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Coach Hailey

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- 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)

10 rounds for time: [40min cap]
400-m run
OR
400/500-m row
OR
1,000/1,200-m bike
– Rest 2:00 between rounds.

Post time for the WOD. Ex: 38:42 Row

And coming tomorrow…

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

WED 04.06.22 Read More »

Rodrigo in Open workout 22.3!

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- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

Pre-workout:
5 sets:
50-ft handstand walk

For load:
Split jerk
5-5-3-3-3-1-1-1-1

Post max distance HS walk and load for jerk. Ex: 50-ft, 295#

And coming tomorrow…

10 rounds for time: [40min cap]
400-m run
OR
400/500-m row
OR
1,000/1,200-m bike
– Rest 2:00 between rounds.

Post time for the WOD. Ex: 38:42 Row

TUES 04.05.22 Read More »

Rachel and Molley

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- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

5 rounds for time: [20min cap]
20 pull-ups
400-m run

Post workout:
4 sets: [10min cap]
:30 L-sit hold
15 seated leg raises

Post time for the WOD. Ex: 14:20 Rx

And coming tomorrow…

Pre-workout:
5 sets:
50-ft handstand walk

For load:
Split jerk
5-5-3-3-3-1-1-1-1

Post max distance HS walk and load for jerk. Ex: 50-ft, 295#

MON 04.04.22 Read More »

Jenny and Rachel

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- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

Pre-workout:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)

AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk

Post rounds and reps for the AMRAP. Ex: 5+10 Rx

And coming Saturday…

For time with a partner: [15min cap]
36 synchronized burpees
12 clean and jerks (155/225 lb)
30 synchronized burpees
10 clean and jerks
24 synchronized burpees
8 clean and jerks
-Split the clean and jerks as needed.

Post-workout:
5 sets:
1 clean-grip deadlift
1 clean pull
1 power clean
– Increase load across as many sets as possible.

Post time for the WOD and load for the complex. Ex: 11:49 Rx, 245#.

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…

Karen
For time: [12min cap]
150 wall-ball shots (14/20 lb) (9/10 ft)

Post-workout finisher:
5 sets: [15min cap]
20 weighted med-ball sit-ups (20/14 lb)
20 med-ball knee tucks

Post time for Karen. Ex: 5:49 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 04.01.22 Read More »

Alesha

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- Hailey
7:00a: All Levels CrossFit- Hailey
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- Cameron
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Weightlifting- David

Workout of the Day (WOD)

Pre-workout:
Accumulate:
30 Kang squats

For load:
Back squats
5-5-3-3-3-1-1-1-1-1

Post load for back squat. Ex: 370#

And coming tomorrow…

Pre-workout:
Accumulate:
20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)

AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk

Post rounds and reps for the AMRAP. Ex: 5+10 Rx

THUR 03.31.22 Read More »

Nyaire

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- Patrick
1:00p: Open Gym- Patrick
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: Open Gym- Michael

Workout of the Day (WOD)

AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups

Post-workout:
4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups

Post rounds for AMRAP and load for pull-ups. Ex: 6+20 Rx

And coming tomorrow…

Pre-workout:
Accumulate:
30 Kang squats

For load:
Back squats
5-5-3-3-3-1-1-1-1-1

Post load for back squat. Ex: 370#

WED 03.30.22 Read More »

Coach Hailey

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- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

For time: [20min cap]
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups

Post time for the WOD. Ex: 15:10 Rx.

And coming tomorrow…

AMRAP 10:
15 deadlifts (95/135 lb)
15 hand-release push-ups

Post-workout:
4 sets:
5 strict pull-ups
4 wide-grip strict pull-ups
3 weighted strict pull-ups

Post rounds for AMRAP and load for pull-ups. Ex: 6+20 Rx

TUES 03.29.22 Read More »

Coach Adam

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- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

9-6-3 reps for time: [7min cap]
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)

EMOM 10:
1 snatch
– Increase load across as many sets as possible.

Post time for the WOD and load for snatch. Ex: 6:39 Rx, 200#

And coming tomorrow…

For time: [20min cap]
18/25-cal. row
20 GHD sit-ups
5 bar muscle-ups
18/25-cal. row
20 toes-to-bars
5 bar muscle-ups
18/25-cal. row
20 single-leg squats
5 bar muscle-ups
18/25-cal. row
20 walking lunges
5 bar muscle-ups

Post time for the WOD. Ex: 15:10 Rx.

MON 03.28.22 Read More »

Nicole and Isabelle

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- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

5 rounds for time: [15min cap]
2 legless rope climbs (15 ft)
18 alternating DB snatches (50/70 lb)

Post-workout:
Accumulate: [6min cap]
50 knees-to-elbows on a rope

Post time for WOD and K2E. Ex: 10:10, 3:40 Rx

And coming Saturday…

5 sets each, alternating with a partner: [25min cap]
10 shoulder presses
15 burpees
– increase loading as needed as long as you can finish the presses in 2 sets or less. Partners don’t have to use the same loading.
– Score is the time and heaviest load lifted by each athlete.

Post-workout:
4 sets:
:20 elbow plank hold
– Rest :10
:20 chin-ups
– Rest :10

Post time and load for the WOD and total chin-ups. Ex: 19:47, 125#, 32 Rx

Saturday Schedule

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

And coming Sunday…

Pre-workout:
3 sets:
12 DB deadlift
9 DB hang power cleans
6 DB shoulder-to-overhead
– Rest 1:00 between sets.
– The goal is unbroken sets.
– Increase load on as many sets as possible.

AMRAP 15:
200-m run
100-m DB farmers carry (35/50 lb)
20 DB front squats (35/50 lb)

Post load for DBs and rounds for AMRAP. Ex: 70#, 4+200 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

FRI 03.25.22 Read More »

BK

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- Carmen
7:00a: All Levels CrossFit- Carmen
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: Open Gym- Michael

Workout of the Day (WOD)

Pre-workout:
Build up to a heavy 1-rep squat clean

AMRAP 7:
10 squat cleans (65/95 lb)
20 sit-ups

Post load for clean and rounds for AMRAP. Ex: 265, 5+12 Rx

And coming tomorrow…

5 rounds for time: [15min cap]
2 legless rope climbs (15 ft)
18 alternating DB snatches (50/70 lb)

Post-workout:
Accumulate: [6min cap]
50 knees-to-elbows on a rope

Post time for WOD and K2E. Ex: 10:10, 3:40 Rx

THUR 03.24.22 Read More »

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