WOD

Keep climbing Pat, Thanksgiving is only a few days away!

Today’s schedule

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- Pietsch
4:30p: All Levels CrossFit- Pietsch
5:30p: All Levels CrossFit- Pietsch
6:30p: All Levels CrossFit- Pietsch
7:30p: All Levels CrossFit- Pietsch
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
64% of 1RM Front Squat (For Both Lifts)

B. AMRAP 10
2 Deadlifts (205/155)
2 Pistols
20 Double Unders
[Increase Deadlift and Pistol reps by 2 every round]

Post weight used for squats and rounds+reps completed during WOD. Ex 185#, 7+4 Rx

And coming tomorrow…

Weighted Pull Ups
4-4-4-4 AHAP

B. 4 Rounds
200m Run
15 Hand Release Push Ups
10 Alternating DB Step Ups (50/35’s)

Post weight or scale used for Pull Ups and time to complete WOD. Ex: 20# Rx, 9:03 Rx

CFM Upcoming Events

Thursday and Friday, November 22nd and 23rd: CFM will be closed for Thanksgiving. Go enjoy spending time with family and friends and fueling your body with plenty of food and rest! We will see you guys back on Saturday.

MON 11.19.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

For Time [20min cap]
800m Run
30 Box Jumps (24/20)
20 Handstand Push Ups
10 Front Squats (185/125)
20 Handstand Push Ups
30 Box Jumps
800m Run

Post time to complete WOD. Ex: 16:56 Rx

And coming Saturday…For Time
Buy In: 10 x 100m Run Relay
Directly into…
60 Empty Bar Thrusters (45/35)
80 DB Snatches (50/35)
80 DB Overhead Walking Lunges
80 DB Snatches
60 Empty Bar Thrusters

Post Time to complete WOD. Ex: 22:15 Rx

Saturday Schedule

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

And coming Sunday…

A.Yoke Carry
5 attempts to work to a Heavy 50m Carry. 25m down, and back; no dropping or setting the yoke down

B.For Time
10-8-6-4-2
Chin Ups
Double KB Deadlifts (70/53’s)
30 Double Unders each round

Post heaviest weight used for Yoke and time to complete WOD. Ex: 225#, 10:03 Rx

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 11.16.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. AMRAP 8
6 Toes to Bar
8 Single Arm Russian Kettlebell Swings (4/4) (70/53)

Post heaviest weight used for Turkish Get Ups and rounds+reps for AMRAO. Ex: 35#, 8+2 Rx

And coming tomorrow…

For Time [20min cap]
800m Run
30 Box Jumps (24/20)
20 Handstand Push Ups
10 Front Squats (185/125)
20 Handstand Push Ups
30 Box Jumps
800m Run

Post time to complete WOD. Ex: 14:56 Rx

THURS 11.15.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Mobility Night- Michael
7:30p: All Levels CrossFit- Pat
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
61% of 1RM Front Squat (For Both Lifts)

B. Amanda [12min cap]
9-7-5
Muscle Ups
Squat Snatch (135/95)

Post weight used for squats and time to complete WOD. Ex 175#, 8:13 Rx

And coming tomorrow…

A. Turkish Get Ups
4-4-4-4
(4 reps each arm)

B. AMRAP 8
6 Toes to Bar
8 Russian Kettlebell Swings (4/4) (70/53)

Post weight used for Turkish Get Ups and rounds+reps completed during AMRAP. Ex: 35#, 8+3 Rx

WED 11.14.18 Read More »

Kevin Cass during the floater WOD at Graveyard Games 2018

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

AMRAP 16
300m Row
15 Burpees
10 Alternating DB Step Ups (35/20’s)

5min rest, then

Annie [14min cap]
50-40-30-20-10
Double Unders
Sit Ups

Post rounds+reps for AMRAP and time to complete WOD. Ex 3+21 Rx, 11:47 Rx.

And coming tomorrow…

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
61% of 1RM Front Squat (For Both Lifts)

B. Amanda [12min cap]
9-7-5reps
Muscle Ups
Squat Snatch (135/95)

Post weight used for squats and time to complete WOD. Ex: 165#, 9:48 Rx

TUES 11.13.18 Read More »

Today’s schedule

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

Workout of the Day (WOD)

A Girl and her Hero
4 Rounds [18min cap]< 2 Rounds of Cindy 1 Round of DT Cindy =
5 Pull Ups
10 Push Ups
15 Air Squats

DT =
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Post time to complete WOD. Ex 13:24 Rx

And coming tomorrow…

AMRAP 16
300m Row
15 Burpees
10 Alternating DB Step Ups (35/20’s)

5min rest, then

Annie [14 min cap]
50-40-30-20-10
Double Unders
Sit Ups

Post rounds and reps for AMRAP and time to complete Annie. Ex 3+20 11:47 Rx.

CFM Upcoming Events

Wednesday, November 14th: RomWOD night at 6:30p. Come get #swoleandflexy with the CFM crew!
Saturday, November 17th: Lurong Finale Party!

MON 11.12.18 Read More »

Today’s schedule

Workout of the Day (WOD)

A. EMOM 16
Min 1 – Box Jumps (24/20)
Min 2 – Russian Twists (20/15)
Min 3 – Double Unders
Min 4 – Rest

B. Get flexy with it

Post total reps of each movement. Ex: 78, 144, 325 Rx

And coming Saturday…

Teams of 3
For Time [30 Minute Cap]
50-40-30-20-10
Calorie Row
Devil’s Press (50/35’s)
Directly Into:
50-40-30-20-10
Toes to Bar
Thrusters

Round of 50: 75/55
Round of 40: 95/65
Round of 30: 115/80
Round of 20: 135/95
Round of 10: 155/105

Post time to complete WOD. Ex: 24:33 Rx

Saturday Schedule

8a: Open Gym- Damon
9a: All Levels CrossFit- Damon
10a: All Levels CrossFit- Brianna
11a: All Levels CrossFit- Brianna
12:15p: Yoga with Coach Brianna

And coming Sunday…

TBA

Sunday Schedule

8:45a: Barbell Club- Pietsch
10a: All Levels CrossFit- Damon
11a: Open Gym- Michael
12:15p: Yoga- Priscila Baptista
5p: Open Gym- Neal
6p: Open Gym- Neal

FRI 11.09.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Pietsch

Workout of the Day (WOD)

A. 3 Rounds
200m Row
10 Kettle Bell Swings (53/35)
20 Burpees
10 Kettle Bell Swings
200m Run
[Perform each round on the 10min]
Rx+ (70/53)

Post time to complete WOD. Ex: 27:02 Rx

And coming tomorrow…

EMOM 16
Min 1 – Box Jumps (24/20)
Min 2 – Russian Twists (20/15)
Min 3 – Double Unders
Min 4 – Rest

Post total reps of each movement. Ex: 52, 44, 112 Rx

THURS 11.08.18 Read More »

Down to the Core Workshop with Coach Bri

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. AMRAP 15
200m Run
20 Overhead Plate Lunges
10 Power Snatches (95/65)

B. Push/Pull
4 Rounds NOT for time
8 Bench Press
8/8 Bent Over DB Row
increase weight for each movement each round

Post rounds and reps completed during AMRAP and heaviest weight used in Push/Pull. Ex 3+12 Rx, 175#

And coming tomorrow…

A. 3 Rounds
200m Row
10 Kettle Bell Swings (53/35)
20 Burpees
10 Kettle Bell Swings
200m Run
[Perform each round on the 10min]
Rx+ (70/53)

Post time to completed WOD. Ex: 27:33 Rx

WED 11.07.18 Read More »

Today’s schedule

6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Pat
3:30p: Open Gym- Pietsch
4:30p: All Levels CrossFit- Neal
5:30p: All Levels CrossFit- Neal
6:30p: All Levels CrossFit- Damon
7:30p: All Levels CrossFit- Damon
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. EMOM 12
Odd: 3 Front Squats
Even: 6 Back Squats
58% of 1RM Front Squat (For Both Lifts)

B. For Time
40 Wall Balls (20/14)
21Chest to Bar Pull Ups
21 Deadlifts (225/155)
30 Wall Balls
15 Chest to Bar Pull Ups
15 Deadlifts
20 Wall Balls
9 Chest to Bar Pull Ups
9 Deadlifts

Post weight for squats and time to complete WOD. Ex 225#, 13:47 Rx.