WOD

Workout of the Day (WOD)

AMRAP 20
14/11 Cal Row
35 Double Unders
7 Burpee Box Jump Overs (24/20”)

Post rounds and reps for the AMRAP. Ex: 9+6 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. 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.

MON 01.20.25 Read More »

Workout of the Day (WOD)

A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups

B. Front Squat
12 minutes to work to a Heavy 3 Rep from the rack

Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#.

Today’s schedule

And coming Saturday…

Teams of 3
4 Sets
Complete each set for time within 9 minute window:
Sets 1 and 3
60 GHD Sit-Ups
30 Devil’s Press 1-Arm (35/25)
60/48 Cal Bike
Sets 2 and 4
60 Weighted Anchored Bowtie Sit-ups (35/25)
30 Devil’s Press 1-Arm (35/25)
60/48 Cal Row

All reps are team totals. 1 partner working at a time.

Post time for each set. Ex: 6:50, 7:20, 7:15, 7:43 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…

For Time [15min cap]
60 DB Overhead Lunges (50/35)
40 Hand Release Push Ups
20 Hang Power Snatches (95/65)
10 Wall Walks
5 Squat Clean (165/115)

Post time for WOD. Ex: 11:23 Rx

Sunday Schedule

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

FRI 01.17.25 Read More »

Workout of the Day (WOD)

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 16th CFM Bring-A-Friend Days! 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!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Stasia
6:00p: All Levels CrossFit- Stasia
7:00p: Weightlifting- David

And coming tomorrow…

A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups

B. Front Squat
12 minutes to work to a Heavy 3 Rep from the rack

Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#.

THUR 01.16.25 Bring-A-Friend Day! Read More »

Coach Michael on the bike and the aftermath

Workout of the Day (WOD)

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

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- Michael
6:00p: All Levels CrossFit- Michael
7:00p: All Levels CrossFit- Kevin
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)

Post rounds and reps completed. Ex: 5+12 Rx.

WED 01.15.25 Read More »

Workout of the Day (WOD)

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.

Today’s schedule

6:00a: All Levels CrossFit- Liza
7:00a: All Levels CrossFit- Liza
8:00a: Open Gym- Liza
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.

TUES 01.14.25 Read More »

Workout of the Day (WOD)

A. C&J Complex 5 Sets: Each Unbroken [15min to work up]
3 Hang Power Cleans + 1 Push Press
3 Hang Power Cleans + 1 Push Jerk
3 Hang Power Cleans + 1 Split Jerk

B. Double Vision
15-12-9-12-15 [12 Minute Cap]
Alternating Dumbbell Snatch (50/35)
Burpee Box Jump Over (24/20)

Post load for complex and time for the WOD. Ex: 165#, 10:48 Rx.

Today’s schedule

And coming tomorrow…

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.

MON 01.13.25 Read More »

Workout of the Day (WOD)

CFM Closed Due To Inclement Weather. Complete the At Home workout option or take a snow day rest day!

At Home
Equipment
10 Rounds For Time [20min cap]
7 DB Squats (50’s/35’s)
7 Weighted Sit Ups (50/35)
35 Double Unders

Bodyweight
10 Rounds For Time [20min cap]
10 Jumping Air Squats
10 Sit Ups
20 Mountain Climbers (R+L=1)

10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders

Post time for the WOD. Ex 14:22 Rx.

And coming Saturday…

Teams of 3
For Time: [40min cap]
60/48 Cal Bike
60 Toes To Bar
60 DB Snatch (50/35)

60/48 Cal Row
60 Toes To Bar
50 Alt DB Devil’s Press (50/35)

60/48 Cal Bike
60 Toes To Bar
40 DB Ground to Overhead (50’s/35,)

60/48 Cal Row
60 Toes To Bar
30 Devil’s Press (50’s/35’s)

1 team member working at a time. All reps are a team total. Partition the reps any way. 2 non-working team members must be touching the bike or rower while another partner is working on the non-bike/row movements.

Post time for the WOD. Ex: 29:40

Saturday Schedule

12:00p: All Levels CrossFit- Michael
1:15p: Yoga- Michael

And coming Sunday…

A. EMOM 10
Odd: 10 Plate Overhead Lunges (45/25)
Even: 5 Strict Pull Ups + 10 Parallette Push Ups (One Parallette per hand)

B. AMRAP 10
10 Double Russian KB Swing (53’s/35’s)
10 DB Box Step Overs (50’s/35’s)(24/20)

Post rounds and reps in AMRAP. Ex: 5+12 Rx.

Sunday Schedule

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

FRI 01.10.25 CFM Closed Today! Read More »

Workout of the Day (WOD)

A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number (or lower) and stay there through the end of the E2MOM.

B. 3 Sets For Quality
Every 3 minutes complete a round. Rest reminder of the time.
8-12 DB Bench Press (50/35’s)
8-12 DB Bent Row (50/35’s)
8-12 Rower Pike Ups

For part A. score is the highest number of rounds completed successfully plus the reps in the final partial round.
Ex: 7+30 Rx

Upcoming Events

Today’s schedule

And coming tomorrow…

CFM Closed due to inclement weather!

10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders

Post time for the WOD. Ex 14:22 Rx.

At Home
Equipment
10 Rounds For Time [20min cap]
7 DB Squats (50’s/35’s)
7 Weighted Sit Ups (50/35)
35 Double Unders

Bodyweight
10 Rounds For Time [20min cap]
10 Jumping Air Squats
10 Sit Ups
20 Mountain Climbers (R+L=1)

THUR 01.09.25 Read More »

Workout of the Day (WOD)

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

Today’s schedule

And coming tomorrow…

A. E2MOM 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)

Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number (or lower) and stay there through the end of the E2MOM.

B. 3 Sets For Quality
Every 3 minutes complete a round. Rest reminder of the time.
8-12 DB Bench Press (50/35’s)
8-12 DB Bent Row (50/35’s)
8-12 Rower Pike Ups

For part A. score is the highest number of rounds completed successfully plus the reps in the final partial round.
Ex: 7+30 Rx

WED 01.08.25 Read More »