WOD

Workout of the Day (WOD)

A. 2 sets each for time:
1000m Row
40 Burpees Over Erg
Rest 1:1

Score time for each set. Ex: 6:10, 5:54 Rx.

B. EMOM 9
Min 1: V-ups
Min 2: Candlestick to Straddle
Min 3: Rower Pike Ups

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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

Levels: Scaled/Intermediate/Rx
(M = 65/135/185, W = 35/85/125)

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 Rx

MON 06.16.25 Read More »

Workout of the Day (WOD)

Community Cup Workout 3
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

Score the max load for front squat and hang power clean. Ex: 355#, 285#

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

And coming Saturday…

Thunderbolts*
Teams of 2
4 Rounds [32 min cap]
10 Power Clean (155/105) (Rx+ 185/125)
20 Synchro Burpees Over the Bar
30 Toes To Bar

After each round teams will work together to complete each of the following:
Round 1: 50m Backward Sled Drag (180/135)
Round 2: 100m Sandbag Bearhug Carry (150/100)
Round 3: 50m Tire Flips (180)
Round 4: 100m Farmer’s Carry (90’s/70’s)

One partner working at a time on the barbell and toes to bar movements. Reps may be partitioned any way. After completion of each round of the power clean, burpees, and toes to bar, the team will complete a drag, flip, or carry together and then advance to the next round.

Post time to complete WOD. Ex: 23:46 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. Partner WOD
3 Rounds [18min cap]
200m DB Farmer Carry (50’s/35’s)
25 Sledge Strikes (16/10)
30/24 Push-ups

1 partner working at a time. All the reps and distances are a team total. Both partners must go 200m together on the carry with 1 person carrying both dumbbells. Switch off carrying the dumbbells as often as you like.

Post time for WOD. Ex: 13:45 Rx

B. EMOM 12
Min 1: 6 Floor Seated Arnold Press (alternating R+L=1)
Min 2: 8 DB Bent Over Row (alternating R+L=1)
Min 3: 10 Straight Leg Sit Ups
Min 4: 12 Hollow Knee Tucks

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 06.13.25 Read More »

Workout of the Day (WOD)

3 sets each for time:
In an 10 minute window complete:
850m Run CFM Loop
25 Sit-Ups (Rx+ GHD Sit-Ups)
85 Double Unders
Rest the remainder of the time

Score time for each set. Ex: 5:56, 6:08, 5:50 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- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

Community Cup Workout 3
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

Score the max load for front squat and hang power clean. Ex: 355#, 285#

THUR 06.12.25 Read More »

Workout of the Day (WOD)

Community Cup Workout 1
AMRAP 20
15 Box Jump-Overs (24/20)
10 DB Snatches (50/35)
5 Handstand Push-Ups

Score total rounds and reps completed in the AMRAP. Ex: 12+20 Rx

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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Sofia
7:00p: All Levels CrossFit- Sofia
8:00p: Open Gym- Michael

And coming tomorrow…

3 sets each for time:
In an 10 minute window complete:
850m Run CFM Loop
25 Sit-Ups (Rx+ GHD Sit-Ups)
85 Double Unders
Rest the remainder of the time

Score time for each set. Ex: 5:56, 6:08, 5:50 Rx

WED 06.11.25 Read More »

Workout of the Day (WOD)

Community Cup Workout 2
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats (95/65)
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

Your score is the total number of reps completed. Ex: 185 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- Hailey
6:00p: All Levels CrossFit- Sofia
7:00p: All Levels CrossFit- Sofia

And coming tomorrow…

Community Cup Workout 1
AMRAP 20
15 Box Jump-Overs (24/20)
10 DB Snatches (50/35)
5 Handstand Push-Ups

Score total rounds and reps completed in the AMRAP. Ex: 12+20 Rx

TUES 06.10.25 Read More »

Workout of the Day (WOD)

A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single

B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 10 Downdog To Updog
Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)

Post load for deadlift. Ex: 455#

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…

Rounds 1 and 2
15 toes-to-bars
15 overhead squats (95/65)
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

Your score is the total number of reps completed. Ex: 185 Rx.

MON 06.09.25 Read More »

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

Today’s schedule

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 »