WOD

Workout of the Day (WOD)

A. Thruster (From Ground)
2-2-2-2

B. Every 2 minutes for 18 minutes
7 Power Clean (135/95)
7 Bar Facing Burpees

Each round add 1 rep to each movement. If you are unable to finish the total reps, go back to 7 and stay at 7 (or lower) through the end of the workout.

Score is highest number of rounds completed successfully plus the reps in the final partial round.

Post load for thruster and reps and rounds. Ex: 195#, 8+28 Rx.

Today’s schedule

6:00a: All Levels CrossFit- Staisa
7:00a: All Levels CrossFit- Staisa
8:00a: Open Gym- Staisa
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. Hang Power Snatch:
In 15 minutes work up to a heavy triple.

B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

MON 01.06.25 Read More »

Workout of the Day (WOD)

Rep Rounds For Time: [18min cap]
5-10-15-20
Burpee Pull Ups
Deficit Push Ups (45/25 plates)
25ft-25ft DB Walking Lunges (50’s/35’s) each round

B. Midline
EMOM 9
Min 1: 15/12 Cal Ski or Echo Bike or Row
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 13:30 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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

And coming Saturday…

Partner WOD
5 Rounds [30min cap]
600/500m Row
30 Toes to bar
6 Squat Cleans (185/125) (Rx+ = 225/155)

1 partner working at a time. Partners may partition the reps any way.

Post time to complete 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…

A. 5 Rounds
For Quality
5 Strict Press (65% 1RM)
40ft Handstand Walk

B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups

Post rounds and reps for AMRAP. Ex: 6+6 Rx

Sunday Schedule

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

FRI 01.03.25 Read More »

Workout of the Day (WOD)

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

Upcoming Events

Thursday, December 12th and 19th 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- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

And coming tomorrow…

Rep Rounds For Time: [18min cap]
5-10-15-20
Burpee Pull Ups
Deficit Push Ups (45/25 plates)
25ft-25ft DB Walking Lunges (50’s/35’s) each round

B. Midline
EMOM 9
Min 1: 15/12 Cal Ski or Echo Bike or Row
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks

Post time for the WOD. Ex: 13:30 Rx.

THUR 01.02.25 Read More »

Workout of the Day (WOD)

A. E3MOM 12
Min 1: 4 Turkish Get Ups
Min 2: 8 Strict Chin Ups
Min 3: Rest

B. Partner WOD
10 Rounds [20min cap]
15 Wallballs (20/14 at 10/9ft)
10 Burpees Over Bar
5 Power Clean (155/105)

Score time for the WOD. Ex: 13:49 Rx

Today’s schedule

12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael

And coming tomorrow…

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

WED 01.01.25 Read More »

Workout of the Day (WOD)

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for deadlift. Ex: 375#

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…

Noon class and 1 pm open gym only

A. E3MOM 12
Min 1: 4 Turkish Get Ups
Min 2: 8 Strict Chin Ups
Min 3: Rest

B. Partner WOD
10 Rounds [20min cap]
15 Wallballs (20/14 at 10/9ft)
10 Burpees Over Bar
5 Power Clean (155/105)

Score time for the WOD. Ex: 13:49 Rx

TUES 12.31.24 Read More »

Workout of the Day (WOD)

A. Tempo Handstand Push Ups
3 sets of 5 reps at 41X1 at most difficult level
Rest 3 minutes between sets

B. EMOM 20
Min 1: 15/12 Cal Row
Min 2: 16 Alt DB Snatches (50/35)
Min 3: 50 Double Unders
Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)

Post HSPU level and the fewest reps completed for each movement (row, snatch, double under, pull up) in the EMOM. Ex: 6” def, 15, 12, 50, 5 RMU.

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- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Deadlift
5 Rep Max

B. 3 Rounds Not For Time
20 Kipping Swings
15 Straight Leg Sit Ups (45/25)
10 Lat Pull Downs (1 sec pause)

Post load for deadlift. Ex: 375#

MON 12.30.24 Read More »

Workout of the Day (WOD)

12 Days Of Fit-mas [35min Cap]
1 Cluster (115/85)
2 Ring Dips
3 Box Jumps (30/24)
4 Front Rack Lunges (total reps)
5 Handstand Push Ups
6 Deadlifts
7 Toes to Bar
8 Pull Ups
9 Kettlebell Swings (53/35)
10 Burpees
11 KB Goblet Squat
12 Calorie Row

Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.

