A. Speed Step 3 sets of max speed step in 1 minute Rest 3 minutes between efforts
B. E5M x 4 Rounds 10/10 KB Hang Snatch (53/35) 20 Wallball (20/14) to 10/9ft 20/15 Cal Row
Post max speed step and slowest interval. Ex: 95, 2:25 Rx.
Upcoming Events
Thursday, September 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!
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
B. Deadlift In 15 minutes work up to a 3RM (85-92% 1RM) Then Superset 3 x 10 DB Curls 3 x 10 DB Overhead Triceps Extension 3 x 10 DB Scapular Raises (1 sec pause) 2 x 3 Deadlift @ 90% of 3RM
Post load for press and deadlift. Ex: 160#, 400# Rx.
Upcoming Events
Thursday, September 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!
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. Speed Step 3 sets of max speed step in 1 minute Rest 3 minutes between efforts
B. E5M x 4 Rounds 10/10 KB Hang Snatch (53/35) 20 Wallball (20/14) to 10/9ft 20/15 Cal Row
Post max speed step and slowest interval. Ex: 95, 2:25 Rx.
A. Scap Jacked 2 Rounds For Quality 10 Power Slide 10 Knuckle Push Up Hand Release 10 Snow Angels 10 Upper Wing Raise 10 Lower Wing Raise 10 ATYT-Raise
B. AMRAP 14 14 Pistols 14 Toes to Bar
Post rounds and reps for the AMRAP. Ex: 8+20 Rx
Upcoming Events
Thursday, September 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!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 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
For Time: [32min cap] 2001m run or row 11 shoulder presses (115/85) 11 overhead squats 11 sumo deadlift high pulls 11 push presses 11 front squats 11 squat cleans 11 push jerks 11 back squats 11 deadlifts 2001m run or row -If athletes begin the WOD with a row, they finish with a run and vice versa.
Post time for the WOD. Ex: 26:40 Rx.
Upcoming Events
Thursday, September 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!
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: Weightlifting- David
And coming tomorrow…
A. Scap Jacked 2 Rounds For Quality 10 Power Slide 10 Knuckle Push Up Hand Release 10 Snow Angels 10 Upper Wing Raise 10 Lower Wing Raise 10 ATYT-Raise
A. Deadlift Singles 3×3 3 sets of 3 singles (1 rep every 20 seconds) Rest 3 minutes between sets
B. For Time [3min cap] 15 Bar Facing Burpees 75 Double Unders 15 Bar Facing Burpees Rest 3 minutes and repeat for 3 total sets
Post load for deadlift and time for each set. If time capped, add 1 sec for each rep remaining. Ex: 405#, 2:27, 2:34, 2:31 Rx
Upcoming Events
Thursday, September 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!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 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: [32min cap] 2001m run or row 11 shoulder presses (115/85) 11 overhead squats 11 sumo deadlift high pulls 11 push presses 11 front squats 11 squat cleans 11 push jerks 11 back squats 11 deadlifts 2001m run or row -If athletes begin the WOD with a row, they finish with a run and vice versa.
A. Championship Complex Complete 1 set every 5 minutes for 5 sets 5 Deadlift 4 Hang Power Clean 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Within 1 minute complete the complex. It does not have to be unbroken. Start at 50% 1RM C&J and work up to 75-85% to finish Rest 4 minutes between sets
B. For Time [6min cap] 30/24 Cal Bike 15 Clean & Jerks (135/95)
Post load for the complex and time for the WOD. Ex: 240#, 2:49 Rx
Upcoming Events
Thursday, September 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!
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: All Levels CrossFit- Hailey
And coming tomorrow…
A. Deadlift Singles 3×3 3 sets of 3 singles (1 rep every 20 seconds) Rest 3 minutes between sets
B. For Time [3min cap] 15 Bar Facing Burpees 75 Double Unders 15 Bar Facing Burpees Rest 3 minutes and repeat for 3 total sets
Post load for deadlift and time for each set. If time capped, add 1 sec for each rep remaining. Ex: 405#, 2:27, 2:34, 2:31 Rx
A. Muscle Snatch + Power Snatch 5 x (2 + 1) -Increasing weight each set -Complete set unbroken touch-and-go -Complete 1 set every 2 minutes -Start at 40-50% 1RM power snatch -Finish at 65-70%
B. AMRAP 4 15 Power Snatches (75/55) 15 Chest to Bar Pull Ups Rest 4 minutes AMRAP 4 10 Power Snatches (75/55) 10 Chest to Bar Pull Ups Rest 4 minutes AMRAP 4 5 Power Snatches 5 Chest to Bar Pull Ups
Post load for snatch and total reps completed in the WOD. Ex: 145#, 223 Rx
Upcoming Events
Thursday, September 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!
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. Championship Complex Complete 1 set every 5 minutes for 5 sets 5 Deadlift 4 Hang Power Clean 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead Within 1 minute complete the complex. It does not have to be unbroken. Start at 50% 1RM C&J and work up to 75-85% to finish Rest 4 minutes between sets
B. For Time [6min cap] 30/24 Cal Bike 15 Clean & Jerks (135/95)
Post load for the complex and time for the WOD. Ex: 240#, 2:49 Rx
A. E2M 14 Position 1 Power Snatch + Position 2 Power Snatch 3 x 1+1 Power Snatch 2-2-2-2 -Add weight each set -Start at 55% and finish at 85-90%
B. AMRAP 12 3 Power Snatch (115/85) 60 Double Unders
(Rx+ 155/105)
Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.
Upcoming Events
Thursday, September 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!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Hailey 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey
And coming Saturday…
Partner WOD AMRAP 20 4 Rounds 10 Toes to Bar 10 Box Jump Overs (24/20) 10 Pull Ups 10 DB Farmers Lunges (50’s/35’s) 3 Rounds 12 Toes to Bar 12 Box Jump Overs (24/20) 12 Chest to Bar Pull Ups 12 DB Front Rack Lunges (50’s/35’s) 2 Rounds 15 Toes to Bar 15 Box Jump Overs (24/20) 15 Bar Muscle Ups 15 DB Overhead Lunges (50’s/35’s)
All rounds are team totals. One partner working at a time. Partition the rounds and reps any way.
Post the rounds and reps completed in the AMRAP. Ex: 9+2 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. Turkish Get Ups 3-3-3-3 (3 reps each arm, add weight each set)
B. For Time [15min cap] 30 Sumo Deadlift High Pull (53/35) 40 Push Ups 30/24 Cal Echo Bike 30 Sumo Deadlift High Pull (53/35) 40 Push Ups 30/24 Cal Row
Post load for heavy TGU and time for the WOD. Ex: 95#, 10:47 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
B. 3 Rounds [15min cap] 400m Run 15 Deadlifts (185/125) 5 Power Cleans
Post total time for the WOD. Ex: 10:30 Rx.
Upcoming Events
Thursday, September 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!
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: Weightlifting- David
And coming tomorrow…
A. E2M 14 Position 1 Power Snatch + Position 2 Power Snatch 3 x 1+1 Power Snatch 2-2-2-2 -Add weight each set -Start at 55% and finish at 85-90%
B. AMRAP 12 3 Power Snatch (115/85) 60 Double Unders
(Rx+ 155/105)
Post snatch load and rounds for the AMRAP. Ex: 190#, 8+32 Rx.
Continue the strict pull-up AMRAP where you left off. Post rounds for the AMRAP and total calories. Ex: 10+18, 218 Rx
Upcoming Events
Thursday, September 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!
Today’s schedule
6:00a: All Levels CrossFit- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 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. Back Squat 4-4-4-4
B. 3 Rounds [15min cap] 400m Run 15 Deadlifts (185/125) 5 Power Cleans
