Thursday, June 24th 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 26th 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!
Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!
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- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael
Workout of the Day (WOD)
E6MOM for 5 Rounds
15/12 Cal Row
20 Wallballs (20/14)
15/12 Cal Row
12 Pull Ups (Rx+ C2B)
At Home
E6MOM for 5 Rounds
200m Run
8/8 1-Arm DB Thruster (50/35)
200m Run
12 DB Hang Power Clean (50’s/35’s)
fastest and slowest time. Ex: 2:58, 3:25 Rx+
And coming tomorrow…
A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run
6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:00p: Weightlifting- Michael
Workout of the Day (WOD)
A. For Time [14min cap]
3 Rounds
15/12 Cal Row
15 Chest to Bar Pull Ups
15 Slamballs (30/20)
B. EMOM 12
Min 1: 8 Bench Press
Min 2: 8 Ring Support Hold Leg Raises
Min 3: Rest
At Home
A. For Time [14min cap]
3 Rounds
200m Run
15 DB Bent Row (50’s/35’s)
15 DB Snatch (50/35)
B. EMOM 12
Min 1: 8 Glute Bridge Floor Press
Min 2: 8 V-Ups
Min 3: Rest
Post time for the WOD. Ex: 10:10 Rx.
And coming Saturday…
“SAY THEIR NAMES”
0-9 Minutes FLOYD
AMRAP in 9 minutes
5-10-15-20-25-… Bar Facing Burpees
1-2-3-4-5-… Clean-and-Jerk (155/105)
Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
On a 9-minute clock, perform as many repetitions as possible (AMRAP) of the prescribed work in the order written. Athlete will perform 5 Bar Facing Burpees and 1 Clean-and-Jerk in the first round. Continue with this pattern, adding 5 Bar Facing Burpees and 1 Clean-and-Jerk every round.
Score is rounds and repetitions completed before the 9-minute clock stops.
Background: This memorial workout is dedicated to George Floyd who died in police custody after being brutally arrested by four Minneapolis police officers on May 25, 2020. His killing sparked peaceful protests and riots in over 100 cities in the US.
George Floyd was known as a peace activist and a respected community leader.
This workout was designed by @peterabundant of Wakanda Fit LLC @wakandafitllc.
9-12 Minutes Rest
12-22 Minutes TAYLOR
For Time [From 12 minute mark to cap at 22 minutes]
26 Deadlifts (135/95 lb)
26 Hang Power Cleans (135/95 lb)
26 Front Squats (135/95 lb)
26 Shoulder-to-Overheads (135/95 lb)
Every minute on the minute, perform:
6 Burpees
With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 6 Burpees every minute on the minute and then continuing to finish the workout.
Score is the time on the clock when the 26th Shoulder-to-Overhead is completed.
Background: This memorial workout is dedicated to Breonna Taylor, a 26-year-old African-American emergency room technician, who was killed on March 13, 2020, after being confronted by Louisville police who were executing a “no-knock” search warrant on her apartment.
At the time of her death, Breonna was working at the University of Louisville Health as an essential worker during the COVID-19 pandemic.
This workout was designed by Iron Roots Athlete @iron.roots.athelete as part of their initiative to continue fostering conversations on the progress of supporting people of color in the fitness community. It was one of the initial memorial WODs for their ‘Walk With Us: A Program Series With a Purpose.’
According to the initial post by Iron Roots, 26 represents the age when Breonna was killed and the 6 burpees signifies the number of bullets that struck her.
22-25 Minutes Rest
25-47 Minutes ARBERY
For Time [From 25 minutes to cap at 47 minutes]
2 Rounds
400 meter Run
2 minute Plank Hold (cumulative)
23 Box Jumps (24/20 in)
20 Alternating Dumbbell Snatches (50/35 lb)
With a running clock, as fast as possible perform the prescribed work in the order written for 2 rounds. Accumulate 2 total minutes in the Plank Hold position per round. Break from the Plank Hold as needed but do not count rest time toward the 2 minutes.
Score is the time on the clock when the last round of Alternating Dumbbell Snatches is completed.
Background: This workout is dedicated to Ahmaud Arbery who was killed on February 23, 2020, while unarmed and jogging along a road in Satilla Shores, Georgia.
The fact that the Arbery’s killer(s), a white father and son, were not arrested until 74 days later, after a video of the incident went viral, sparked unrest about racial profiling and unfair treatment of African-Americans in America.
This workout was designed by Coach Mike Bernitt of Monroe County CrossFit @monroe_county_crossfit (Rochester, NY, USA) as a tribute to the young man and has been modified for the Say Their Names WOD.
The rep scheme signifies the date when Arbery was killed 2-23-20
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette 10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. 3 Rounds NOT for time
6 Seated Arnold Press (alternating) (AHAP)
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks
B. 3 Rounds
100m Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Sledge Strikes (16/10)
At Home
B. 3 Rounds
100m Farmer Carry (50’s/35’s)
20 Goblet Squats (50/35)
25 DB Snatch (50/35)
Post time for WOD Ex: 11:45 Rx
Sunday Schedule
8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista
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- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
A. Tony’s Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)
At Home
Dumbbells (50’s/35’s)
Equipment Free
AMRAP 8
5/5 Single Leg Toe Touches
8 Star Jumps
3/3 Reverse Lunge Steps
4 Burpees
2 Inverted Burpees
B. 3-way Hamstring stretch
Post rounds and reps completed. Ex: 6+8 L3
And coming tomorrow…
A. For Time [14min cap]
3 Rounds
15/12 Cal Row
15 Chest to Bar Pull Ups
15 Slamballs (30/20)
B. EMOM 12
Min 1: 8 Bench Press
Min 2: 8 Ring Support Hold Leg Raises
Min 3: Rest
At Home
A. For Time [14min cap]
3 Rounds
200m Run
15 DB Bent Row (50’s/35’s)
15 DB Snatch (50/35)
B. EMOM 12
Min 1: 8 Glute Bridge Floor Press
Min 2: 8 V-Ups
Min 3: Rest
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– Brianna
1:00p: Open Gym- Brianna
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)
For Time [20min cap]
800m Run
80 Double Unders
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m Run
60 Double Unders
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m Run
40 Double Unders
15 Kettlebell Swings (70/53)
15 Handstand Push Ups
Post time for the WOD. Ex: 14:45 Rx.
And coming tomorrow…
A. Tony’s Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
(M =65/135/185, W =35/85/125)
At Home
Dumbbells (50’s/35’s)
Equipment Free
AMRAP 8
5/5 Single Leg Toe Touches
8 Star Jumps
3/3 Reverse Lunge Steps
4 Burpees
2 Inverted Burpees
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- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single
B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold (Rx+ GHD Sit Up Hold)
Min 3: Rest
At Home
A. Single Leg Deadlifts
6 sets of 3/3
Tempo 3131 and complete reps on both sides.
Increase weight if possible.
B. EMOM 12
Min 1: 8-12 Straight Leg Raises
Min 2: 30-40 second plank hold
Min 3: Rest
Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.
And coming tomorrow…
For Time [20min cap]
800m Run
80 Double Unders
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m Run
60 Double Unders
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m Run
40 Double Unders
15 Kettlebell Swings (70/53)
15 Handstand Push Ups
Thursday, June 24th 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 26th 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!
Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!
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– Brianna
1:00p: Open Gym- Brianna
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
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. For Time [18min cap]
2 Rounds
50/40 Calorie Row
40 Wall balls (20/14)
30 Med Ball Sit ups (20/14)
20 Box Jump Overs (24/20)
B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 10 Rower Pike Ups
Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)
At Home
2 Rounds
500m Run
40 V-Ups
30 1-Arm Thrusters (50/35)
20 Burpees Over the DB
B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 10 Straight Leg Weighted Sit Ups
Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)
Post time for the WOD. Ex: 15:20 Rx
And coming tomorrow…
A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single
B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold (Rx+ GHD Sit Up Hold)
Min 3: Rest
At Home
A. Single Leg Deadlifts
6 sets of 3/3
Tempo 3131 and complete reps on both sides.
Increase weight if possible.
B. EMOM 12
Min 1: 8-12 Straight Leg Raises
Min 2: 30-40 second plank hold
Min 3: Rest
Post load for deadlift and fewest reps/secs in EMOM. Ex: 455#, 10,40 Rx.
6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Mohammed
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. 3 Rounds [15min cap]
9 Strict Handstand Push Ups
12 DB Deadlift (50’s/35’s)
15 DB Squat (50’s/35’s)
B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)
At Home
B. DB Clean Complex
DB Hang Power Clean + DB Power Clean + DB Lunge
4 x 3+2+2
Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#
And coming Saturday…
Partner WOD
Oh! Baby, Baby!
For Time [35min cap]
280 Team Med Ball Bear Hug Step Ups (20/14#)(24/20″)
10 Rounds (Partners alternate complete rounds)
150m Sandbag Cradle Carry (50/25)
10 Slam Ball Wall Balls (30/20)
5 Devil’s Press (50/35’s)
All reps are team totals. 1 partner working at a time on the step ups while the other partner is working on the 10 rounds. Once the 10 rounds or the step ups are complete partners may alternate working on the remaining steps or rounds.
Post time for the WOD. Ex: 28:10 Rx.
Saturday Schedule
8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette 10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller
And coming Sunday…
A. Tire Flips
3 x 10 (touch and go)
B. 3 Rounds [20min cap]
100m Farmer Carry (53/35’s)
15 Sledge Strikes (16/10)
20 Mountain Climbers (L+R=1)
300m Run (around the building)
-2min Rest Between Rounds-
At Home
A. DB Power Cleans
3 x 10 (touch and go)
B. 3 Rounds [20min cap]
100m Farmer Carry (50’s/35’s)
15 DB Snatch (50/35)
20 Mountain Climbers (L+R=1)
300m Run
-2min Rest Between Rounds-
Post time for the WOD. Ex: 18:20 Rx.
Sunday Schedule
8:30a: Weightlifting- Michael
9:45a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval
B. 4 Rounds For Quality
10 Rower Pike Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)
At Home
A. Run Intervals
600m – 400m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval
B. 4 Rounds For Quality
10 Weighted Straight Leg Sit Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)
Post cumulative time for row intervals (not including rest) and fewest reps of unbroken double unders.
Ex: 7:04, 88 Rx
And coming tomorrow…
A. 3 Rounds [15min cap]
9 Strict Handstand Push Ups
12 DB Deadlift (50’s/35’s)
15 DB Squat (50’s/35’s)
B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)
At Home
B. DB Clean Complex
DB Hang Power Clean + DB Power Clean + DB Lunge
4 x 3+2+2
Post time for the WOD and load for clean complex. Ex: 9:10 Rx, 245#
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Friendly Fran
3 Rounds [13min cap]
21 Thrusters (Less than 50% 1 RM or 115/85)
21 Chest to Bar Pull Ups (Less than 100% of max)
*Goal time sub 9 minutes
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
At Home
A. 3 Rounds [13min cap]
21 DB Thrusters (50’s/35’s)
21 DB Bent Row (50’s/35’s)
Post the load and time for the WOD. Ex: 8:42 at 115#
And coming tomorrow…
A. Row Intervals
800m – 600m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval
B. 4 Rounds For Quality
10 Rower Pike Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)
At Home
A. Run Intervals
600m – 400m – 400m – 200m
Rest 1:1
During Rest, Accumulate 1 minute plank hold each interval
B. 4 Rounds For Quality
10 Weighted Straight Leg Sit Ups
8/8 Dumbbell Curls
Double Unders (Less than 60% of max)
Post cumulative time for row intervals (not including rest) and fewest reps of unbroken double unders.
Ex: 7:04, 88 Rx
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael 12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette 6:00p: Zoom CrossFit– Jeannette
7:15p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 2 Hang Power Snatch + 2 Overhead Squat
B. AMRAP 16
5 Power Cleans (65% 1RM)
10 Alternating Pistols
15/12 Cal Row
At Home
A. E3MOM 12
DB Snatch Complex (increase weight each round)
1 x 3 DB Hang Power Snatch + 2/2 Filly Overhead Squat
B. AMRAP 16
5 DB Power Clean (50’s/35’s)
10 Alternating Pistols
200m Run
Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx
And coming tomorrow…
A. Friendly Fran
3 Rounds [13min cap]
21 Thrusters (Less than 50% 1 RM or 115/85)
21 Chest to Bar Pull Ups (Less than 100% of max)
*Goal time sub 9 minutes
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
At Home
A. 3 Rounds [13min cap]
21 DB Thrusters (50’s/35’s)
21 DB Bent Row (50’s/35’s)
Post the load and time for the WOD. Ex: 8:42 at 115#
