WOD

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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, 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- 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. Push Press and Pistols
3-3-3-3-3
5/5 weighted pistols after each set increasing weight
Complete 1 set of push press and pistols E4MOM

B. 5 Rounds [12min cap]
10 Deadlifts (125/185)
20 Hand Release Push Ups

Post load for press, pistols, and time for WOD.
Ex: 235#, 50#, 8:49 Rx

And coming tomorrow… Bring-A-Friend Day!!

A. Double Unders
3 minutes max reps

B. Partner WOD
AMRAP 20
4 Rounds
10 Wall Balls (14/20 at 9/10’)
10 Toes To Bar
10 Burpees
3 Rounds
20 Wall Balls
20 Toes To Bar
20 Burpees
2 Rounds
30 Wall Balls
30 Toes To Bar
30 Burpees

All the rounds and reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.

Post double under reps and rounds and reps completed. Ex: 248, 7+78 Rx.

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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, 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- 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. Back Squat
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4MOM

B. AMRAP 10
12 Dumbbell Hang Clean (35’s/50’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (20/24″)

Post squat and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.

And coming tomorrow…

A. Push Press and Pistols
3-3-3-3-3
5/5 weighted pistols after each set increasing weight
Complete 1 set of push press and pistols E4MOM

B. 5 Rounds [12min cap]
10 Deadlifts (125/185)
20 Hand Release Push Ups

Post load for press, pistols, and time for WOD.
Ex: 235#, 50#, 8:49 Rx

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. Jump Rope Practice
For 8 minutes practice jump rope and go for 1 set max reps double unders or triple unders.

B. For Time [30min cap]
100-75-50 Double-Unders
400-300-200m Run
21-15-9 Burpees over the dumbbell
Rest 3 minutes
Then…
30-20-10 Dumbbell Snatch (50/35)
50 Double-Unders
200m Run

Post time for the WOD. Ex: 22:30 Rx.

And coming tomorrow…

A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**

B. For Time [13min cap]
40 Wall Balls (14/20 to 9/10′) (Rx+ = 10/11′)
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (35/50)
32/40 Cal Row

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

Post load for C&J and time for the WOD. Ex: 250#, 9:43 Rx+

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. AMRAP 10
10 V-Ups
20ft HS Walk

C. Practice Front Splits for 10 minutes

Post weight for pull ups and rounds for AMRAP (5ft = 1 rep).
Ex: 65#, 9+8 Rx

And coming tomorrow…

A. Jump Rope Practice
For 8 minutes practice jump rope and go for 1 set max reps double unders or triple unders.

B. For Time [30min cap]
100-75-50 Double-Unders
400-300-200m Run
21-15-9 Burpees over the dumbbell
Rest 3 minutes
Then…
30-20-10 Dumbbell Snatch (50/35)
50 Double-Unders
200m Run

Post time for the WOD. Ex: 22:30 Rx.

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
65% of 1RM Front Squat For Both
70% of 1RM Front Squat For Both
75% of 1RM Front Squat For Both
80% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
1:30 Couch Stretch (L/R)
1:30 Pigeon Stretch (L/R)

Post heaviest load for squat. Ex: 310#

And coming tomorrow…

A. Weighted Pull Ups
5-4-3-2 Increasing weight

B. AMRAP 10
10 V-Ups
20ft HS Walk

C. Practice Front Splits for 10 minutes

Post weight for pull ups and rounds for AMRAP (5ft = 1 rep).
Ex: 65#, 9+8 Rx

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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
8:00p: Weightlifting- David

Workout of the Day (WOD)

Pre-workout:
Build up to heavy single squat or power snatch.

Amanda
For time: [11min cap]
9-7-5
Muscle-ups
Squat snatches (95/135 lb)

Post load for snatch and time for the WOD. Ex: 215#, 7:12 Rx

And coming tomorrow…

3 rounds each for time with a partner: [36min cap]
400/500-m row
21 burpees
400-m run

Post time for the WOD. 31:38 Rx