WOD

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Carlie
7:30p: All Levels CrossFit- Carlie
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Jump Rope
Max Speed Step 1 minute
Rest 3 minutes
Max Double Unders 1 minute

B. AMRAP 14
50 Double Unders
21 Kettlebell Swings (53/35)
12 Toes To Bar

Post speed step and rounds and reps for AMRAP: Ex: 101, 6+10 Rx.

Home WOD
50 Jumping Jacks
15 Broad Jumps
15 V-ups

And coming tomorrow…

A. Strict Handstand Push Ups
EMOM 10
Min 1: Max reps
Min 2: Rest

B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)

Post time for WOD. Ex: 11:10 L2

Home WOD
A. Push Ups
EMOM 10
Min 1: Max reps
Min 2: Rest

B. 5 Rounds
50 Mountain Climbers (R+L=1)
10 Hand Release Burpees
10 Squat Jumps

MON 03.16.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints

Post load for snatch and total thrusters and total shuttle sprints. Ex: 160#, 67, 92 Rx

And coming Saturday…

Partner WOD [26min Cap]
2 Rounds
40/30 Calorie Row
40 Pull Ups
40 Dumbbell Front Squats (50’s/35’s)
40 Straight Leg Sit Ups
400m Run (200m Relay)
40 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
40 Wall Balls (20/14)

Post time for the WOD. 22: 10 Rx.

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Yoke Carry
6 x 40m (increase weight each round)

B. 4 Rounds [12min cap]
15 Box Jumps (24/20)
12 Deadlifts (155/105)
9 Toes to Bar

Post time for the WOD. Ex: 7:01 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 03.13.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Deadlift Singles
3 x 3 @ 83% of 1 RM. Rest 20 secs between each rep
Rest 4 minutes between each set.

3 Rounds For Time [17min cap]
500m Row
30 Toes to Bar
25 Deficit Push Ups (3/2″)

Post load for deadlift and time for the WOD. Ex: 410#, 12:10 Rx.

And coming tomorrow…

A. Snatch Complex
High Hang Power Snatch + Low Hang Power Snatch
4 x 1+2

B. EMOM 10 (45 sec work: 15 sec rest)
Min 1: DB Thrusters (50/35’s)
Min 2: 20ft Shuttle Sprints

Post load for snatch and total thrusters and total shuttle sprints. Ex: 160#, 67, 92 Rx

THUR 03.12.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.

And coming tomorrow…

A. Deadlift Singles
3 x 3 @ 83% of 1 RM. Rest 20 secs between each rep
Rest 4 minutes between each set.

3 Rounds For Time [17min cap]
500m Row
30 Toes to Bar
25 Deficit Push Ups (3/2″)

Post load for deadlift and time for the WOD. Ex: 410#, 12:10 Rx.

WED 03.11.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20″)
15 Burpees to Target

Post time for the WOD or rounds completed. Ex: 4+110 Rx.

And coming tomorrow…

A. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 21
25 Air Squats
15 Med Ball Sit Ups (20/14)
30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.

TUES 03.10.20 Read More »

Woojin opening up the hips with a pigeon stretch

Today’s schedule

Workout of the Day (WOD)

A. Clean Complex
Power Clean + Hang Squat Clean + Split Jerk
4 x 1 + 2 + 1

B. AMRAP 12
7 Power Cleans (135/95)
15 Wall Balls (20/14)

Post load for complex and rounds for AMRAP. Ex: 235#, 8+20 Rx.

And coming tomorrow…

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20″)
15 Burpees to Target

Post time for the WOD or rounds completed. Ex: 4+110 Rx.

MON 03.09.20 Read More »

Gen and Mark practicing their pull ups in Phase 2 of the CFM Pull Up Program.

Today’s schedule

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

And coming Saturday…

Partner WOD
AMRAP 30
100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups

Post total reps completed in AMRAP. Ex: 644 Rx.

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

A. 4 Rounds Not For Time
10/8 Calorie Row / 100m Run
15 GHD Sit Ups / Straight Leg Sit Ups
3 Power Box Jumps (increasing height each round)

B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53/35’s)
20 DB Bench Press (50/35’s)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″)

Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 03.06.20 Read More »

Coach Jeannette leading some warm-up stretches

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- Ellen
12p: All Levels CrossFit- Ellen
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: Weightlifting- Michael

Workout of the Day (WOD)

A. Handstand Walk: In 10 minutes practice HS Walk progressions

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Bike/Row/Ski/Row
Min 4: GHD Sit Ups / Straight Leg Sit Ups

Score total cal. Ex: 72 Rx.

And coming tomorrow…

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

THUR 03.05.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Muscle Up
10 minutes to work on strict muscle up transitions

B. Star-Lord
AMRAP 20
200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14)
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle Ups

Post reps for the AMRAP. Ex: 494 Rx.

And coming tomorrow…

A. Handstand Walk: In 10 minutes practice HS Walk progressions

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Cal Bike/Row/Ski/Row
Min 4: GHD Sit Ups / Straight Leg Sit Ups

Score total cal. Ex: 72 Rx.

WED 03.04.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve