WOD

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
30 Wallballs (20/14 at 10/9ft)
20 Pull Ups (Rx+ C2B)
10 Front Squats (155/105)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

Upcoming Events

Thursday, May 14th 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, May 23rd Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Monday, May 25th CFM Closed for Memorial Day!

Saturday, May 30th CFM 14th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

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: All Levels CrossFit- Javi

And coming Saturday…

Obi Ani
Partner WOD
Rep Rounds For Time [30min cap]
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Box Jump Overs (20/24), partner Dead Hang Hold
Deadlift (155/225), partner Handstand Hold
2 Rope Climbs** Each Round, partner Deadlift Hold

All reps are team totals.
1 partner working at a time while other in hold.
Partition the rounds and reps any way.

**All athletes must wear long socks or shin guard to protect their shins for climbing the rope.

Post the time for the WOD. Ex: 23:40 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…

3 Rounds:
AMRAP 4
Open: 200m Run
15 Medball Sit Ups (20/14)
9 Clean and Jerk (95/65)

Rest 1 minute

AMRAP 4
Open: 200m Run
12 DB Overhead Squats (50/35)
9 Burpees to Target

Rest 1 minute

Continue each AMRAP where you left off after completing the 200m run.

Score total rounds and reps for each AMRAP. Ex: 7+2, 8+12 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

Workout of the Day (WOD)

A. Squat Snatch
7 sets of 1 rep
In 20 minutes work up to a heavy single squat snatch

B. For time [9min cap]
30 Burpees Over Bar
30 Power Snatch (75/55)
30 Burpees Over Bar

Post load for snatch and time for the WOD: Ex. 210#, 5:31 Rx

Upcoming Events

Thursday, May 14th 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, May 23rd Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.

Monday, May 25th CFM Closed for Memorial Day!

Saturday, May 30th CFM 14th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

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…

Partner WOD
2 Rounds [32min cap]
20 Sandbag Clean (150/100)
40 Burpee Box Jump Overs (24/20”)
60/48 Cal Bike
80 Wall Balls (20/14 at 10/9ft)
100 Double Unders

All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.

Post time for the WOD. Ex: 24:40 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. Bench Press
15 minutes to work up to a heavy single

B. EMOM 20
Min 1: 10 Bench Press (135/85)
Min 2: 10 Strict Pull-ups
Min 3: 20m Backward Sled Drag (135/90)
Min 4: Rest

Post weight for bench and score fewest reps on the bench press and strict pull-ups in EMOM.
Ex: 255#, 10, 10 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael