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)
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)
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
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…
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.
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.
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
Post load for press and time for the WOD. Ex: 170#, 13:10 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…
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
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Hailey 12:15p: Yoga- Cancelled
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
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
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- 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.
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
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- 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)
