WOD

Workout of the Day (WOD)

5 Rounds [30min cap]
500/400m Row
50 Double Unders
40 Air Squats

Post time for the WOD. Ex: 23:10 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!!

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- 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- Hailey
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Deadlift (increase weight each set)
EMOM 12
Min 1: 4 Deadlifts (Tempo 3011 no bounce)
Min 2: 5 Tall Landing Box Jumps
Min 3: Rest

B. 3 Rounds [18min cap]
20 Single Arm DB Overhead Lunges (10L/10R) (50/35)
20 Burpees
20 DB Hang Snatch (10R/10L) (50/35)

Post load for deadlift and time for the WOD. Ex: 375#, 11:25 Rx.

MON 05.05.25 Read More »

Workout of the Day (WOD)

“Midtown Catch”`
A. For Time [12min cap]
15 Burpees Over Bar
40/30 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

B. In 8 minutes after part A:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

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- Javi
1:00p: Open Gym- Javi
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Guardians of the Galaxy WOD
Team of 4
3 Rounds [30min cap]
40/32 Cal Bike + 40/32 Cal Row
30 Vault over Wall (48”)
200m Worm Carry 200lb
40 3-person Synchro Wall Balls (20/14 at 10/9ft)

All reps are team totals. 1 partner biking and 1 partner rowing at the same time. 1 teammate working at a time over the wall. All teammates carrying the worm.

Post time for the WOD. Ex: 24:40 Rx

Saturday Schedule

8:30a: Open Gym- Cameron
9:30a: All Levels CrossFit- Cameron
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Cameron

And coming Sunday…

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (135/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

Post weight for bench and time for WOD. Ex: 255#, 13:28 Rx

Sunday Schedule

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

FRI 05.02.25 Read More »

Workout of the Day (WOD)

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row

B. 4 Rounds [16min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 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

And coming tomorrow…

“Midtown Catch”`
A. For Time [12min cap]
15 Burpees Over Bar
40/30 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

B. In 8 minutes after part A:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

THUR 05.01.25 Read More »

Workout of the Day (WOD)

A. EMOM 12
Min 1: 12 Deficit Push Ups (3/2”) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. 2 Rounds for Max Reps
3 Minutes: Shuttle Sprints (25-25ft)
1 Minute: Alternating DB Snatches (50/35)
1 Minute: Sit Ups
1 Minute: Wall Balls (20/14 at 10/9ft)
3 Minutes: Rest

Post total reps from intervals. Ex: 232 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…

A. 5 Rounds [15min cap]
40 second Double KB Rack Hold (53’s/35’s)
250/200m Row

B. 4 Rounds [16min cap]
10 Deadlifts (225/155)
15 Pull Ups (Rx+ = C2B)
20 Box Jump Overs (24/20)

Post time for Row Sprints and time for 4 rounds.
Ex: 9:45 Rx, 9:49 Rx

WED 04.30.25 Read More »

Workout of the Day (WOD)

A. Back Squat
3-3-2-2-2-1-1-1-1

B. 3 Rounds [For quality]
Max Handstand Hold
7 Reverse Burpees
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 410#, 34 sec

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…

A. EMOM 12
Min 1: 12 Deficit Push Ups (3/2”) (Rx+ = Ring Push Ups)
Min 2: 20 sec Chin Over Bar Hold

B. 2 Rounds for Max Reps
3 Minutes: Shuttle Sprints (25-25ft)
1 Minute: Alternating DB Snatches (50/35)
1 Minute: Sit Ups
1 Minute: Wall Balls (20/14 at 10/9ft)
3 Minutes: Rest

Post total reps from intervals. Ex: 232 Rx.

TUES 04.29.25 Read More »

Workout of the Day (WOD)

A. Bar Muscle Up Practice
EMOM 10
Min 1: 1-8 Bar Muscle Ups or BMU Drill
Min 2: 30 sec Hollow Hold

B. 4 Rounds [18min Cap]
400m Run
8 Burpee Pull Ups
12 Kettlebell Swings (35/53)

Post time for the WOD Ex: 14:11 Rx.

Upcoming Events

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. Back Squat
3-3-2-2-2-1-1-1-1

B. 3 Rounds [For quality]
Max Handstand Hold
7 Reverse Burpees
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 410#, 34 sec

MON 04.28.25 Read More »

Workout of the Day (WOD)

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

Upcoming Events

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Cancelled
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

And coming Saturday…

Sprintrox Partner WOD
8 Rounds: [45min cap]
400m Run Relay
Each round complete 1 station:
Station 1: 1500m Bike
Station 2: 50m Sled Push (270/180)
Station 3: 12 Sandbag Clean (150/100)
Station 4: 20 Lateral Burpee Box Jump Over (24/20″)
Station 5: 500m Row
Station 6: 100m KB Farmer’s Carry (70’s/53’s)
Station 7: 50m Dumbbell Lunge (50/35)
Station 8: 50 Wall Balls (20/14 at 10/9′)

All the distances and reps are team totals. 1 partner working at a time. Partners may partition the distances and reps anyway. For the sled push, farmer carry, and dumbbell lunge both partners must traverse the same distance with 1 partner working while the other is walking. Partners must tag to exchange who is working.

Post the time to complete the WOD. Ex: 30:40 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:00a: Special All Levels CrossFit- Michael
10:15a: Yoga- Michael

And coming Sunday…

A. Every 5:00 for 3 Sets
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 1-Arm DB Arnold Press (50/35)

B. AMRAP 12
20 Box Jump Overs (24/20″)
20 DB Goblet Squats (50/35)
20 Alt DB Snatch (50/35)

Post rounds and reps for the AMRAP. Ex: 4+32 Rx

Sunday Schedule

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

FRI 04.25.25 Read More »

Workout of the Day (WOD)

A. AMRAP 15
10 Push Ups
15 Hang Power Clean (115/75)
20 Air Squats

B. 3 Rounds [10min cap]
400m Run
Rest 1 minute between rounds

Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 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- Javi
1:00p: Open Gym- Javi
4:00p: Open Gym- Sofia
5:00p: All Levels CrossFit- Sofia
6:00p: All Levels CrossFit- Sofia
7:00p: Weightlifting- David

And coming tomorrow…

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

THUR 04.24.25 Read More »

Workout of the Day (WOD)

Partner WOD
For Time [30min cap]
100 Alt DB Snatch (50/35)
100 Toes To Bar
100 Burpees Over Erg
100/80 Cal Row

All reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 burpees before switching.

Post the time for the WOD. Ex: 19:20 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

A. AMRAP 15
10 Push Ups
15 Hang Power Clean (115/75)
20 Air Squats

B. 3 Rounds [10min cap]
400m Run
Rest 1 minute between rounds

Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx

WED 04.23.25 Read More »

Workout of the Day (WOD)

A. Snatch Complex
Hang Squat Snatch + OHS
4 x 2+1

B. EMOM 16
Minute 1: 5-10 Bar Muscle Ups
Minute 2: 8-16 Box Jumps (30/24″)
Minute 3: 5-10 Snatch (135/95)
Minute 4: Rest

Post load for complex and fewest reps completed for each movement.
Ex: 170#, 6,12, 9 Rx.

Upcoming Events

Today’s schedule

And coming tomorrow…

Partner WOD
For Time [30min cap]
100 Alt DB Snatch (50/35)
100 Toes To Bar
100 Burpees Over Erg
100/80 Cal Row

All reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 burpees before switching.

Post the time for the WOD. Ex: 19:20 Rx

TUES 04.22.25 Read More »