WOD

Workout of the Day (WOD)

4 Rounds [20min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 16:20 Rx

Upcoming Events

Thursday, April 17th 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, 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

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Jeannette

And coming tomorrow…

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

MON 03.31.25 Read More »

Workout of the Day (WOD)

A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 5/5 Single Leg KB Deadlift (70/53)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 325#, 42 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- 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…

Eva Strong
Partner WOD
5 Rounds For Time: [30min cap]
24 Double Unders Together
19 Toes To Bar
2 Clean & Jerks (205/135)
400m Run Together
*Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.

Post time for the WOD. Ex: 21:10 Rx

Saturday Schedule

8:30a: Open Gym- Luke
9:30a: All Levels CrossFit- Luke
10:30a: All Levels CrossFit- Sofia
11:45a: Yoga- Cancelled

And coming Sunday…

Every 2:00 for 8 rounds:
15 Wall-Ball Shots (20/14 at 10/9ft)
Max Cal Row
-Rest 2:00 between rounds.

Score total calories from 8 rounds. Ex: 214 Rx.

Sunday Schedule

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

FRI 03.28.25 Read More »

Workout of the Day (WOD)

A. Power Box Jumps
5 sets of 3 working up in height

B. 4 Rounds [24min cap]
400m Run
16 DB Box Step Overs (50’s/35’s at 24/20″)
25 Toes to Bar

Post height for box jumps and time for the WOD. Ex: 42”, 18:40 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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 5/5 Single Leg KB Deadlift (70/53)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 325#, 42 Rx+

THUR 03.27.25 Read More »

Workout of the Day (WOD)

EMOM 25
Min 1: 18/14 Cal Bike
Min 2: 15 Box Jumps (24/20)
Min 3: 12 Hang Power Snatches (95/65)
Min 4: 5 Wall Walks
Min 5: Rest

Post post fewest reps completed for each minute in EMOM.
Ex: 18, 15, 12, 5 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- Kevin
8:00p: Open Gym- Michael

And coming tomorrow…

A. Power Box Jumps
5 sets of 3 working up in height

B. 4 Rounds [24min cap]
400m Run
16 DB Box Step Overs (50’s/35’s at 24/20″)
25 Toes to Bar

Post height for box jumps and time for the WOD. Ex: 42”, 18:40 Rx

WED 03.26.25 Read More »

Workout of the Day (WOD)

A. Power Clean
5 sets of 3 reps @ 75%
All sets at the same weight
Unbroken touch and go
1 set every 2:30

B. In 3 minutes complete:
3 Rounds
10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell

3 minutes rest and repeat for 3 total AMRAPs

Post load for clean and total reps for the WOD. Ex: 205#, 168 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…

EMOM 25
Min 1: 18/14 Cal Bike
Min 2: 15 Box Jumps (24/20)
Min 3: 12 Hang Power Snatches (95/65)
Min 4: 5 Wall Walks
Min 5: Rest

Post post fewest reps completed for each minute in EMOM.
Ex: 18, 15, 12, 5 Rx

TUES 03.25.25 Read More »

Workout of the Day (WOD)

A. Back Squat
3 x 5 @ 75-80%
Same weight for all sets
Complete 1 set E4M

B. EMOM 15 (30 sec work/ 30 sec rest)
Min 1: Double Unders
Min 2: 10 Pull-ups (Rx+ C2B)
Min 3: Dead hang hold

Post load for squat and total Double unders. Ex: 345#, 248 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. Power Clean
5 sets of 3 reps @ 75%
All sets at the same weight
Unbroken touch and go
1 set every 2:30

B. In 3 minutes complete:
3 Rounds
10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell

3 minutes rest and repeat for 3 total AMRAPs

Post load for clean and total reps for the WOD. Ex: 205#, 168 Rx

MON 03.24.25 Read More »

Workout of the Day (WOD)

AMRAP 16
4 Rounds
10 T2B
10 Front Squats (95/65)

3 Rounds
10 C2B
10 Thrusters (95/65)

2 Rounds
10 BMU
10 Hang Squat Clean Thruster (95/65)

Score Rounds + Reps. Ex 8+7 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Partner WOD
For Time: [24min cap]
3-6-9-12-15-18-21-24-27-30
Cal Row
Burpees Over The Rower

All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post time or total reps completed for the WOD . Ex: 17:21 Rx.

Saturday Schedule

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

And coming Sunday…

“Brunch Hustle”
3 Rounds [24min cap]
12 Tire Flips Jump Through (200)
8 Burpees Over the Wall (48/40″)
35 AbMat Sit Ups (Rx+=50)
100m Kettlebell Farmer’s Carry (53/35’s)

Post time for the WOD. Ex 16:10 Rx+

Sunday Schedule

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

FRI 03.21.25 Read More »

Workout of the Day (WOD)

Partner WOD
AMRAP 8
20/16 Cal Bike
20 Alternating DB Snatch (50/35)
20/16 Cal Row
20 Burpee Box Jump Over (24/20”)

4 Minute Rest and Repeat. Continue where you left off.

Post rounds and reps for each AMRAP. Ex: 4+24 Rx

Upcoming Events

Thursday, March 20th 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- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

AMRAP 16
4 Rounds
10 T2B
10 Front Squats (95/65)

3 Rounds
10 C2B
10 Thrusters (95/65)

2 Rounds
10 BMU
10 Hang Squat Clean Thruster (95/65)

Score Rounds + Reps. Ex 8+7 Rx

THUR 03.20.25 Read More »

Workout of the Day (WOD)

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [16min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)
12 KB Farmer’s Lunges (70’s/53’s)

Post load for squat and time for the WOD. Ex: 325#, 10:20 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- 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- Kevin
8:00p: Open Gym- Michael