A. 3 Sets Not For Time 5 Weighted Strict Pull Ups 40 sec L-sit Hold
B. For Time [16min cap] 3 Rounds 20 Wall Balls (20/14) 12 Power Clean (135/95) 2 Rounds 20 Wall Balls (20/14) 12 Shoulder to Overhead (135/95) 1 Round 20 Wall Balls (20/14) 12 Clean & Jerk (135/95)
Post load for pull ups and time for the WOD. Ex: 53#, 11:12 Rx
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. Snatch Complex: In 15 minutes working up to a heavy complex of: 1 Hang Power Snatch 1 Hang Squat Snatch
B. AMRAP 15 Increasing Rep Rounds of 3-6-9-12-15-18-21-… Power Snatch (95/65) Toes To Bar Burpees Over Bar
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.
A. DB Bulgarian Split Squat Farmer carry style DB hold in each hand 5 x 6/6
B. AMRAP 4 2 Rope Climbs* 14 Pistols 11 Hand Release Push Ups Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
Post rounds and reps for the AMRAP. Ex: 4+2 Rx.
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…
CFM Rise Up Partner Competition!! Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
A. Bench Press 4 sets 5 reps Increase weight as form allows or stay at the same weight each set (75-80% 1RM) Complete 1 sets every 4 minutes Superset 100m DB Carry (50’s/35’s)
B. EMOM 16 (50 sec work: 10 sec rest) Min 1: Cal Bike Min 2: DB Box Step-overs (35’s/25’s at 24/20”)* Min 3: Double DB Hang Snatch (35’s/25’s)* Min 4: Rest
*Rx+ (50’s/35’s)
Score load for bench and fewest reps for each movement in EMOM. Ex: 215#, 18, 12, 12 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Power Clean & Jerk 15min to work to a Heavy Complex: Power Clean + Front Squat + Push Jerk + Split Jerk
B. For Time [9min cap] 15 Burpees over the Bar 8 Clean & Jerks (185/125) 12 Burpees over the Bar 7 Clean & Jerks 9 Burpees over the Bar 6 Clean & Jerks
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
Upcoming Events
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
A. DB Bulgarian Split Squat Farmer carry style DB hold in each hand 5 x 6/6
B. AMRAP 4 2 Rope Climbs* 14 Pistols 11 Hand Release Push Ups Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
A. Snatch Complex 5×1+1+1 Hang Power Snatch + Overhead Squat + Snatch [Athletes CAN reset for final snatch] -Complete 1 set every 2:30 -Start at 50% 1RM Snatch and increase weight as form allows -Work up to 70-80% to finish
B. Hedge Vine 3 sets: AMRAP 4 10 Toes to Bar 10 Wall Balls (20/14 at 10/9ft) Rest 4 minutes between each AMRAP. Continue where you left off.
Score load for snatch complex and total rounds and reps from the three AMRAP’s. Ex: 175#, 11+4 Rx.
Upcoming Events
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
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- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
And coming tomorrow…
A. Power Clean & Jerk 15min to work to a Heavy Complex: Power Clean + Front Squat + Push Jerk + Split Jerk
B. For Time [9min cap] 15 Burpees over the Bar 8 Clean & Jerks (185/125) 12 Burpees over the Bar 7 Clean & Jerks 9 Burpees over the Bar 6 Clean & Jerks
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
A. Deadlift Singles Perform 1 rep every 20 sec. Rest 4 minutes between sets 1 set of 5 reps 80% of 5 RM 1 set of 5 reps 85% of 5 RM 1 set of 5 reps 90% of 5 RM
B. EMOM 10 Min 1: 10 Strict HSPU Min 2: 10 Cossack Squat (50/35)
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.
Upcoming Events
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
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. Snatch Complex 5×1+1+1 Hang Power Snatch + Overhead Squat + Snatch [Athletes CAN reset for final snatch] -Complete 1 set every 2:30 -Start at 50% 1RM Snatch and increase weight as form allows -Work up to 70-80% to finish
B. Hedge Vine 3 sets: AMRAP 4 10 Toes to Bar 10 Wall Balls (20/14 at 10/9ft) Rest 4 minutes between each AMRAP. Continue where you left off.
Score load for snatch complex and total rounds and reps from the three AMRAP’s. Ex: 175#, 11+4 Rx.
