6:00a: All Levels CrossFit- Carmen 7:00a: All Levels CrossFit- Carmen 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 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: Weightlifting- David
Workout of the Day (WOD)
A. Pre-workout: 8 sets: :20 bar-facing burpees – Rest :10
B. 9 sets for load: 5-5-3-3-3-1-1-1-1 Power cleans
Score total burpees completed and fewest reps completed in any set as secondary score. Score load for 5 rep, 3 rep, and 1 rep power clean. Ex: 54, 6 Rx, 235#, 250#, 265#
And coming tomorrow…
A. Pre-workout: On a 10:00 clock: Build up to a 5-rep overhead squat (from the ground)
B. AMRAP 10: 3 overhead squats (115/75 lb) 30 double-unders 6 overhead squats 30 double-unders 9 overhead squats 30 double-unders – Continue adding 3 reps to the overhead squats each round.
Score load for 5 rep overhead squat and rounds for AMRAP. Ex: 240, 8+34 Rx
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. 4 sets: 50-ft. single KB front rack lunge* – Rest as needed between sets – *Rx+ double KB mixed front rack and overhead lunge
B. AMRAP 12: 7 box jumps (36/30 in) 14 KB swings (32/24 kg)
Post load for lunge and rounds for AMRAP. Ex: 53# Rx+, 8+4 Rx
And coming tomorrow…
A. Pre-workout: 8 sets: :20 bar-facing burpees – Rest :10
B. 9 sets for load: 5-5-3-3-3-1-1-1-1 Power cleans
Score total burpees completed and fewest reps completed in any set as secondary score. Score load for 5 rep, 3 rep, and 1 rep power clean. Ex: 54, 6 Rx, 235#, 250#, 265#
Make the most of your workout today with the time that is given to you!
CFM Upcoming Events
Thursday, January 20th 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, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Hailey 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Wall walk practice On a 6:00 Clock: 5 kip swings 2 wall walks 5 deck squats (sit-up + air squat)
B. Barbara 5 rounds for time: [32min cap] 20 pull-ups 30 push-ups 40 sit-ups 50 squats – Rest 3:00 per round.
Post time for Barbara. Ex: 28:20 Rx
And coming tomorrow…
A. 4 sets: 50-ft. single KB front rack lunge* – Rest as needed between sets – *Rx+ double KB mixed front rack and overhead lunge
B. AMRAP 12: 7 box jumps (36/30 in) 14 KB swings (32/24 kg)
Post load for lunge and rounds for AMRAP. Ex: 53# Rx+, 8+4 Rx
“That snap happens to be the same thing we see in kipping pull-ups, muscle-ups, and even rope climbs. And it happens in Olympic weightlifting. We go from extension to flexion, stand up to neutral.” – Carl Paoli @carlpaoli in “The Skill Transfer of the Burpee” / CrossFit Journal – August 20, 2012. So when you do a burpee, you are training your snatch and muscle-up 😉
CFM Upcoming Events
Thursday, January 20th 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, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Today’s schedule
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 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)
A. Pre-workout: Build up to a 3-rep back squat
B. 3 rounds for time of: [17min cap] 500/400-m row 21 burpees 400-m run
Post load for squat and time for the WOD. Ex: 355, 14:49 Rx
And coming tomorrow…
A. Wall walk practice On a 6:00 Clock: 5 kip swings 2 wall walks 5 deck squats (sit-up + air squat)
B. Barbara 5 rounds for time: [32min cap] 20 pull-ups 30 push-ups 40 sit-ups 50 squats – Rest 3:00 per round.
Thursday, January 20th 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, February 5th CFM Rise Up: A Scaled Competition. Find a partner, ask a classmate to join you, or team up with one of your workout buddies for our annual partner competition. Each of the three workouts Saturday morning will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Novice/Scaled/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition, if you are free!
Thursday, February 24th CFM Intramural Open Begins with the CrossFit Games Open Announcement of Workout 22.1! This will be a 3 week team event in which groups of 10 or more athletes will be grouped into different houses to participate in the 2022 Open. Each week a new workout will be released and we’ll have the opportunity to complete these together and cheer each other on during group classes Friday and Friday Night Lights!
