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- 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. 5-4-3-2-1-1-1 Deadlifts increasing weight to heavy single
B. EMOM 12 Min 1: 8-12 Toes to Bar Min 2: 30-40 second elbow plank hold (Rx+ GHD Sit Up Hold) Min 3: Rest
Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.
And coming tomorrow… Bring-A-Friend Day!!
Partner WOD AMRAP 25 50 Cal Row 50 Box Step Up (30/20) at 24/20″ 50 Slam Balls (30/20) 50 Russian Twists (30/20) R+L=1 40 Cal Row 40 Box Step Up (30/20) at 24/20″ 40 Slam Balls (30/20) 40 Russian Twists (30/20) R+L=1 30 Cal Row 30 Box Step Up (30/20) at 24/20″ 30 Slam Balls (30/20) 30 Russian Twists (30/20) R+L=1
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Score total reps for the AMRAP. 1 round is 480 reps. Ex: 558 Rx
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 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)
For Time [20min cap] 800m Run 80 Double Unders 21 Kettlebell Swings (70/53) 21 Handstand Push Ups 600m Run 60 Double Unders 18 Kettlebell Swings (70/53) 18 Handstand Push Ups 400m Run 40 Double Unders 15 Kettlebell Swings (70/53) 15 Handstand Push Ups
Post time for the WOD. Ex: 14:45 Rx.
And coming tomorrow…
A. 5-4-3-2-1-1-1 Deadlifts increasing weight to heavy single
B. EMOM 12 Min 1: 8-12 Toes to Bar Min 2: 30-40 second elbow plank hold (Rx+ GHD Sit Up Hold) Min 3: Rest
Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.
Thursday, June 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!
Saturday, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Michael 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. For Time [18min cap] 2 Rounds 50/40 Calorie Row 40 Wall balls (20/14) 30 Med Ball Sit ups (20/14) 20 Box Jump Overs (24/20)
B. EMOM 12 Min 1: 5 Bent Over YTWL (5/2.5) Min 2: 10 Rower Pike Ups Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)
Post time for the WOD. Ex: 15:20 Rx
And coming tomorrow…
For Time [20min cap] 800m Run 80 Double Unders 21 Kettlebell Swings (70/53) 21 Handstand Push Ups 600m Run 60 Double Unders 18 Kettlebell Swings (70/53) 18 Handstand Push Ups 400m Run 40 Double Unders 15 Kettlebell Swings (70/53) 15 Handstand Push Ups
Thursday, June 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!
Saturday, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Michael 5:00p: All Levels CrossFit- Jeannette 6:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. 3 Rounds [15min cap] 9 Strict Handstand Push Ups 12 DB Deadlift (50’s/35’s) 15 DB Squat (50’s/35’s)
B. Clean Complex Hang Power Clean + Power Clean + Front Squat 4 x 3+2+1 (increase weight each round)
Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#
And coming Saturday…
Partner WOD Oh! Baby, Baby! For Time [35min cap] 280 Team Med Ball Bear Hug Step Ups (20/14#)(24/20″) 10 Rounds (Partners alternate complete rounds) 150m Sandbag Cradle Carry (50/25) 10 Deadshot (30/20 at 10/9 ft) 5 Devil’s Press (50/35’s)
All reps are team totals. 1 partner working at a time on the step ups while the other partner is working on the 10 rounds. Once the 10 rounds or the step ups are complete partners may alternate working on the remaining steps or rounds.
Post time for the WOD. Ex: 28:10 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. Tire Flips 3 x 10 (touch and go)
B. 3 Rounds [20min cap] 100m Farmer Carry (53/35’s) 15 Sledge Strikes (16/10) 20 Mountain Climbers (L+R=1) 300m Hill Run (around the building) -2min Rest Between Rounds-
Post time for the WOD. Ex: 18:20 Rx.
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
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. 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
And coming tomorrow…
A. 3 Rounds [15min cap] 9 Strict Handstand Push Ups 12 DB Deadlift (50’s/35’s) 15 DB Squat (50’s/35’s)
B. Clean Complex Hang Power Clean + Power Clean + Front Squat 4 x 3+2+1 (increase weight each round)
Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#
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- 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. Friendly Fran 3 Rounds [13min cap] 21 Thrusters (Less than 50% 1 RM or 115/85) 21 Chest to Bar Pull Ups (Less than 100% of max) *Goal time sub 9 minutes
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 load and time for the WOD. Ex: 8:42 at 115#
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
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 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. E3MOM 12 Snatch Complex (increase weight each round) 1 x 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#
And coming tomorrow…
A. Friendly Fran 3 Rounds [13min cap] 21 Thrusters (Less than 50% 1 RM or 115/85) 21 Chest to Bar Pull Ups (Less than 100% of max) *Goal time sub 9 minutes
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 load and time for the WOD. Ex: 8:42 at 115#
Thursday, June 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!
Saturday, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. For Time [20min cap] 22-18-14-10 Alternating DB Snatch (50/35) Sit Ups Burpees Over DB Sit Ups
B. EMOM 10 Min 1: Toes to Bar Min 2: Devil’s Press (50’s/35’s)
Post time for the WOD and fewest reps of toes to bar and devil’s press in the EMOM. Ex: 12:45, 18, 4 Rx
And coming tomorrow…
A. E3MOM 12 Snatch Complex (increase weight each round) 1 x 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#
Thursday, June 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!
Saturday, June 18th We have rescheduled the 10th Anniversary Party! Come celebrate with our fit family! Party starts at 5:00 pm. Food and beverages will be provided.
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Adam 5:00p: All Levels CrossFit- Adam 6:00p: All Levels CrossFit- Adam
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#.
And coming Saturday…
Buzz Lightyear Partner WOD [30min cap] 3 Rounds 400m Run Together 30 Burpees Over the Bar 6 Rope Climbs** Directly into: 14 Clean and Jerks (115/85) 14 Clean and Jerks (135/95) 14 Clean and Jerks (155/105) 14 Clean and Jerks (185/125) 14 Clean and Jerks (205/135).
All reps are team totals. 1 partner working at a time (except both partners complete the run together). Partners may partition the reps any way.
**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.
Post Time or Clean & Jerk Reps Completed for the WOD. Ex: 28:12 Rx, or 65 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…
3 Rounds AMRAP 5 BUY-IN: 200-m KB farmer’s carry (35/53) 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 (35/53)
– 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
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Stretch & Mobility- Michael
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)
AMRAP 20 12 KB OH Lunges Right Arm (35/26) 12/12 Single Arm Russian KB Swing (35/26) 6/6 Single Arm KB Straight Leg Sit Ups (35/26) 12 KB OH Lunges Left Arm (35/26) 6/6 Single Arm KB Push Press (35/26) 60 Double Unders
Post rounds and reps for the AMRAP. Ex: 5+30 Rx
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#.