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
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. Deadlift Singles Perform 1 rep every 20 sec. Rest 4 minutes between sets 1 set of 5 reps 80% of 5 RM 1 set of 5 reps 85% of 5 RM 1 set of 5 reps 90% of 5 RM
B. EMOM 10 Min 1: 10 Strict HSPU Min 2: 10 Cossack Squat (50/35)
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.
For Time: [20min cap] 25 Deadlifts (185/135) 25 Bar Over Burpees 45 Pull-ups 20 Deadlifts (185/135) 20 Bar Over Burpees 30 Pull-ups (Rx+ Chest to Bar Pull-ups) 15 Deadlifts (185/135) 15 Bar Over Burpees 15 Pull-ups (Rx+ Bar Muscle Ups)
Post the time for the WOD. Ex: 16:21 Rx+
Upcoming Events
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
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- Kevin 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin
And coming Saturday…
Partner WOD Rep Rounds For Time: [25min cap] 21-18-15-12-9 Front Squats Cal Row Devil’s Press 1-Arm (50/35) Cal Row
All reps are team totals. 1 partner working at a time. Partition the reps any way.
Post time for the WOD. Ex: 20:50 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…
4 Sets In a 4 minute window complete for time: 20 Overhead Lunges (50/35) 15 Hand Release Push-Ups 10 Hang Power Snatches (95/65) (Rx+ 120/85) 5 Wall Walks Rest 4 minutes between each set.
Post the time for each set. Ex: 3:20, 3:15, 3:31, 3:40 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
Partner WOD AMRAP 6-5-4-3 Minutes 30/24 Cal Row 25 Synchronized Sit-ups Alt w/ Medball (20/14) 20 DB Hang Clean (50’s/35’s)
Rest 1 minute between each AMRAP interval. At the start of each AMRAP continue where you left off. All the reps are team totals. 1 partner working at a time except for synchronized sit ups. For Med Ball Sit Ups both partners do a sit up at the same time. One does it with the ball while the other does it without. Partners alternate reps until they have done 25 (team total) with the ball.
Post rounds and reps completed. Ex: 5+12 Rx.
Upcoming Events
Thursday, January 15th 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, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
For Time: [20min cap] 25 Deadlifts (185/135) 25 Bar Over Burpees 45 Pull-ups 20 Deadlifts (185/135) 20 Bar Over Burpees 30 Pull-ups (Rx+ Chest to Bar Pull-ups) 15 Deadlifts (185/135) 15 Bar Over Burpees 15 Pull-ups (Rx+ Bar Muscle Ups)
A. Snatch Complex 12min to establish a Heavy complex High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
B. 5 Rounds For Max Reps 0:45 Cal Bike 0:15 Rest 0:45 DB Thrusters (50’s/35’s) 1:15 Rest
Post load for snatch and total for bike cal and thruster reps. Ex: 175#, 112 Rx.
Upcoming Events
Thursday, January 15th 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, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
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… Bring-A-Friend Day!
Partner WOD AMRAP 6-5-4-3 Minutes 30/24 Cal Row 25 Synchronized Sit-ups Alt w/ Medball (20/14) 20 DB Hang Clean (50’s/35’s)
Rest 1 minute between each AMRAP interval. At the start of each AMRAP continue where you left off. All the reps are team totals. 1 partner working at a time except for synchronized sit ups. For Med Ball Sit Ups both partners do a sit up at the same time. One does it with the ball while the other does it without. Partners alternate reps until they have done 25 (team total) with the ball.
A. Strict Handstand Pushups 4 sets of 5 reps Rest 3 minutes between sets
B. Every 5 minutes for 4 sets Complete the following for time: 15 Goblet Squats (53/35) 25 Toes to Bar 15 Kettlebell Swings 60 Double Unders
Post time for the fastest and slowest rounds. Ex: 3:49, 4:21 Rx.
Upcoming Events
Thursday, January 15th 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, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
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. Snatch Complex 12min to establish a Heavy complex High Hang Snatch + Low Hang Power Snatch + Low Hang Snatch
B. 5 Rounds For Max Reps 0:45 Cal Bike 0:15 Rest 0:45 DB Thrusters (50’s/35’s) 1:15 Rest
Post load for snatch and total for bike cal and thruster reps. Ex: 175#, 112 Rx.
