WOD

Workout of the Day (WOD)

A. AMRAP 8
Rounds of Cindy*
5 Pull ups
10 Push ups
15 Air Squats
*Rx+= weight vest (20/14)

B. Partner Triple 2 [30min Cap]
2000m Row
200 Double Unders
2 mile Run*
*Rx+= weight vest (20/14) on run

Post rounds from AMRAP and time for WOD. Ex: 8+3 Rx+, 25:30 Rx.

Upcoming Events

Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Monday, May 26th CFM Closed for Memorial Day!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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. E3MOM15
3 Power Clean (touch and go)
2/2 Single leg take off box jumps

B. AMRAP 9
10 Power Cleans (135/95)
3 Bar Muscle Ups

Post load for Power Clean and Rounds for AMRAP. Ex: 235#, 8+7 Rx.

MON 05.19.25 Read More »

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
30 Wallballs (20/14 at 10/9ft)
20 Pull Ups (Rx+ C2B)
10 Front Squats (155/105)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

Upcoming Events

Thursday, May 15th 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

“Kessel Row”
15 Minute AMRAP Partner WOD
Max distance meters row

Every 3 minutes (at 3,6,9,12) athlete must stop rowing and team completes:
3 deadlifts (315/215)
30 synchronized double-unders
3 deadlifts (315/215)

1 partner working at a time on the row. Deadlift reps are team totals.

Score = Total meters rowed. Ex: 3103 meters

“It’s not about the speed, it’s the distance!”

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. Hill Sprint
6 x 50m Hill Sprint
rest 2 minutes between efforts [rest begins at the end of the sprint: top of the hill]

B. 3 Rounds [18min cap]
50m KB Farmer’s Carry (53’s/35’s)
20 Alt DB Snatch (50/35)
40m Backward Sled Pull (135/90) (4 x 10m)
8 Tire Flips
16 Sledge Strikes (10/8)

Post a time from fastest hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

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

FRI 05.16.25 Read More »

Workout of the Day (WOD)

Partner WOD
AMRAP 20
30-20-10
Goblet Squats (50/35)
Push Ups
DB Box Step Overs (50/35) at 20″
Burpees

All reps are team totals. 1 partner working at a time. Partition the reps any way.

Post the rounds and reps completed. 6+20 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- Jeannette
7:00p: Weightlifting- David

And coming tomorrow…

A. Thruster (from the Rack)
2-2-2-2-2

B. EMOM 10
Min 1: 1 set of Thrusters (50% Part A.)
Min 2: 1 set of Strict Pull Ups

Post load for thruster in Part A and total reps completed in EMOM.
Ex: 230#, and 110 @115# Rx

THUR 05.15.25 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

A. L-sit Hold
In 15 minutes
– Practice L-sit hold progressions.
– Complete 1 max L-sit Hold for time.
– L-sit hold rings at 30” with feet above 30” box (straight legs) = Benchmark Rx Standard.
– Rx+ L-sit palms on the floor

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (35/53)
15 Toes to Bar

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 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… Bring-A-Friend Day!

Partner WOD
AMRAP 20
30-20-10
Goblet Squats (50/35)
Push Ups
DB Box Step Overs (50/35) at 20″
Burpees

All reps are team totals. 1 partner working at a time. Partition the reps any way.

Post the rounds and reps completed. 6+20 Rx.

WED 05.14.25 Read More »

Workout of the Day (WOD)

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (165/110) (Rx+ 205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 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- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (35/53)
15 Toes to Bar

Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.

TUES 05.13.25 Read More »

Workout of the Day (WOD)

2 Rounds For Time [20min cap]
15 Pull Ups
30 Double Unders
40/30 Cal Row
30 Double Unders
15 Pull Ups
30 Double Unders
40 Box Jumps (24/20”)
30 Double Unders

Post time to complete WOD, Ex. 14:48 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)

B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (165/110) (Rx+ 205/135)
3 Front Squats

**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.

Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.

MON 05.12.25 Read More »

CFM 13th Anniversary Party Saturday at 5 pm!

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
30 Wallballs (20/14 at 10/9ft)
20 Pull Ups (Rx+ C2B)
10 Front Squats (155/105)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

Upcoming Events

Saturday, May 10th CFM 13th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Today’s schedule

And coming Saturday…

Obi Ani
Partner WOD
Rep Rounds For Time [30min cap]
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Box Jump Overs (20/24), partner Dead Hang Hold
Deadlift (155/225), partner Handstand Hold
2 Rope Climbs** Each Round, partner Deadlift Hold

All reps are team totals.
1 partner working at a time while other in hold.
Partition the rounds and reps any way.

**All athletes must wear long socks or shin guard to protect their shins for climbing the rope.

Post the time for the WOD. Ex: 23:40 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
5:00p: CFM 13th Anniversary Party!

And coming Sunday…

For Time: (on a running clock) [28min cap]
4 Rounds*
8 Clean and Jerk (95/65) (Rx+ 115/85)
15 Sit Ups (Rx+ Medball Sit Ups 20/14)
200m Run
Rest 4 minutes
4 Rounds
8 Overhead Squat (95/65) (Rx+ 115/85)
15 Sit Ups (Rx+ GHD Sit Ups)
200m Run

*[12min cap on 1st 4 rounds]

Score total time for the WOD including rest. Ex: 21:10 Rx

Sunday Schedule

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

FRI 05.09.25 CFM 13th Anniversary Party Saturday! Read More »

Workout of the Day (WOD)

Partner WOD
AMRAP 18
80/60 Cal Row
60 Toes to Bar
40 Shoulder to Overhead (155/105)
20/14 Bar Muscle Ups

All the reps are team total. One partner working at a time. Partition reps any way.

Post rounds + reps for AMRAP. Ex: 1+126 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- Sofia
6:00p: All Levels CrossFit- Sofia
7:00p: Weightlifting- David