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
Workout of the Day (WOD)
A. 4 Rounds Not For Time
25/20 Cal Row
8 Overhead Squats (60% 1 RM)
B. EMOM 10
Min 1 – 6-10 Ring Rows
Min 2 – 10-20 Weighted Straight Leg Sit Ups
Post load for overhead squat. Ex: 125#
And coming tomorrow…
A. Back Squat
4-4-4-4-4
Work to a Heavy set of 4
B. AMRAP 15
21 Alternating DB Snatch (50/35)
15 Wall Balls (20/14)
9 DB facing Burpees
Post load for squat and rounds for AMRAP. Ex: 325#, 5+25 Rx.
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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. Power Clean
2-2-2-2
B. 4 Rounds (3min Windows)
300m Run
6 Chest to Bar Pull Ups
9 Push Ups
12 Air Squats
Max Thrusters (120/85)
2min Rest Between Rounds
Post load for clean and reps for thrusters. Ex: 245#, 28 Rx.
And coming tomorrow…
A. 4 Rounds Not For Time
25/20 Cal Row
8 Overhead Squats (60% 1 RM)
B. EMOM 10
Min 1 – 6-10 Ring Rows
Min 2 – 10-20 Weighted Straight Leg Sit Ups
5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!
Workout of the Day (WOD)
CFG Open 20.4
For time:
30 box jumps, 20 | 24 in
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
Post time to complete the workout or total reps completed. Ex: 203 Rx.
And coming Saturday…
Partner WOD [25min Cap]
3 Rounds
50/40 Calorie Row
30 Pull Ups (Rx+ = C2B)
-Immediately into- 2 Rounds
40 Wall Balls (20/14 to 10/9ft)
50 Single Arm DB Hang Clean & Jerk (50/35)(change hands every 5 reps)
-Immediately into- 1 Round
30 Single Arm DB Snatch (50/35)
20 Burpees over Erg
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post time to complete the WOD. Ex: 18:20 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- Nikkia Nelson
And coming Sunday…
A. EMOM 15
Min 1 – Handstand Hold (20 sec)
Min 2 – Handstand Walk
Min 3 – Rest
B. 4 Rounds [12min cap]
45 Double Unders
12 Deadlifts (50% 5 RM)
9 Toes to Bar
Post time for the WOD and deadlift weight. Ex: 9:10 at 205# Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
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: Open Gym- Michael
8:00p: Open 20.4 Live Announcement
Workout of the Day (WOD)
A. Push/Pull
4 Rounds Not for time
10/10 Single Arm DB Bench Press
8 Pull Ups
6/6 Single Arm DB Bent Over Row
B. 21-18-15-12-9-6-3 (Goal 9-12min)
Russian Kettlebell Swings (70/53)
Each Round Complete:
15 Sit Ups
33 Double Unders Each Round
Post time for the WOD. Ex: 10:15 Rx.
And coming tomorrow…
20.4
AMRAP 12
6 Hang Power Cleans (155/105)
20 Wallballs (20/14 to 10/9ft)
3-6-9-12-15-.. Ring Muscle Ups ascending reps each round
Post rounds and reps completed in AMRAP. Ex: 4+36 Rx
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Patrick
5:30p: All Levels CrossFit- Patrick
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:30p: Weightlifting- Michael
Workout of the Day (WOD)
A. Overhead Squat Prep
B. Snatch Complex
Hang Squat Snatch + Overhead Squat
4 x 1+2
C. EMOM 10
Min 1 – Candlestick hold to straddle stretch
Min 2 – L-sit hold (20 sec)
Post load for snatch complex. Ex: 175#
And coming tomorrow…
A. Push/Pull
4 Rounds Not for time
10/10 Single Arm DB Bench Press
8 Pull Ups
6/6 Single Arm DB Bent Over Row
B. 21-18-15-12-9-6-3 (Goal 9-12min)
Russian Kettlebell Swings (70/53)
Each Round Complete:
15 Sit Ups
33 Double Unders Each Round
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
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups (Rx+ = Chest to rings)
5 Muscle Up Transition (low rings)
5 Ring Dips
B. 4 Rounds [12min cap]
3 Squat Cleans (205/135)
8 Toes to Bar
10 Alternating DB Snatch (50/35)
5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!
