WOD

Workout of the Day (WOD)

A. EMOM 20
Min 1: 10 Wall Balls (20/14 to 11/10’)
Min 2: 12 Banded Straight Arm Pull Downs
Min 3: 50ft Walking Lunge
Min 4: 12 Kettlebell Swings (53/35)

B. Bulletproof Shoulders
20/20 Side Plank Rev-Fly
4/4 Table Top Y-hold (15 sec hold) “Palm facing down”
15 Scapular Pushups
4 sets Bent Over T’s [5 reps + Overload] “Thumbs up”
4 sets Bent Over W’s [5 reps + Overload] “Pinkies up”
15/15 Side Ext Rot. w/ 2.5-15#

Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.

Upcoming Events

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

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- Michael
1:00p: Open Gym- Michael
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 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

THUR 12.05.24 Read More »

Workout of the Day (WOD)

“Miami Rain”
AMRAP 16
Rx
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Intermediate
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Pull Ups
20 Devil’s Press (35/20’s)
20 Chest to Bar Pull Ups

Scaled
40 Alt DB Snatches (25/15)
40 Jumping Pull Ups
30 DB Burpees (25/15’s)
30 Ring Rows
20 Devil’s Press (25/15’s)
20 Pull Ups

Post reps completed for AMRAP. Ex: 243 Rx

Upcoming Events

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

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…

A. EMOM 20
Min 1: 10 Wall Balls (20/14 to 11/10’)
Min 2: 12 Banded Straight Arm Pull Downs
Min 3: 50ft Walking Lunge
Min 4: 12 Kettlebell Swings (53/35)

Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.

WED 12.04.24 Read More »

Workout of the Day (WOD)

A. Front Squat
5-3-2-2-1-1-1-1

B. EMOM 12
Min 1: 5-15 Toes to Bar
Min 2: 10-20 Hollow Rocks
Min 3: 10-15 Standing Plate Twist (35/25) (R+L=1)

Post load for squat and fewest reps completed of each movement in EMOM.
Ex: 325#, 15, 20, 15 Rx.

Upcoming Events

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

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

And coming tomorrow…

“Miami Rain”
AMRAP 16
Rx
40 Alt DB Snatches (50/35)
40 Pull Ups
30 DB Burpees (50/35’s)
30 Chest to Bar Pull Ups
20 Devil’s Press (50/35’s)
20 Bar Muscle Ups

Intermediate
40 Alt DB Snatches (35/20)
40 Jumping Pull Ups
30 DB Burpees (35/20’s)
30 Pull Ups
20 Devil’s Press (35/20’s)
20 Chest to Bar Pull Ups

Scaled
40 Alt DB Snatches (25/15)
40 Jumping Pull Ups
30 DB Burpees (25/15’s)
30 Ring Rows
20 Devil’s Press (25/15’s)
20 Pull Ups

Post reps completed for AMRAP. Ex: 243 Rx

TUES 12.03.24 Read More »

Workout of the Day (WOD)

“Tabata That!”

Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pushup
Rest 1 minute
Tabata Situp
Rest 1 minute
Tabata Double Unders

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Post Tabata score for each exercise and total for final score.
Ex: 5, 14, 8, 10, 24 = 61 Rx.

Upcoming Events

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

Thursday, December 12th and 19st 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- Javi
1:00p: Open Gym- Javi
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross

And coming tomorrow…

A. Front Squat
5-3-2-2-1-1-1-1

B. EMOM 12
Min 1: 5-15 Toes to Bar
Min 2: 10-20 Hollow Rocks
Min 3: 10-15 Standing Plate Twist (35/25) (R+L=1)

Post load for squat and fewest reps completed of each movement in EMOM.
Ex: 325#, 15, 20, 15 Rx.

MON 12.02.24 Read More »

Workout of the Day (WOD)

CFM CLOSED
At Home WOD
AMRAP 20
400m run
20/15 push-ups
200m backpack/suitcase single-arm farmer’s carry*
*or use any weight (10-50#)

Post rounds and reps completed in the AMRAP. 1m = 1 rep. Ex: 4+250 w/ 15# backpack Rx

Upcoming Events

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

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule

And coming Saturday…

In a 15 Minute Window
Complete:
120/90 Calorie Row
and
4 Rounds
25 Box Jump Overs (24/20)
20 Front Squats (135/95)
In Time Remaining…
Build to a Max Complex
Power Clean + Hang Squat Clean + Jerk

While one partner is rowing the other partner completes the rounds of box jump overs and front Squats. All rounds and reps are team totals. Partners may switch who is working on the row at any time.