Today’s schedule
6:00a: All Levels CrossFit- Cameron 7:00a: All Levels CrossFit- Cameron 8:00a: Open Gym- Cameron 12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick 1:00p: Open Gym- Patrick 4:00p: Open Gym- Brianna 5:00p: All Levels CrossFit- Brianna 6:00p: All Levels CrossFit- Brianna 6:00p: Zoom CrossFit- Brianna
Workout of the Day (WOD)
A. For load: Push press 7 sets x 3 reps
B. 5 sets: :30 hand release push-ups – :15 rest :30 ring support hold – :15 rest
Post load for push press and reps of push ups. Ex: 220#, 64 Rx
And coming Saturday…
A. Partner WOD For time: [20min cap] 30 synchronized sit-ups 45 box jumps overs (24/20) while partner holds parallette L-sit* 30 synchronized lunges 70 sit-ups 30 burpee box jump overs (24/20) while partner holds handstand 70 lunges – Partners alternate work and rest as needed. – Partner in static hold during box jump movements. – All the reps are team totals *Rx+ floor L-sit
B. 5 Sets: :30 max chest-to-bar pull-ups – rest :30
Post time for the WOD and total chest-to-bar pull-ups. Ex: 16:32 Rx, 54
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. 5 rounds for time of: [13min cap] 20 wall-ball shots (20/14 lb)(10/9 ft) 10 deadlifts (225/155 lb)
B. Post-workout: Build up to a heavy 2-rep double overhand deadlift
Post time for the WOD and load for deadlift. Ex: 10:08 Rx, 440#
Sunday Schedule
9:45a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
Thursday, January 20th 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 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 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: Weightlifting- Michael
Workout of the Day (WOD)
3 rounds for time of: [17min cap] 100 double-unders 50 DB snatches (50/35 lb) 25 pull-ups
Post time for the WOD. Ex: 12:21 Rx
And coming tomorrow…
A. For load: Push press 7 sets x 3 reps
B. 5 sets: :30 hand release push-ups – :15 rest :30 ring support hold – :15 rest
Post load for push press and reps of push ups. Ex: 220#, 64 Rx
Thursday, January 20th 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- Cameron 7:00a: All Levels CrossFit- Cameron 8:00a: Open Gym- Cameron 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- Cameron 6:00p: Zoom CrossFit– Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Pre-workout: On a 10:00 Clock: Build to a heavy power clean + front squat.
B. For time: [15min cap] 27-21-15 Back squats (165/110 lb) Handstand push-ups
Post load for complex and time for the WOD. Ex: 260, 9:10 Rx
And coming tomorrow…
3 rounds for time of: [17min cap] 100 double-unders 50 DB snatches (50/35 lb) 25 pull-ups
Thursday, January 20th 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 12n: Zoom CrossFit– Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette 7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. Pre-workout: 8 sets: :20 double-unders – rest :10
B. 5 rounds for distance: 1:40 on / :20 off -Rest 2:00 4 rounds for distance: 1:40 on / :20 off – Row, bike, ski, or run
Score total double unders and distance completed. Ex: 168, 3990m
And coming tomorrow…
A. Pre-workout: On a 10:00 Clock: Build to a heavy power clean + front squat.
B. For time: [15min cap] 27-21-15 Back squats (165/110 lb) Handstand push-ups
Post load for complex and time for the WOD. Ex: 260, 9:10 Rx
Thursday, January 20th 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- 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)
A. Pre-workout: EMOM 8: 4 box step overs 4 box jump 4 box jump over
B. Open 11.3 AMRAP 5: 1 squat clean (165/110 lb) 1 jerk
Score rounds and reps for the AMRAP. Example: 34+1 Rx
And coming tomorrow…
A. Pre-workout: 8 sets: :20 double-unders – rest :10
B. 5 rounds for distance: 1:40 on / :20 off -Rest 2:00 4 rounds for distance: 1:40 on / :20 off – Row, bike, ski, or run
Score total double unders and distance completed. Ex: 168, 3990m
Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH. Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.
Thursday, January 20th 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!
New Year’s Weekend Schedule
Friday: regular morning, noon. Evening classes canceled. Saturday: 11:30 am Group Class, 12:30 pm Yoga, 1:30 pm Brunch Sunday: 9:45 am Weightlifting, 11:00 am Group Class, 12 pm Yoga Monday: Regular Schedule
Today’s schedule
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick 1:00p: Open Gym- Patrick