Workout of the Day (WOD)
CFG Open 20.3
Rx
Diane
21-15-9 reps of:
Deadlifts (225/155)
Handstand push-ups
Then, 21-15-9 reps of:
Deadlifts (315/205)
50-ft. handstand walk after each set
Time cap: 9 minutes
Deadlift weights, handstand pushup and walk scales
Scaled (m = 135/185, w = 95/135), hand-release pushups and bear crawl
Masters 55+ Scaled/L1 (m = 115/155, w = 80/105), hand-release knee pushups and bear crawl
Tiebreak
The scoring for this workout includes a tiebreak. Upon completion of each set of deadlift, time should be marked. Your tie break time will be the elapsed time at which you completed your last full set of deadlifts.
Post time for the WOD or total reps completed and tie break time. In the handstand walk, each 5-foot section will count as 1 rep. Ex: 130, 6:51 Rx.
And coming Saturday…
Partner WOD
AMRAP 30
100 Wallballs (20/14)
100 Kettlebell Swings (53/35)
800m Run (Together)
80 Sit Ups
60 Pull Ups (Rx+ = C2B)
60 Lateral Burpees Over Kettlebell
40 DB Power Cleans (50/35’s)
40 DB Shoulder to Overhead (50/35’s)
20 DB Ground to Overhead (50/35’s)
20 Ring Dips (Rx+ = Ring Muscle Up)
Post rounds for the AMRAP. Ex: 1+45 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. EMOM 10
Min 1 – 15 Calorie Row or 200m Run
Min 2 – 15 GHD Sit Ups or Straight Leg Sit Ups
B. The Three Best Friends
3 Rounds [18min cap]
100m KB Farmers Carry (53/35’s)
22 DB Bench Press (50/35’s)
100m KB Front Rack Carry
22 DB Front Rack Lunges
Post time for the WOD. Ex: 15:20 Rx.
Sunday Schedule
8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal
I’ll just casually get into a full front split. NBD.
Today’s schedule
5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
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: Open Gym- Michael
8:00p: Open 20.3 Live Announcement
Workout of the Day (WOD)
EMOM 16
Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5R/5L DB Hang Clean and Jerk (50/35)
Min 4 – 50 second Row, Bike, or Ski (Slow recovery pace)
Score total cal. Note recovery pace should be sub 15/12 cal per 50 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 58 Rx.
And coming tomorrow…
20.3
AMRAP 12
7 Ring Muscle Ups
10 Hang Power Cleans (165/110)
50 Wallballs
Post rounds and reps completed in AMRAP. Ex: 3+45 Rx
Priscila and Nikkia leading a yoga inversion workshop
Today’s schedule
5a: All Levels CrossFit- Shelby
6a: All Levels CrossFit- Shelby
7a: All Levels CrossFit- Shelby
8a: Open Gym- Michael
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
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: Weightlifting- Michael
Workout of the Day (WOD)
A. Handstand Hold Practice
EMOM 8
20 sec Handstand Hold (or progression)
40 sec rest
B. Shuttle Shuffle
Partner WOD
10 Rounds* [18min cap]
16 Alternating Reverse Lunges
10 Hand Release Push Ups
12 Shuttle Sprints (10m)
*Partner 1 performs one full round, then Partner 2 performs one full round
Post time for the WOD. Ex: 12:45 Rx
And coming tomorrow…
EMOM 16
Min 1 – 5 Box Jump Overs + 5 Toes to Bar
Min 2 – 5 Kettlebell Swings + 5 Goblet Squats (70/53)
Min 3 – 5R/5L DB Hang Clean and Jerk (50/35)
Min 4 – 50 second Row, Bike, or Ski (Slow recovery pace)
Score total cal. Note recovery pace should be sub 15/12 cal per 50 seconds. Focus on form, breathing, and stroke rate on row, bike, or ski.
Ex: 58 Rx.
