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#
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, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!
Today’s schedule
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- Michael
4:45p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey 6:00p: Zoom CrossFit– Hailey
7:15p: All Levels CrossFit- Hailey
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. For Time [20min cap]
22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups
B. EMOM 10
Min 1: Toes to Bar or V-Ups
Min 2: Devil’s Press (50’s/35’s)
Post time for the WOD and fewest reps of toes to bar and devil’s press in the EMOM.
Ex: 12:45, 18, 4 Rx
And coming tomorrow…
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
6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
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: Open Gym- Mohammed 6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then… EMOM 8
1 set of Strict Handstand Push Ups
B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)
Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.
And coming Saturday…
Buzz Lightyear
Partner WOD [30min cap]
3 Rounds
400m Run Together
30 Burpees Over the Bar
6 Rope Climbs**
Directly into:
14 Clean and Jerks (115/85)
14 Clean and Jerks (135/95)
14 Clean and Jerks (155/105)
14 Clean and Jerks (185/125)
14 Clean and Jerks (205/135)
At Home
3 Rounds
400m Run
15 Burpees Over the DB
6 Atomic Sit Ups (50/35)
*Directly into unbroken sets of:
7 DB Clean and Jerks (50’s/35’s)
9 DB Clean and Jerks (50’s/35’s)
11 DB Clean and Jerks (50’s/35’s)
13 DB Clean and Jerks (50’s/35’s)
15 DB Clean and Jerks (50’s/35’s)
*If you break the sets, perform 8 burpees over the DB.
All reps are team totals. 1 partner working at a time (except both partners complete the run together). Partners may partition the reps any way.
**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.
Post Time or Clean & Jerk Reps Completed for the WOD. Ex: 28:12 Rx, or 65 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
All reps and distances are team totals. One person working at a time. Partners may partition the rounds and reps anyway.
Post time for the WOD. Ex: 20:40 Rx.
Sunday Schedule
8:00a: Weightlifting- Michael
9:30a: 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- Cameron 6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
Workout of the Day (WOD)
AMRAP 20
12 KB OH Lunges Right Arm (35/26)
12/12 Single Arm Russian KB Swing (35/26)
6/6 Single Arm KB Straight Leg Sit Ups (35/26)
12 KB OH Lunges Left Arm (35/26)
6/6 Single Arm KB Push Press (35/26)
60 Double Unders
Post rounds and reps for the AMRAP. Ex: 5+30 Rx
And coming tomorrow…
A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then… EMOM 8
1 set of Strict Handstand Push Ups
B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)
Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.
