“CF Mike” getting to work on those heavy thrusters during 31 Heroes! T-Minus 4 days…
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Brianna
5:30p: All Levels CrossFit- Brianna
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:30p: Open Gym- Michael
T-Minus 5 days till 31 Heroes! Look at Kevin B. climb that rope!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Ellen
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Michael
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Snatch
1-1-1-1-1
B. Fingers & Toes
5-4-3-2
Squat Snatch (M= 95,115,135,155/ W=65,75,85,95)
12 Toes to Bar every round
Post load for heavy single and time for WOD. Ex. 215#, 9:23 Rx
Saturday, August 11th:Â 31 Heroes WOD. Heats will begin at 8am through 12pm. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page:Â Team CFM for 31Heroes
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Mobility Night -Dr. Fraiser
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. EMOM 10
Odd: 100m Sprint
Even: 5 Front Squats (from the ground) Increase weight each set
Post load for Squat and time for WOD. Ex. 245#, 29:10 Rx
And coming tomorrow…
A. Snatch
1-1-1-1-1
B. Fingers & Toes
5-4-3-2
Squat Snatch (M= 95,115,135,155/ W=65,75,85,95)
12 Toes to Bar every round
Post load for Snatch and time for the WOD. Ex 210#, 6:29 Rx
CFM Upcoming Events
Saturday, August 11th:Â 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page:Â Team CFM for 31Heroes
Sunday, August 4th: Handstand Mobility Workshop with Lana Wilson from 12:15-1:30 pm. Great for members wanting to improve their handstands and learn the progressions and tools that play an important role in getting, and staying, upside down. All levels are welcome and variations and modifications will be given to beginners and seasoned hand-standers alike!
Monday, August 5th: Mobility Night at 6:30pm with Dr Frasier. The focus will be Hips + Low Back and improving posterior chain movements.
Saturday, August 11th:Â 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page:Â Team CFM for 31Heroes #31Heroes
Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
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)
A. For Time [15 min cap]
20 Shoulder to Overhead (115/75)
1 Rope Climb
15 Shoulder to Overhead
2 Rope Climbs
10 Shoulder to Overhead
3 Rope Climbs
10 Shoulder to Overhead
4 Rope Climbs
5 Shoulder to Overhead
5 Rope Climbs
B. 3 Rounds Not for time
10 Dual KB Box Step Up (5/5)
30 Russian Twists (DB/KB/Plate/slam ball)
*work to a moderate to heavy weight for each movement
Post time for the WOD. Ex: 9:10 Rx
And coming Saturday…
Partner WOD
Squat Clean Accumulate:
M/M Pair: 3,000lbs
M/F Pair: 2,500lbs
F/F Pair: 2,000lbs
[10min Cap]
Directly Into
40-30-20-10
Single Arm DB Hang Clean and Jerk (50/35)
Burpees
*100m Run together after each Round*
Post weight used for cleans and total time to complete WOD Ex: 150, 12:35 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- Monica Miller
Sunday Schedule
8a: Aerobic Capacity- Travis
10a: All Levels CrossFit- Michael
11a: Weightlifting- Anthony
12:15p: Handstand Mobility and Workshop- Lana Wilson
5,6p: Open Gym- Travis
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Michael
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- Anthony
Workout of the Day (WOD)
A. Back Squat
On the Minute x 9 (3 rounds)
Min 1 – 5 reps @ 75%
Min 2 – 3 reps @ 80%
Min 3 – 1 rep @ 85%
B. 12 Min EMOM
Min 1 – 12 Box Jumps
Min 2 – 10 Burpees
Min 3 – Max Cal Row
Min 4 – Rest
Post load for 75, 80, and 85% and total calories rowed. Ex: 220#, 235#, 250#, 65 cals Rx.
And coming tomorrow…
A. For Time [15 min cap]
20 Shoulder to Overhead (115/75)
1 Rope Climb
15 Shoulder to Overhead
2 Rope Climbs
10 Shoulder to Overhead
3 Rope Climbs
10 Shoulder to Overhead
4 Rope Climbs
5 Shoulder to Overhead
5 Rope Climbs
B. 3 Rounds Not for time
10 Dual KB Box Step Up (5/5)
30 Russian Twists (DB/KB/Plate/slam ball)
*work to a moderate to heavy weight for each movement
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Mobility Night with Dr. Jackie
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael
Workout of the Day (WOD)
A. Turkish Get Ups
E2MOM x 5
4 Turkish Get Ups (alternate hand each rep)
B. Beach Season Annie
50 Double Unders
50 Sit Ups
25 Hand Release Push Ups
40 Double Unders
40 Sit Ups
20 Hand Release Push Ups
30 Double Unders
30 Sit Ups
15 Hand Release Push Ups
20 Double Unders
20 Sit Ups
10 Hand Release Push Ups
10 Double Unders
10 Sit Ups
5 Hand Release Push Ups
Post load for Turkish get ups and time for the WOD. Ex: 80#, 9:45 Rx.
And coming tomorrow…
A. Back Squat
On the Minute x 9 (3 rounds)
Min 1 – 5 reps @ 75%
Min 2 – 3 reps @ 80%
Min 3 – 1 rep @ 85%
B. 12 Min EMOM
Min 1 – 12 Box Jumps (24/20)
Min 2 – 10 Burpees
Min 3 – Max Cal Row
Min 4 – Rest
Post load for 75, 80, and 85% and total calories rowed. Ex: 220#, 235#, 250#, 65 cals Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: Tuesday Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. AMRAP Mashup (30 min running clock)
10 min AMRAP
8 Deadlift (135/95)
6 Hang Squat Cleans
4 Thrusters 10 min AMRAP
8 Deadlift (115/75)
6 Hang Squat Cleans
4 Thrusters 10 min AMRAP
8 Deadlifts (95/65)
6 Hang Squat Cleans
4 Thrusters
*Every 5 minutes including 0, run 200m*
Post rounds and reps for each AMRAP. Ex. 4+3, 4+12, 5+2 Rx
And coming tomorrow…
A. Turkish Get Ups
E2MOM x 5
4 Turkish Get Ups (alternate hand each rep)
B. Beach Season Annie
50 Double Unders
50 Sit Ups
25 Hand Release Push Ups
40 Double Unders
40 Sit Ups
20 Hand Release Push Ups
30 Double Unders
30 Sit Ups
15 Hand Release Push Ups
20 Double Unders
20 Sit Ups
10 Hand Release Push Ups
10 Double Unders
10 Sit Ups
5 Hand Release Push Ups
Post load for Turkish get ups and time for the WOD. Ex: 80#, 9:45 Rx.
CFM Upcoming Events
Saturday, August 11th:Â 31 Heroes WOD. Heats will begin at 8am through 12pm. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page:Â Team CFM for 31Heroes
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Snatch Complex
Hang Power Snatch + Hang Snatch + Overhead Squat
5 x 2+1+2
B. 3 Rounds for time
40 Air Squats
30 DB Snatches (50/35)
20 Handstand Push Ups
Post load for Snatch Complex and time for WOD. Ex. 145#, 12:17 Rx
And coming tomorrow…
A. AMRAP Mashup (30 min running clock)
10 min AMRAP
8 Deadlift (135/95)
6 Hang Squat Cleans
4 Thrusters 10 min AMRAP
8 Deadlift (115/75)
6 Hang Squat Cleans
4 Thrusters 10 min AMRAP
8 Deadlifts (95/65)
6 Hang Squat Cleans
4 Thrusters
*Every 5 minutes including 0, run 200m*
Post rounds and reps for each AMRAP. Ex. 4+3, 4+12, 5+2 Rx
CFM Upcoming Events
Saturday, August 11th:Â 31 Heroes WOD. Heats will begin at 8:45am through 12pm with CFM BBQ to follow. Join us for this annual charity event to support the families of fallen soldiers and to provide treatment and awareness for veterans with PTSD and TBI. #rememberthefallen #workouttoremember To participate or to donate visit our fundraising page:Â Team CFM for 31Heroes
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Anthony
6p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Weighted Ring Dips
5-5-5-5
B. For Time [15 min cap]
5 Ring Muscle Ups
50 Double Unders
25 Deadlifts (225/155)
4 Ring Muscle Ups
40 Double Unders
20 Deadlifts
3 Ring Muscle Ups
30 Double Unders
15 Deadlifts
2 Ring Muscle Ups
20 Double Unders
10 Deadlifts
1 Ring Muscle Up
10 Double Unders
5 Deadllifts
Post load for ring dips and time for WOD. Ex: 35#, 11:23 Rx
Let me tell you about my best friend! Nothing beats regular sit ups than partner medball sit ups!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Erica
4p: Open Gym- Pietsch
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica
7p: All Levels CrossFit- Erica
8p: Weightlifting- Anthony
Workout of the Day (WOD)
Bring-A-Friend Day!
A. Row Sprint
1 minute max cal row
B. Doublemint
Partner WOD
AMRAP 20
10 Cal Row
10 Burpees
20 Cal Row
20 Box Jumps (24/20)
30 Cal Row
30 Sit Ups
40 Cal Row
40 Slam Balls (30/20)
50 Cal Row
50 Kettlebell Swings (53/35)
Post max cal row and Rounds+Reps for WOD. Ex: 50 cals, 2+22 Rx.
And coming tomorrow…
A. Weighted Ring Dips
5-5-5-5
A. For Time [15 min cap]
50 Double Unders
25 Deadlifts (225/155)
4 Ring Muscle Ups
40 Double Unders
20 Deadlifts
3 Ring Muscle Ups
30 Double Unders
15 Deadlifts
2 Ring Muscle Ups
20 Double Unders
10 Deadlifts
1 Ring Muscle Up
10 Double Unders
5 Deadllifts
Post load for ring dips and time for WOD. Ex: 35#, 11:23 Rx