Post time for the WOD and weight for complex Ex: 7:45 Rx, 225#, 245#

Saturday Schedule

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

And coming Sunday…

A. Bench
3-3-3-3

B. 3 Rounds [18min cap]
10 Bench Press (70% 1RM)
300m Run
15 Weighted Straight Leg Sit ups (45/25)
300m Run

Post time for the WOD and bench weight. Example: 14:20 Rx @185#

Sunday Schedule

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

FRI 11.29.24 Read More »

Workout of the Day (WOD)

CFM CLOSED
At Home WOD
5 Rounds
15 Burpees
25 Air Squats
35 Sit Ups

Post time for the WOD. Ex: 14:30 Rx.

Upcoming Events

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

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule

And coming tomorrow…

CFM CLOSED
At Home WOD
AMRAP 20
400m run
20/15 push-ups
200m backpack/suitcase single-arm farmer’s carry*
*or use any weight (10-50#)

Post rounds and reps completed in the AMRAP. 1m = 1 rep. Ex: 4+250 w/ 15# backpack Rx

THUR 11.28.24 Happy Thanksgiving! Read More »

Workout of the Day (WOD)

A. 3 Rounds For Time [18min cap]
10 Devil’s Press (50’s/35’s)
20 Toes to Bar
30 Wall Balls (20/14)

B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest

Post time for the WOD. Ex: 14:40 Rx

Upcoming Events

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

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule

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
8:00p: Open Gym- Ross

And coming tomorrow…

CFM CLOSED
At Home WOD
5 Rounds
15 Burpees
25 Air Squats
35 Sit Ups

Post time for the WOD. Ex: 14:30 Rx.

WED 11.27.24 Read More »

Workout of the Day (WOD)

A. Deadlift
3 sets of 3 reps
Super set with 10 weighted straight leg sit ups

B. 2 Rounds [14min cap]
25 Overhead Squats (75/55)
50 Double Unders
30/25 Cal Row
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx

Upcoming Events

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

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Javi
1:00p: Open Gym- Javi
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. 3 Rounds For Time [18min cap]
10 Devil’s Press (50’s/35’s)
20 Toes to Bar
30 Wall Balls (20/14)

B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest

Post time for the WOD. Ex: 14:40 Rx

TUES 11.26.24 Read More »

Workout of the Day (WOD)

A. Front Squats
1 x 2 @ 77%
1 x 2 @ 82%
3 x 2 @ 87%

B. EMOM 12
Min 1: 1 set Chest to Bar Pull Ups
Min 2: 30 sec Handstand Hold (facing wall)
Min 3: Pigeon

Post load for squat and and total pull ups. Ex: 295#, 64 Rx.

Upcoming Events

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

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule

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. Deadlift
3 sets of 3 reps
Super set with 10 weighted straight leg sit ups

B. 2 Rounds [14min cap]
25 Overhead Squats (75/55)
50 Double Unders
30/25 Cal Row
50 Double Unders

Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx

MON 11.25.24 Read More »

Workout of the Day (WOD)

A. EMOM 15
Min 1: 10 Overhead Squat (120/85)
Min 2: 15/12 Cal Row
Min 3: Rest

B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest

Score the fewest squats and cals completed in the EMOM. Ex: 10, 15 Rx.

Upcoming Events

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

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon classes. Closed evening
Thursday & Friday: Happy Thanksgiving! CFM Closed.
Saturday & Sunday: Resume regular schedule

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 [20min cap]
3 Rounds
18 Deadlifts (225/155)
18 Handstand Push Ups
-1min rest-
4 Rounds
15 Power Clean (135/95)
15 Toes to Bar
-1min rest-
5 Rounds
12 Dumbbell Snatches (50/35)
12 Bar Facing Burpees

All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.

Post time for the WOD. Example: 16:48 Rx.