WOD

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.

Saturday Schedule

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

And coming Sunday…

3 Rounds [15min cap]
250m Row
90 Double Unders
10 Chest to Bar Pull Ups*
12 Burpee Box Jump Overs (24/20)

*Rx+=6 Bar Muscle Ups

Post time for the WOD Ex: 12:19 Rx+

Sunday Schedule

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

FRI 11.22.24 Read More »

Workout of the Day (WOD)

A. Bench Press
3-3-3-3

Partner WOD
B. 4 Rounds [20min cap]
20/16 Cal Bike
20 Bench Press (135/85) (Rx+ 165/105)
20 Medball Sit-ups (20/14)
20 Burpees

All the reps are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post load for bench and time for the WOD. Ex: 215#, 16:10 Rx.

Upcoming Events

Thursday, November 21st 2nd CFM Bring-A-Friend Day this month! 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!

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- Luke
6:00p: All Levels CrossFit- Luke
7:00p: Weightlifting- David

And coming tomorrow…

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.

THUR 11.21.24 Bring-A-Friend Day!! Read More »

Workout of the Day (WOD)

A. Weighted Pull Ups
2-2-2-2-2

B. 3 Rounds [18min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
80 Double Unders

Post load for pull ups and time for the WOD. Ex: 85#, 12:34 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- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross

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

A. Bench Press
3-3-3-3

Partner WOD
B. 4 Rounds [20min cap]
20/16 Cal Bike
20 Bench Press (135/85) (Rx+ 165/105)
20 Medball Sit-ups (20/14)
20 Burpees

All the reps are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post load for bench and time for the WOD. Ex: 215#, 16:10 Rx.

WED 11.20.24 Read More »

Workout of the Day (WOD)

AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups
-Rest 5 min-
AMRAP 5
4 Power Cleans (60% 1RM C&J)
3 Push Jerks
2 Muscle Ups

Continue 2nd AMRAP where you left off. Post rounds and reps completed. Ex: 7+5 @ 165# Rx

Upcoming Events

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

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