WOD

Workout of the Day (WOD)

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

Wednesday, June 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!

Saturday, June 21st 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!

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- Liza

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- Adam
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

FRI 06.06.25 Read More »

Workout of the Day (WOD)

A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During rest, Accumulate 1 minute plank hold between 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 not including plank) and fewest reps of unbroken double unders.
Ex: 7:04, 88 Rx

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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- Hailey
7:00p: Weightlifting- Hailey

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)

THUR 06.05.25 Read More »

Workout of the Day (WOD)

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

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…

A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During rest, Accumulate 1 minute plank hold between 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 not including plank) and fewest reps of unbroken double unders.
Ex: 7:04, 88 Rx

WED 06.04.25 Read More »

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#

Upcoming Events

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- Sofia
7:00p: All Levels CrossFit- Sofia

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

Post the time for the WOD. Ex: 3:42 Rx

TUES 06.03.25 Read More »

Workout of the Day (WOD)

A. 3 sets each for time:
2 Rounds [5min cap]
24 Alternating DB Snatch (50/35)
24 Burpees Over DB

Rest 4 minutes

2 Rounds [4min cap]
18 Alternating DB Snatch (50/35)
18 Burpees Over DB

Rest 3 minutes

2 Rounds [3min cap]
12 Alternating DB Snatch (50/35)
12 Burpees Over DB

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

Post time for each set. If capped add 1 sec for each rep not completed. For the EMOM score fewest reps of toes to bar and devil’s press.
Ex: 4:20, 3:01, 1:55, 18, 4 Rx

Upcoming Events

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
8:00p: Open Gym- Michael

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#

MON 06.02.25 Read More »

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#.

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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Sofia
5:00p: All Levels CrossFit- Sofia
6:00p: All Levels CrossFit- Sofia

And coming Saturday…

Partner WOD
For Time: [30min cap]
60 Synchronized AbMat Sit-Ups
100/80 Cal Row
60 Toes-to-Bars
100/80 Cal Row
60 Synchronized Alt Medball Sit-Ups (20/14)
100/80 Cal Row

All reps are team totals. 1 partner working at a time on the row and toes-to-bar. Partners may switch who is working as often as they would like. Both partners synchronized on sit-up movements.

Post the time to complete the WOD. Ex: 21:10 Rx

Saturday Schedule

8:30a: Open Gym- Stasia
9:30a: All Levels CrossFit- Stasia
10:30a: All Levels CrossFit- Cameron
11:45a: Yoga- Cameron

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- Cameron
11a: All Levels CrossFit- Liza
12:15p: Yoga- Liza

FRI 05.30.25 Read More »

Workout of the Day (WOD)

2 sets:
AMRAP 5
15/12 Cal Bike
5 Burpees
AMRAP 5
60 Double Unders
5/5 1-Arm KB Straight Leg Sit Ups (35/26)
AMRAP 5
12/12 1-Arm KB OH Lunge (35/26)
10/10 1-Arm KB Russian Swing (35/26)

Rest 30 seconds between each AMRAP. Continue each AMRAP in the 2nd set where you left off from the 1 set.

Post total rounds and reps for each AMRAP. Ex: 6+10, 7+50, 6+22 Rx

Upcoming Events

Today’s schedule

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#.

THUR 05.29.25 Read More »

Workout of the Day (WOD)

A. E4MOM 16
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps

B. 5 Rounds For Quality And Time
30 sec Handstand Hold
20/20 sec Pistol Hold
30 sec Hanging L-sit

Post load for Deadlift and time for WOD. Ex: 405#, 15:25 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

2 sets:
AMRAP 5
15/12 Cal Bike
5 Burpees
AMRAP 5
60 Double Unders
5/5 1-Arm KB Straight Leg Sit Ups (35/26)
AMRAP 5
12/12 1-Arm KB OH Lunge (35/26)
10/10 1-Arm KB Russian Swing (35/26)

Rest 30 seconds between each AMRAP. Continue each AMRAP in the 2nd set where you left off from the 1 set.

Post total rounds and reps for each AMRAP. Ex: 6+10, 7+50, 6+22 Rx

WED 05.28.25 Read More »