner WOD
AMRAP 18:

400m Run Relay (200m each)
20 Plate Ground to Overhead (35/25) (Rx+ 45/35)
30/24 Calorie Row
20 Alt Dumbbell Snatch (35/25) (Rx+ 50/35)
– Alternate work and rest with a partner.

Post load and reps for strict press and rounds for AMRAP. Ex: 140#, 10, 3+74 Rx

And coming tomorrow…

A. EMOM 15:
Minute 1: 1 Power Snatch + 2 Overhead Squats
Minute 2: 6-10 Weighted Single-Leg Squats
Minute 3: Rest

B. 3 Rounds For Max Reps:
1:00 Weighted Straight Leg Sit-ups (35/25) (Rx+ GHD Sit-ups)
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups (Rx+ Bar Muscle-ups)

Post load for Overhead Squat and reps and load for single-leg squats. Score reps for each movement for the WOD.
Ex: 180#, 8, 35#, 46, 70, 42 Rx

Friday Schedule

Regular Morning, Noon classes
4:00p Open Gym
5:00p Group Class
6:00-8:00p CASINO NIGHT LIGHTS

CFM Olympic Weightlifting Meet

Saturday Schedule

CFM Lift Off
8:00a Doors Open
9:00a Snatch Session
10:30a Clean & Jerk Session
12:30a Yoga
1:15p Pop-up BAF Day!