Post time for the WOD. Ex: 29:20 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- Michael

And coming Saturday…

A. Partner WOD
AMRAP 6
3 Power Snatch (95/65) (Rx+ 120/85)
3 Pull Ups (Rx+ C2B)
6 Power Snatch
6 Pull Ups
-continue by 3’s until cap
-Rest 3 minutes and continue AMRAP where you left off

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

B. Power Snatch
In 10 minutes immediately following part A:
Work to a 1RM power snatch

Post snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 Rx+.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Michael

And coming Sunday…

A. Mixed Carry
Front Rack Carry + Suitcase Carry
5 x 100m (change KB position at 50m mark, and add weight each round)

B. Rep Rounds [7-10min goal time]
9-15-21
Power Cleans (60% 1RM)
Burpees Over the Bar

Post time for the WOD. Ex: 7:23 at 135#

Sunday Schedule

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

FRI 12.27.24 Read More »

Workout of the Day (WOD)

A. E3MOM 12
2 Back Squats (pause 2 seconds at the bottom)
increase weight each round

B. Rep Rounds [20min cap]
10-20-30-40-50
Sit Ups
DB Deadlift (50’s/35’s)
15 Burpee Box Jump Overs (24/20) each round

Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.

Holiday Schedule

Thu: Noon, evening classes only.
Fri: Back to regular schedule.

Today’s schedule

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

And coming tomorrow…

Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.

Post time for the WOD. Ex: 29:20 Rx

THUR 12.26.24 Read More »

Workout of the Day (WOD)

Partner WOD
3 sets
AMRAP 4
40 Double Unders
8 1-Arm Devil’s Press (50/35)
Rest 1 minute.
AMRAP 4
10/8 Cal Bike
12 Toes to Bar
Rest 1 minute and continue each AMRAP where you left off.

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

Score rounds and reps for each AMRAP.
Ex: 9+32, 10+5 Rx

Holiday Schedule

Mon: Noon class only.
Tue: Christmas Eve! Gym Closed.
Wed: Christmas!! Gym Closed.
Thu: Noon, evening classes only.
Fri: Back to regular schedule.

Today’s schedule

12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey

And coming tomorrow…

CFM CLOSED
At Home Workout
12 Days of Fit-Mas Bodyweight Edition
1 Burpee
2 Air Squats
3 Push Ups
4 Sit Ups
5 Tuck Jumps
6 Mountain Climbers (R+L=1)
7 V-Ups
8 Lunges
9 Jumping Jacks
10 Russian Twists (R+L=1)
11 Good Mornings
12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time for the WOD. Ex: 18:20 Rx

MON 12.23.24 Read More »

Workout of the Day (WOD)

A. Strict Press 3RM
In 12 minutes work up to a 3 rep max.
-Appropriate warmup sets would be 5-4-3-2 then 3 rep attempt
-At 50%, 60%, 70%, 80%, then 3 rep at 90-95% of 1RM

B. Rep Rounds 12-11-10-9-8-7-6-5-4-3-2-1 [20min cap]
Sit-Ups
Lunges (R+L=1)
Sit-Ups
Kettlebell Swings (53/35)

Post load for press and time for the WOD. Ex: 170#, 13:10 Rx.

Today’s schedule

And coming Saturday…

Teams of 3
For Time [25min cap]
60 Deadlift (155/105)
90/60 Cal Row
45 Power Clean (155/105)
90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)
30 Clean & Jerk (155/105)
90 Bar Facing Burpees

All reps are team totals. 1 Partner working at a time. Partners may partition the reps any way

Score time to complete WOD. Ex: 18:23 Rx+

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Hailey
11:45a: Yoga- Michael

And coming Sunday…

A. 4 Rounds [16min cap]
20/15 Cal Row
10 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

B. Super Shoulder Serum: EMOM 15
Min 1: Scapular Raises
Min 2: CS Banded WY Negative
Min 3: Shoulder Ext Rotation R/L
Min 4: Pec Shoulder Stretch (30 sec R/L)
Min 5: Rest

Post time for the WOD. Ex: 10:10 Rx