A. Turkish Get Ups 4 x 3 (3 reps each arm alternating) -increase the weight each set or stay at the same weight -Rx+ = use barbell
B. Rep Rounds [15min cap] 40-30-20-10 Wall Balls (20/14) 20-15-10-5 Hang Power Clean (135/95)
Post load for TGU and time for the WOD. Ex: 70#, 10:10 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- 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- 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. EMOM 8 Min 1: Chest to Bar Pull Ups (less than 50%) Min 2: V-Ups
B. 4 Rounds [20min cap] 400m Run 25 Sit Ups 15 Push Ups
Open Workout 25.3 For Time: [20min cap] 5 Wall Walks 50 Cal Row 5 Wall Walks 25 Deadlift (225/155) 5 Wall Walks 25 Cleans (135/85) 5 Wall Walks 25 Snatch (95/65) 5 Wall Walks 50 Cal Row
Scaled: Scaled Wall Walk, Men (135/95/65) Women (86/65/45) Foundation: 5ft Bear Crawl, Men (95/65/45) Women (75/55/35)
Post time for the WOD. Ex: 16:54 Rx
Upcoming Events
Friday, March 14th Friday Night Lights (FNL) continues for Workout 25.3! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- 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: Friday Night Lights Doors Open
And coming Saturday…
Partner WOD AMRAP 20 24 Wall Balls 16 Toes To Bar 24 Wall Balls 4 Ring Muscle Ups
All the reps are a team total. Partition the reps any way. 1 partner working at a time.
Post rounds and reps completed. Ex: 5+20 Rx.
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. Weighted Pull-ups 4 sets of 5 reps increase weight each set
B. Every 3:00 for 7 rounds: 200m Run 12 DB Box Step-Overs (35’s/25’s at 24/20″)
Post load for pull-ups and slowest time for the WOD. Ex: 44#, 1:38 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
A. 3 Rounds [30min cap] 400/350m Row 300m Run 20/16 Cal Bike 1 minute elbow plank Rest 2 minutes between rounds
B. 3-way hamstring stretch 1) leg straight up 2) leg outside 3) leg across the body -Hold each position for 45-60 sec/side
Post the time for the WOD. Ex: 23:40 Rx.
Upcoming Events
Friday, March 14th Friday Night Lights (FNL) continues for Workout 25.3! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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: Open Gym- Michael
And coming tomorrow…
Open Workout 25.3 Predictions For Time [10min cap] 50 Cal Row 50 Deadlift (225/155) 50 Cal Row 25 Wall Walks
OR
25.3 For Time [10min cap] 30 Cal Row 30 Deadlift (155/105) 30 Cal Row 30 Clean (155/105) 30 Cal Row 30 Snatch (155/105)
25.4 Then… 6 Minutes Max Complex 1 Clean + 1 Hang Clean
A. EMOM 8 0:10-0:20 sec freestanding handstand hold
B. 3 Rounds: [18min cap] 15 Burpee Box Jump Overs (24/20”) 50 Double-unders 10 R-arm DB OH Lunges (50/35) 10 L-arm DB OH Lunges (50/35)
Post total time for hs hold and time for the WOD. Ex: 1:12, 13:23 Rx.
Upcoming Events
Friday, March 14th Friday Night Lights (FNL) continues for Workout 25.3! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- 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: Weightlifting- David
And coming tomorrow…
A. 3 Rounds [30min cap] 400/350m Row 300m Run 20/16 Cal Bike 1 minute elbow plank Rest 2 minutes between rounds
B. 3-way hamstring stretch 1) leg straight up 2) leg outside 3) leg across the body -Hold each position for 45-60 sec/side
A. 10 Rounds For Time: [15min cap] 3 Bar muscle-ups 80m run
B. Strict Chin-ups Complete 3 sets of 3-10 reps -rest 2 minutes between sets
Post time for the WOD and total chin-ups completed. Ex: 9:10, 30 Rx
Upcoming Events
Friday, March 14th Friday Night Lights (FNL) continues for Workout 25.3! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- 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 8 0:10-0:20 sec freestanding handstand hold
B. 3 Rounds: [18min cap] 15 Burpee Box Jump Overs (24/20”) 50 Double-unders 10 R-arm DB OH Lunges (50/35) 10 L-arm DB OH Lunges (50/35)
Post total time for hs hold and time for the WOD. Ex: 1:12, 13:23 Rx.
A. 8 Rounds Every 2 minutes complete for time: 10 Sumo Deadlift High Pulls (75/55) 10 Wall-balls (20/14 at 11/10 ft)
B. Shoulder Press 3-3-3-3 -work up to a heavy set of 3 -start at 60-70% and build to 80-90%
Post slowest time for the WOD and load for press. Ex: 0:51 Rx, 160#
Upcoming Events
Friday, March 14th Friday Night Lights (FNL) continues for Workout 25.3! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- 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. 10 Rounds For Time: [15min cap] 3 Bar muscle-ups 80m run
B. Strict Chin-ups Complete 3 sets of 3-10 reps -rest 2 minutes between sets
Post time for the WOD and total chin-ups completed. Ex: 9:10, 30 Rx
Scaled: Men (65/85/105), Women (45/55/65) Single Unders Jumping Pull-up, Pull-up, Chest-to-bar Pull-up
Foundation: (45/35) all sets Single Unders or Jumping Jacks Bent row (45/35), Jumping Pull-up, Jumping Chest-to-bar Pull-up
Post the time to complete or total reps completed. Ex: 9:40 Rx
Upcoming Events
Friday, March 7th Friday Night Lights (FNL) continues for Workout 25.2! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- 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: Friday Night Lights Doors Open
And coming Saturday…
Partner WOD AMRAP 5-7-9 12 Burpee box jump-overs (24/20”) 100m KB Farmer’s Carry (53’s/35’s) 20/16 Cal Bike Rest 1 minute between AMRAPs and continue where you left off.
All reps are team totals. 1 partner working at a time. Partition the reps any way. Both partners must walk 100m while 1 partner carry’s KBs.
Post rounds and reps. 100m = 10 reps. Ex: 7+24 Rx.
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. 3 Rounds For Time: [20min cap] 90 Air Squats 30 Russian Kettlebell Swings (53/35) 10 Power Snatches (135/95)
B. Power Snatch 5×1 In 10 minutes work up to a heavy single -start at 60-70% -build to 80-90% to finish -Note this is after a workout so this does not have to be a PR -if feeling good, and form allows working up beyond 90% or to a new 1RM
Post time for the WOD and load for snatch. Ex: 15:55 Rx, 210#
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
A. Handstand Walk: In 10 minutes practice HS Walk progressions Complete a max distance HS Walk
B. Shoulder Press 5×2 EMOM 20 (40 sec work: 20 sec rest) Min 1: 2 Shoulder Press Min 2: 5 Candlestick to Straddle Stretch Min 3: 10/8 Cal Bike or Ski Min 4: Rest -Increase the weight on the press each set as form allows -Start at 60% and build to 80-90% -This does NOT have to be a 2 rep max but could be
Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx
Upcoming Events
Friday, March 7th Friday Night Lights (FNL) continues for Workout 25.2! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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: Open Gym- Michael
*Athletes must wear long socks or shin protection for climbing rope.
B. EMOM 9 Min 1: 8/8 DB Gorilla Rows Min 2: 1 Set Unbroken Push-ups (10-40) Min 3: Rest
Post rounds and reps for AMRAP and fewest reps of push-ups. Ex: 8+8 Rx, 24 Rx
Upcoming Events
Friday, March 7th Friday Night Lights (FNL) continues for Workout 25.2! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- 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: Weightlifting- David
And coming tomorrow…
A. Handstand Walk: In 10 minutes practice HS Walk progressions Complete a max distance HS Walk
B. Shoulder Press 5×2 EMOM 20 (40 sec work: 20 sec rest) Min 1: 2 Shoulder Press Min 2: 5 Candlestick to Straddle Stretch Min 3: 10/8 Cal Bike or Ski Min 4: Rest -Increase the weight on the press each set as form allows -Start at 60% and build to 80-90% -This does NOT have to be a 2 rep max but could be
Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx
A. Rep Rounds For Time: [14min cap] 21-18-15-12-9-6-3 Deadlifts (120/85) *Complete 2 wall walks after each set
B. EMOM 12 Min 1: 30 sec Double Unders Min 2: 20 1-arm KB front-rack march Min 3: Rest
Post time for the WOD and total Double unders. Ex: 7:41 Rx, 202
Upcoming Events
Friday, March 7th Friday Night Lights (FNL) continues for Workout 25.2! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
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- 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
