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.
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
Workout of the Day (WOD)
CrossFit Total For load: 1-rep max back squat 1-rep max strict press 1-rep deadlift
Post load for each lift and total. Ex: 410, 190, 475 = 1075
And coming tomorrow…
On a 30:00 Clock Every 2 minutes complete a max test 3 rounds for reps and distance: Max unbroken toes-to-bars Max unbroken ring dips Max distance broad jump Rest 2:00 Then… at 20:00 For time: [10min cap] 2,000/1,600-m row
Post total reps and distance for tests and time for row. For the broad jump only score 1 jump each round. Ex: 39, 42, 19’6″, 6:45 Rx
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.
Today’s schedule
6:00a: All Levels CrossFit- Brianna 7:00a: All Levels CrossFit- Brianna 8:00a: Open Gym- Brianna 12n: All Levels CrossFit- Brianna 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 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. 5 sets for load: 4 hang power cleans
B. 3 rounds for time: [15min cap] 7 strict muscle-ups 10 hang power cleans (185/125 lb)
Post load for clean and time for the WOD. Ex: 245, 12:30 Rx
And coming tomorrow…
CrossFit Total For load: 1-rep max back squat 1-rep max strict press 1-rep deadlift
Post load for each lift and total. Ex: 410, 190, 475 = 1075
Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!
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.
At Home Workout of the Day (WOD)
Warm-Up 1 set: 30 jumping jacks 10 toe touch + jump 30 skier jacks 10 alternating Cossack squats 30 lateral hops over line 10 leg swings (across body) / leg 30 forward-facing hops over line 10 leg swings (forward & backward) / leg”
A. 2 sets: 15 DB rows / arm (heavy) Max superman hold – If needed, substitute a backpack for the DBs
B. 10 x 1:00 rounds: 60-yard shuttle sprints (5 yards, 10 yards, 15 yards) 10 DB deadlifts (or Backpack or 10 Alt Airplanes) Max jumping lunges – Rest 2:00
Post total lunges completed from 10 rounds. Ex 145 Rx (50# DBs)
And coming Saturday… CFM Closed. Try the At Home WOD!
12 Days of CrossFit Bodyweight 12 rounds for time: [25-30min goal] 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 single-leg squats – In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Post the time to complete the WOD. Ex: 26:10 Rx
And coming Sunday…
A. EMOM 6: Minute 1 | :15-:30 hollow hold Minute 2 | :30 handstand walk
B. Ghost 6 rounds for reps: 1:00 calorie row 1:00 burpees 1:00 double-unders – Rest 1:00
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. Ex: 124, 105, 510 Rx
Sunday Schedule
9:45a: Weightlifting- David 11a: All Levels CrossFit- Adam
Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!
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.
Today’s schedule
6:00a: All Levels CrossFit- Michael 7:00a: All Levels CrossFit- Michael 8:00a: Open Gym- Michael 12n: All Levels CrossFit- Mohammed 12n: Zoom CrossFit– Mohammed 1:00p: Open Gym- Adam 4:00p: Open Gym- Jeannette 5:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. On a 5:00 Clock: 1:00 strict handstand push-ups Rest 1:00 1:00 toes-to-bars Rest 1:00 1:00 kipping handstand push-ups
B. For time: [14min cap] 2,000/1,600-m row At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.
Post total for each movement and time for the WOD. Ex: 21, 32, 25, 10:58 Rx.
And coming tomorrow… CFM Closed Friday & Saturday. Try the At Home WODs!
Warm-Up 1 set: 30 jumping jacks 10 toe touch + jump 30 skier jacks 10 alternating Cossack squats 30 lateral hops over line 10 leg swings (across body) / leg 30 forward-facing hops over line 10 leg swings (forward & backward) / leg”
A. 2 sets: 15 DB rows / arm (heavy) Max superman hold – If needed, substitute a backpack for the DBs
B. 10 x 1:00 rounds: 60-yard shuttle sprints (5 yards, 10 yards, 15 yards) 10 DB deadlifts (or Backpack or 10 Alt Airplanes) Max jumping lunges – Rest 2:00
Post total lunges completed from 10 rounds. Ex 145 Rx (50# DBs)
And coming Saturday… CFM Closed Saturday. Try the At Home WODs!
12 Days of CrossFit Bodyweight 12 rounds for time: [25-30min goal] 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 single-leg squats – In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!
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.
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 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 8:00p: Weightlifting- David
Post height for box jumps and time for the WOD. Ex: 39″, 18:10 Rx
And coming tomorrow…
A. On a 5:00 Clock: 1:00 strict handstand push-ups Rest 1:00 1:00 toes-to-bars Rest 1:00 1:00 kipping handstand push-ups
B. For time: [14min cap] 2,000/1,600-m row At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row.
Post total for each movement and time for the WOD. Ex: 21, 32, 25, 10:58 Rx.
Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!
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.
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
Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!
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.
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 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: Open Gym- Ross
Workout of the Day (WOD)
A. 4 sets: 2-6 pull-ups 6 single-arm KB front squats
Alternate arms each set.
Increase load across each set.
Pyramid Double Helen B. For time: [25min cap] 1,200-m run 63 KB swings (53/35 lb) 36 pull-ups 800-m run 42 KB swings 24 pull-ups 400-m run 21 KB swings 12 pull-ups
Post load for KB squat and time for the WOD. Ex 70#, 22:10 Rx
Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night at 8:30 pm and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a friend!
Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!
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.
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 8:30p: CFM Movie Premiere for Spider-Man: No Way Home
Workout of the Day (WOD)
A. 5 Sets For Load: 3 Back Squats
B. 5 Sets For Quality: :45 Wall Sit 10 Single-Arm Ring Rows / Arm
Post load for back squat. Ex: 345#
And coming Saturday…
A. On an 8:00 Clock: Build to a heavy 1-rep power clean with your partner.
B. Partner WOD AMRAP 21: 30/21 Calorie Row 20 Burpees Over the Rower 10 Power Cleans (155/105#) – Alternate work and rest with a partner. – All reps are team totals. One partner working at a time.
Post load for power clean and rounds for AMRAP. Ex: 255#, 5+38 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. 5 Sets, Each For Time: 150/125m Row, Ski or Bike (2x distance) – Rest 1:00 between efforts
B. For Load: Weighted Pull-up 1-1-1-1-1-1-1 Weighted Dip 1-1-1-1-1-1-1
Post fastest and slowest split times. Post load for pull-up and dip. Ex: :32, :36, 92#, 60#
Sunday Schedule
9:45a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
Andrew, Mike, and Scott #teamofthree #partnerwod #dreamteam
CFM Upcoming Events
Thursday, December 16thCFM 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!
Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a 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- Carmen 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. On a 6:00 Clock: 2:00 Max Double Unders, Speed Step, or Singles then… 4:00 Max Handstand Walk Distance, Wall Walks, or Push Ups
B. Partner WOD 5 Rounds For Time: [15min cap] 100 Double Unders 100-ft Single-Arm Overhead Walking Lunge (50/35#)* – Partners alternate work and rest as needed.
*Rx+ 50-ft Synchronized Mixed Carry DB Overhead/KB Front Rack (53/35)
Score total double unders and total distance walked. Post time for the WOD. Ex: 210, 205 ft, 12:40 Rx
And coming tomorrow…
A. 5 Sets For Load: 3 Back Squats
B. 5 Sets For Quality: :45 Wall Sit 10 Single-Arm Ring Rows / Arm
Thursday, December 16thCFM 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!
Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a 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- Cameron 6:00p: Zoom CrossFit– Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. 5 Sets For Load: 5 Push Presses
B. 5 Rounds For Time: [14min cap] 10 Strict Handstand Push-ups 20 Weighted Anchored Sit Ups (35/25#)*
*(Rx+ GHD Sit-ups and/or Toes to Bar)
Post load for press and time for the WOD. Ex: 210#, 10:10 Rx.
And coming tomorrow… Bring-A-Friend Day!!
A. On a 6:00 Clock: 2:00 Max Double Unders, Speed Step, or Singles then… 4:00 Max Handstand Walk Distance, Wall Walks, or Push Ups
B. Partner WOD 5 Rounds For Time: [15min cap] 100 Double Unders 100-ft Single-Arm Overhead Walking Lunge (50/35#)* – Partners alternate work and rest as needed.
*Rx+ 50-ft Synchronized Mixed Carry DB Overhead/KB Front Rack (53/35)
Score total double unders and total distance walked. Post time for the WOD. Ex: 210, 205 ft, 12:40 Rx
