EMOM 30 Min 1: Cal Row Min 2: Lateral Burpee Over Erg Min 3: Sit Ups Min 4: Cal Echo Bike Min 5: DB Snatch (50/35) Min 6: Hand Release Push Ups
Post the fewest reps completed in the minute for each movement. Ex: 15, 12, 20, 12, 20, 15 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 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- Kevin 8:00p: Open Gym- Michael
And coming tomorrow…
A. Overhead Squat: In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16min cap]: 100/80 Cal row 80 Pullups (C2B = Rx+) 60 Overhead Squats (65/45) 40 Overhead Squats (75/55) 20 Overhead Squats (95/65)
All reps are team totals. One partner working at a time. Rx+ weights 95/65 115/85 135/95
Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.
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.
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…
EMOM 30 Min 1: Cal Row Min 2: Lateral Burpee Over Erg Min 3: Sit Ups Min 4: Cal Echo Bike Min 5: DB Snatch (50/35) Min 6: Hand Release Push Ups
Post the fewest reps completed in the minute for each movement. Ex: 15, 12, 20, 12, 20, 15 Rx.
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. Power Clean & Jerk 12min 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.
Today’s schedule
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 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- Kevin
And coming Saturday…
Team of 3 For Time: [25min cap] 30 Thrusters (135/95) Athlete 1: 60/48 Cal Row Athlete 2&3: 50 Synchro Burpees Over the Bar 24 Thrusters 135/95) Athlete 2: 60/48 Cal Row Athlete 1&3: 50 Synchro Burpees Over the Bar 18 Thrusters (135/95) Athlete 3: 60/48 Cal Row Athlete 1&2: 50 Synchro Burpees Over the Bar 12 Thrusters (135/95)
Thrusters reps are team total. 1 partner working at a time. 1 athlete will row while the other 2 perform burpees. Once the row and burpees are complete, advance to the next set of thrusters.
Score time to complete the WOD. Ex: 17:40 Rx.
Saturday Schedule
8:30a: Open Gym- Cameron 9:30a: All Levels CrossFit- Cameron 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Cameron
And coming Sunday…
A. EMOM 12 Min 1: 100m KB Front Rack Carry (53/35’s) Min 2: 80 Double Unders Min 3: 10 Bench Press (50%)
B. Team of 3 For Time: [15min cap] Each athlete completes 3 rounds, waterfall style of: 18/14 Cal Echo Bike or Row 8 KB Box Step-overs (35’s/18’s at 24/20″) 12 Double KB Hang Snatches
At 3,2,1, go athlete A begins bike. Once finished athlete B will start bike and athlete A advances to KB’s. Once athlete B is finished bike athlete C will start bike. Continue this waterfall fashion until all 3 athletes have completed 3 rounds.
Record time to complete WOD Ex. 12:49 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Stasia
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- 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- Stasia 6:00p: All Levels CrossFit- Stasia 7:00p: Weightlifting- David
And coming tomorrow…
A. Power Clean & Jerk 12min 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. “Ivy” AMRAP 12 50 Toes to Bar 50 Wall Balls (20/14)
B. Snatch Complex 15min to establish a Heavy Complex Hang Power Snatch + Overhead Squat + Snatch [Athletes CAN reset for final snatch]
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
At Home A. AMRAP 12 50 V-Ups 50 1-Arm DB Thrusters (50/35) or Jumping Air Squats
B. Snatch Complex DB Hang Power Snatch + DB Overhead Squat + DB Snatch 5 sets of (1+1) R/L + 1/1
Today’s schedule
Morning classes cancelled. Gym opening at noon today! 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- Kevin 8:00p: Open Gym- Michael
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. 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.
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. “Ivy” AMRAP 12 50 Toes to Bar 50 Wall Balls (20/14)
B. Snatch Complex 15min to establish a Heavy Complex Hang Power Snatch + Overhead Squat + Snatch [Athletes CAN reset for final snatch]
Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#
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.
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
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- Kevin
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
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#.
