“Throttle Up” 2 Rounds 1 minute as many reps as possible. Rest 1 minute between movements. Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/155) Min 2: Rest Min 3: DB Hang Squat Clean (50’s/35’s) (Rx+ 70’s/50’s) Min 4: Rest Min 5: Power Snatch (95/65) (Rx+ 135/95) Min 6: Rest Min 7: Overhead Squat (95/65) (Rx+ 135/95) Min 8: Rest Min 9: Box Jump Overs (24/20) Min 10: Rest
Post total reps of the complex for minute 1 and total of all the other movements. Ex: 13, 105 Rx.
Upcoming Events
Thursday, September 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!
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- Jeannette 7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
3 Rounds For Time [21min cap] 12 Alternating DB Split Snatches (50/35) 12 Alternating DB Hang Clean and Split Jerk (50/35) 24 Toes to Bar 500/400m Row
B. 4 Rounds For Time [16min cap] OR Quality Min 1: 25 Straight Leg Sit Ups Min 2: 15 Dumbbell Bench Press (50’s/35’s) (Rx+ 70’s/50’s) Min 3: 10 Strict Chin Ups Min 4: Rest
Post load for clean and time for the WOD. Ex: 235#, 14:45 Rx
Upcoming Events
Thursday, September 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!
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…
“Throttle Up” 2 Rounds 1 minute as many reps as possible. Rest 1 minute between movements. Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/155) Min 2: Rest Min 3: DB Hang Squat Clean (50’s/35’s) (Rx+ 70’s/50’s) Min 4: Rest Min 5: Power Snatch (95/65) (Rx+ 135/95) Min 6: Rest Min 7: Overhead Squat (95/65) (Rx+ 135/95) Min 8: Rest Min 9: Box Jump Overs (24/20) Min 10: Rest
Post total reps of the complex for minute 1 and total of all the other movements. Ex: 13, 105 Rx.
4 Rounds For Time: [24min cap] 400m Run 15 Box Jumps (30/24″) 9 Shoulder to Overhead (135/95)
Post time for the WOD. Ex: 17:10 Rx
Upcoming Events
Sunday, August 17th Pop Up 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD For Time [24min cap] 30 Burpees Over the Bar Partner Medball Bear Hug 40 Deadlifts (225/155) Partner Rower Plank Hold 60 Wall Balls (20/14) Partner Deadlift Hold
90/70 Cal Row
60 Wall Balls (20/14) Partner Deadlift Hold 40 Deadlifts (225/155) Partner Rower Plank Hold 30 Burpees Over the Bar Partner Medball Bear Hug
All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.
Score time to complete the WOD. Ex: 22:19 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Cameron 11:45a: Yoga- Michael
And coming Sunday… Bring-A-Friend Day!
Partner WOD 3 Rounds [60 sec work : 10 sec transition] Min 1: 10/7 Calorie Bike Relay Min 2: 20 DB Box Step Ups (50/35)(24/20) Min 3: 10/7 Calorie Row Relay Min 4: 24 Russian Kettlebell Swings (70/53) Min 5: 10/7 Calorie Bike Relay Min 6: 20 DB Reverse Lunge Step (50/35) Min 7: 10/7 Calorie Row Relay Min 8: 24 Sit Ups
[27:50min Total Time]
1 partner working at a time. All reps are team totals.
Post total of fewest reps completed in each minute. Ex: 20, 20, 20, 24, 20, 20, 20, 24 = 168 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Front Box Squat: 5 sets of 2 with 3 sec pause. Worksets at same weight (@ 60% of 1 rep max) Rest 90 seconds between sets.
B. Partner WOD 15 minutes as many rounds as possible (AMRAP) 30 Goblet Squats (53/35) 30 Kettlebell Swings (53/35) 30/24 Cal Row 30 Sumo Deadlift High Pull (53/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
Upcoming Events
Thursday, August 14th 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!
Sunday, August 17th Pop Up 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- Sofia 6:00p: All Levels CrossFit- Sofia 7:00p: Weightlifting- David
And coming tomorrow…
4 Rounds For Time: [24min cap] 400m Run 15 Box Jumps (30/24″) 9 Shoulder to Overhead (135/95)
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean 80% of 1 rep max
B. 4 Rounds In 2 minutes complete… 20/16 Cal Echo Bike 5 Power Clean (70% or less Part A.) Then in the remaining time… AMRAP Toes to Bar Rest 4 minutes between rounds
Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 125# Rx.
Upcoming Events
Thursday, August 14th 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!
Sunday, August 17th Pop Up 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- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!!
