WOD

Workout of the Day (WOD)

Partner WOD
AMRAP 20
20/16 Cal Row
20 Wall Balls (20/14 to 10/9ft)

One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.

Post rounds and reps completed. Ex: 11+14 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- Luke
6:00p: All Levels CrossFit- Luke
7:00p: Weightlifting- David

And coming tomorrow…

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.

THUR 12.19.24 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

For Time [30min cap]
10 Rounds
5 Burpee Box Jump Overs (24/20)
10 Alt DB Snatch (50/35)
Then…
50 Box Jumps (24/20)
10 Rounds
10 DB Hang Snatch (50/35)
5 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 22:40 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- Ross

And coming tomorrow… Bring-A-Friend Day!!

Partner WOD
AMRAP 20
20/16 Cal Row
20 Wall Balls (20/14 to 10/9ft)

One partner farmer holds kettlebells (53’s/35’s) (Rx+ 70’s/53’s) while the other partner is working. All reps are team totals. Partition reps any way.

Post rounds and reps completed. Ex: 11+14 Rx.

WED 12.18.24 Read More »

Workout of the Day (WOD)

A. Back Squat
4 x 3 @ 85%

B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders

Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx

Upcoming Events

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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

And coming tomorrow…

For Time [30min cap]
10 Rounds
5 Burpee Box Jump Overs (24/20)
10 Alt DB Snatch (50/35)
Then…
50 Box Jumps (24/20)
10 Rounds
10 DB Hang Snatch (50/35)
5 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 22:40 Rx

TUES 12.17.24 Read More »

Workout of the Day (WOD)

A. Power Snatch:
2-2-2-2-2 work ups (touch and go).

B. “Snatch & Go”
4 Rounds for Time [11 Minute Time Cap]
10 Toes to bar
10 Snatch (135/95)

Intermediate (95/65)
Scaled (65/45)

Post load for snatch and time for the WOD. Ex: 175, 9:23 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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Back Squat
4 x 3 @ 85%

B. AMRAP 12
5 Pull Ups (Rx+ C2B)
10 Push Ups
15 Air Squats
30 Double Unders

Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx

MON 12.16.24 Read More »

Workout of the Day (WOD)

Fight Club
3 Rounds for Total Reps
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Echo Bike
1:00 Rest

With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike, rest for one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.

Post total reps completed. Ex: 264 Rx

Upcoming Events

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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Partner WOD
3 Rounds For Time [30min cap]
40 DB Box Step Overs (50/35’s at 24/20)
10 Sandbag Clean (150/100)
40 Burpees
10 Rope Climbs*
*All athletes must wear long socks or shin guards to protect shins when climbing

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way except a minimum of 4 burpees must be completed before switching partners.

Post time for the WOD. Ex: 23:10 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. Sprint Intervals
5 Sets, Each For Time:
150/125m Row, Ski or Echo Bike 12/9 Cal
Rest 1:00 between efforts

Post fastest and slowest split times.
Ex: :24, :28

B. 7 Rounds [14min cap]
9 Goblet Squats (53/35) (Rx+= 70/53)
7 Kettlebell Swings (53/35) (Rx+= 70/53)
5 Ring Dips

Post time for the WOD. Ex: 8:20 Rx

Sunday Schedule

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

FRI 12.13.24 Read More »

Workout of the Day (WOD)

A. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers

B. Partner WOD
AMRAP 20
4 Wall Walks
20 Synchronized Sit-ups
60 Crossovers
20 Medball Sit-ups (20/14)

1 partner working at a time except both partners synchronized on the 1st set of sit-ups. All the reps are team totals. Partition the reps any way.

Post rounds and reps completed. Ex: 5+18 Rx.

Upcoming Events

Today’s schedule

And coming tomorrow…

Fight Club
3 Rounds for Total Reps
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Echo Bike
1:00 Rest

Post total reps completed. Ex: 264 Rx

THUR 12.12.24 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

A. Power Box Jumps
2-2-2-2-2 increasing height

B. Jackie
For Time [10min cap]
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.

Upcoming Events

Today’s schedule

And coming tomorrow… Bring-A-Friend Day!!

A. Crossovers
In 10 minutes practice crossover progressions
Then 2 minutes max reps crossovers

B. Partner WOD
AMRAP 20
4 Wall Walks
20 Synchronized Sit-ups
60 Crossovers
20 Medball Sit-ups (20/14)

1 partner working at a time except both partners synchronized on the 1st set of sit-ups. All the reps are team totals. Partition the reps any way.

Post rounds and reps completed. Ex: 5+18 Rx.

WED 12.11.24 Read More »

Workout of the Day (WOD)

A. Back Squat
3 sets of 5 reps at 80%

B. EMOM 12
Min 1: 5-8 Strict Handstand Pushups
Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC)
Min 3: 5-8 Strict Straight Leg Raise

Post load for squats. Ex: 310#

Upcoming Events

Today’s schedule

And coming tomorrow…

A. Power Box Jumps
2-2-2-2-2 increasing height

B. Jackie
For Time [10min cap]
1000m Row
50 Thrusters (45/35)
30 Pull Ups

Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.

TUES 12.10.24 Read More »

Workout of the Day (WOD)

A. Triple Double
AMRAP 3:00
20 Alt Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
Max Lateral Dumbbell Burpees
Rest 1:00

AMRAP 3:00
20 Lateral Dumbbell Burpees
40 Double-Unders
Max Alt Single Arm Dumbbell Snatches (50/35)
Rest 1:00

AMRAP 3:00
20 Alt Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
Max Lateral Dumbbell Burpees

B. EMOM 12
Min 1: 1 set of Ring Muscle Ups or Transitions
Min 2: Straddle Stretch
Min 3: V-sit Hold

Post total reps for the WOD. Include all snatches, burpees, and DUs. Ex: 285 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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross

And coming tomorrow…

A. Back Squat
3 sets of 5 reps at 80%

B. EMOM 12
Min 1: 5-8 Strict Handstand Pushups
Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC)
Min 3: 5-8 Strict Straight Leg Raise

Post load for squats. Ex: 310#

MON 12.09.24 Read More »

Workout of the Day (WOD)

A. Strict Pull ups
1 set max reps
Rest 3 minutes
1 set max reps

B. For Time [12min cap]
60 Deadlift (115/85)
45 Overhead Squat (115/85)
30 Shoulder to Overhead (115/85)

Intermediate = 95/65
Scaled = 75/55

Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx

Upcoming Events

Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!

Today’s schedule

And coming Saturday…

A. Power Clean
In 10 minutes work to a heavy 2 rep touch-and-go

B. Partner WOD
AMRAP 21
30/24 Calorie Row
20 Burpees Over the Rower
10 Power Cleans (155/105#)

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

Post load for power clean and rounds for AMRAP. Ex: 245#, 5+38 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
In 15 minutes work up to a 2 rep max.

B. “Sunday Funday”
3 Rounds (Not For Time):
10 Bench Press (65% or Less of Part A)
20 AbMat Sit-Ups
10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1)
20 Bench Reverse Hypers

Post load for bench 2 rep and weight for WOD. Ex: 245#, 155#