A. Front Box Squat: 5 sets of 2 with 3 sec pause. Worksets at same weight (@ 60% of 1 rep max) Rest 90 seconds between sets.
B. Partner WOD 15 minutes as many rounds as possible (AMRAP) 30 Goblet Squats (53/35) 30 Kettlebell Swings (53/35) 30/24 Cal Row 30 Sumo Deadlift High Pull (53/35)
1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.
Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx
A. “Hanging Out” Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (75/55) (Rx+ 95/65) Burpee Box Jump Overs (24/20)
B. CORE CASHOUT 3 Sets of Max Hollow Rocks 60 seconds Chin Up Grip Hold (Rx+ Fat Gripz) Rest 2 minutes between sets
Post time for the WOD. Ex: 12:10 Rx+
Upcoming Events
Thursday, August 14th 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!
Sunday, August 17th Pop Up 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- Hailey 6:00p: All Levels CrossFit- Sofia 7:00p: All Levels CrossFit- Sofia
And coming tomorrow…
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean 80% of 1 rep max
B. 4 Rounds In 2 minutes complete… 20/16 Cal Echo Bike 5 Power Clean (70% or less Part A.) Then in the remaining time… AMRAP Toes to Bar Rest 4 minutes between rounds
Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 125# Rx.
A. E4MOM 16 Min 1: 3 Deadlift Min 2: 30 sec Handstand Hold Min 3: 5-8 Weighted Pull Ups Min 4: Rest
B. 4 Rounds [12min cap] 15/12 Cal Row 300-ft Single Arm Farmer’s Walk (53/35)
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
Upcoming Events
Thursday, August 14th 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!
Sunday, August 17th Pop Up 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. “Hanging Out” Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (75/55) (Rx+ 95/65) Burpee Box Jump Overs (24/20)
B. CORE CASHOUT 3 Sets of Max Hollow Rocks 60 seconds Chin Up Grip Hold (Rx+ Fat Gripz) Rest 2 minutes between sets
3 sets of AMRAP 5 15/12 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
Post rounds and reps for the AMRAP. Ex: 7+10 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!! 31Heroes was created to help support the families of those killed in action on 8-6-2011; a date which resulted in our largest loss of life in a single day during the Afghan War as 30 service-members, across 3 branches, and 1 working dog, were killed in action. The fundraiser helps support the families of those lost along with the larger Navy Seal community and also to aid in the treatment of PTSD and Traumatic Brain Injury. Make a donation to support here: https://give.classy.org/CFM31Heroes2025
Thursday, August 14th 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- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.
This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.
Foundation Division 8 Thrusters or Squats (15/10# Dumbbells) 6 Ring Rows 11 Step Ups (20/16″) 400m Walk or Medball Carry (20/14)
Additional Scaling Options: Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1 Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thruster. Can be modified to Dumbbell Thruster Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12” Box Jumps will be step downs only
Saturday Schedule
7:45a: Doors Open 8:31a: 1st Heat (Arrive at 8:00a) 9:15a: 2nd Heat (Arrive at 8:45a) 10:00a: 3rd Heat (Arrive at 9:30a)
And coming Sunday…
AMRAP 10 10-20-30-40-50-… Double Unders 3-6-9-12-15-… Hand Release Push Ups
-3min Rest-
AMRAP 10 10 Sumo Deadlift High Pull (53/35) 10 AbMat Sit Ups 10 Jumping Lunges
Post rounds for each AMRAP. Ex: 9+60 Rx, 8+8 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Strict Pull Ups 3 sets of max reps Complete 1 sets every 4 minutes
B. 3 Rounds For Time [17min cap] 5 Wall Walks 15 Hang Power Clean (120/85) (Rx+ 155/105) 25 Wall Balls (20/14 at 10/9ft) Rest 1 minute between rounds
Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Thursday, August 14th 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- Stasia 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: Weightlifting- David
And coming tomorrow…
3 sets of AMRAP 5 15/12 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
A. Rope Climbs Practice rope climb progressions* *All athletes must wear long socks or shin guards to protect shins when climbing EMOM 8 Min 1: 1-5 Rope Climbs Min 2: Rest
B. 3 Rounds [20min cap] 567m Run 20 DB Box Step Overs (50’s/35’s)(24/20) 20 Medball Sit Ups (20/14)**
**Rx+ 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Post time for the WOD. Ex: 15:43 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Thursday, August 14th 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- 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. Strict Pull Ups 3 sets of max reps Complete 1 sets every 4 minutes
B. 3 Rounds For Time [17min cap] 5 Wall Walks 15 Hang Power Clean (120/85) (Rx+ 155/105) 25 Wall Balls (20/14 at 10/9ft) Rest 1 minute between rounds
Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx
