At Home WOD 3 Rounds For Time: [24min cap] 50 Double Unders 400m Run 30 Air Squats 25 Push Ups
Post time for the WOD. Ex: 14:40 Rx
Upcoming Events
Thursday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Friday. See SugarWOD for at home or outdoor workout option.
Saturday, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
Today’s schedule
CFM Closed today in observance of Juneteenth. We resume regular schedule Friday. See SugarWOD or below for at home or outdoor workout option today!
And coming tomorrow…
A. Power Clean 3-3-3-3-3
B. AMRAP 10 5 Power Cleans (135/95) 3 Bar Muscle Ups 30 Double Unders
Post load for clean and rounds for the AMRAP. Ex: 235#, 7+8 Rx
A. Toes To Bar In 10 minutes practice toes to bar progressions Then complete one set max reps Find a scale you can do 10+ reps unbroken
B. Partner WOD 3 Rounds For Time: [9min cap] 20/16 Cal Bike (Rx+ Ski) 20 DB Box Step Ups (50/35 at 20″) 20 Toes to Bar Rest until 10 minute mark. Then… 3 Rounds For Time: [9min cap] 20 Toes to Bar 20 DB Box Step Ups (50/35 at 20″) 20/16 Cal Row
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.
Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx
Upcoming Events
Wednesday, June 18th CFM Bring-A-Friend Day! 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!
Thursday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Friday. See SugarWOD for at home or outdoor workout option.
Saturday, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Cameron 8:00p: Open Gym- Michael
And coming tomorrow… CFM Closed for Juneteenth!
At Home WOD 3 Rounds For Time: [24min cap] 50 Double Unders 400m Run 30 Air Squats 25 Push Ups
A. Championship Complex AMRAP 8 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead
Levels: Scaled/Intermediate/Rx (M = 65/135/185, W = 35/85/125)
B. 3-way Hamstring stretch
Post rounds and reps completed. Ex: 6+8 Rx
Upcoming Events
Wednesday, June 18th CFM Bring-A-Friend Day! 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Sofia 7:00p: All Levels CrossFit- Sofia
And coming tomorrow… Bring-A-Friend Day!
A. Toes To Bar In 10 minutes practice toes to bar progressions Then complete one set max reps Find a scale you can do 10+ reps unbroken
B. Partner WOD 3 Rounds For Time: [9min cap] 20/16 Cal Bike (Rx+ Ski) 20 DB Box Step Ups (50/35 at 20″) 20 Toes to Bar Rest until 10 minute mark. Then… 3 Rounds For Time: [9min cap] 20 Toes to Bar 20 DB Box Step Ups (50/35 at 20″) 20/16 Cal Row
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.
Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx
A. 2 sets each for time: 1000m Row 40 Burpees Over Erg Rest 1:1
Score time for each set. Ex: 6:10, 5:54 Rx.
B. EMOM 9 Min 1: V-ups Min 2: Candlestick to Straddle Min 3: Rower Pike Ups
Upcoming Events
Wednesday, June 18th CFM Bring-A-Friend Day! 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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. Championship Complex AMRAP 8 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead 1 Ground to Overhead
Levels: Scaled/Intermediate/Rx (M = 65/135/185, W = 35/85/125)
Community Cup Workout 3 In 20 minutes, establish: 1 rep-max front squat 1 rep-max hang power clean
Score the max load for front squat and hang power clean. Ex: 355#, 285#
Upcoming Events
Wednesday, June 18th CFM Bring-A-Friend Day! 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Hailey 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey
And coming Saturday…
Thunderbolts* Teams of 2 4 Rounds [32 min cap] 10 Power Clean (155/105) (Rx+ 185/125) 20 Synchro Burpees Over the Bar 30 Toes To Bar
After each round teams will work together to complete each of the following: Round 1: 50m Backward Sled Drag (180/135) Round 2: 100m Sandbag Bearhug Carry (150/100) Round 3: 50m Tire Flips (180) Round 4: 100m Farmer’s Carry (90’s/70’s)
One partner working at a time on the barbell and toes to bar movements. Reps may be partitioned any way. After completion of each round of the power clean, burpees, and toes to bar, the team will complete a drag, flip, or carry together and then advance to the next round.
Post time to complete WOD. Ex: 23:46 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. Partner WOD 3 Rounds [18min cap] 200m DB Farmer Carry (50’s/35’s) 25 Sledge Strikes (16/10) 30/24 Push-ups
1 partner working at a time. All the reps and distances are a team total. Both partners must go 200m together on the carry with 1 person carrying both dumbbells. Switch off carrying the dumbbells as often as you like.
Post time for WOD. Ex: 13:45 Rx
B. EMOM 12 Min 1: 6 Floor Seated Arnold Press (alternating R+L=1) Min 2: 8 DB Bent Over Row (alternating R+L=1) Min 3: 10 Straight Leg Sit Ups Min 4: 12 Hollow Knee Tucks
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
3 sets each for time: In an 10 minute window complete: 850m Run CFM Loop 25 Sit-Ups (Rx+ GHD Sit-Ups) 85 Double Unders Rest the remainder of the time
Score time for each set. Ex: 5:56, 6:08, 5:50 Rx
Upcoming Events
Wednesday, June 18th CFM Bring-A-Friend Day! 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Hailey 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
Community Cup Workout 3 In 20 minutes, establish: 1 rep-max front squat 1 rep-max hang power clean
Score the max load for front squat and hang power clean. Ex: 355#, 285#
Community Cup Workout 1 AMRAP 20 15 Box Jump-Overs (24/20) 10 DB Snatches (50/35) 5 Handstand Push-Ups
Score total rounds and reps completed in the AMRAP. Ex: 12+20 Rx
Upcoming Events
Wednesday, June 18th CFM Bring-A-Friend Day! 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Sofia 7:00p: All Levels CrossFit- Sofia 8:00p: Open Gym- Michael
And coming tomorrow…
3 sets each for time: In an 10 minute window complete: 850m Run CFM Loop 25 Sit-Ups (Rx+ GHD Sit-Ups) 85 Double Unders Rest the remainder of the time
Community Cup Workout 2 Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work
Rounds 3 and 4 15-calorie row 15 overhead squats Max chest-to-bar pull-ups
Your score is the total number of reps completed. Ex: 185 Rx.
Upcoming Events
Wednesday, June 18th CFM Bring-A-Friend Day! 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Sofia 7:00p: All Levels CrossFit- Sofia
And coming tomorrow…
Community Cup Workout 1 AMRAP 20 15 Box Jump-Overs (24/20) 10 DB Snatches (50/35) 5 Handstand Push-Ups
Score total rounds and reps completed in the AMRAP. Ex: 12+20 Rx
A. 5-4-3-2-1-1-1 Deadlifts increasing weight to heavy single
B. EMOM 12 Min 1: 5 Bent Over YTWL (5/2.5) Min 2: 10 Downdog To Updog Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)
Post load for deadlift. Ex: 455#
Upcoming Events
Wednesday, June 18th CFM Bring-A-Friend Day! 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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…
Community Cup Workout 2 Complete as many reps as possible following the interval of: 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 2 minutes of work, 1-minute rest 3 minutes of work
A. Power Clean In 20 minutes work up to a heavy single power clean Start at 65% and increase weight across 5-8 singles Work to a new 1RM or finish with 3 heavy singles at 85-90%
B. EMOM 12 Min 1: Strict Handstand Push Ups Min 2: 1 set of Kettlebell Deadlift (70’s/53’s) Min 3: 1 set of DB Squats (50’s/35’s)
Post load for power clean and total reps from each movement in the EMOM. Complete as many sets within the minute for strict hspu as desired. Complete only 1 set for deadlift and squats. Ex: 275#, 30, 48, 42 Rx
Upcoming Events
Wednesday, June 18th CFM Bring-A-Friend Day! 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Liza
And coming Saturday…
Partner WOD 3 Rounds For Time [30min cap] 4x10yd Sled Push (180/135) 25/20 Cal Echo Bike 15 Bar Muscle Ups 4x10yd Arm-over-arm Sled pull (100/75) 25/20 Cal Row 15 Burpee Pull-ups
1 partner working at a time. All the reps and distances are team total. Partition the reps any way.
Post time to complete WOD. Ex: 23:30 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Adam 11:45a: Yoga- Michael
And coming Sunday…
A. Tire Flips 3 x 10 (touch and go) Rest 2-3 minutes between sets Score time to complete each set
B. 2 Rounds Min 1: 100m Farmer Carry (53’s/35’s) Min 2: AMRAP Power Clean (155/105) (Rx+185/135) Min 3: Rest Min 4: 300m Hill Run (around the building) Min 5: AMRAP Burpees Over Bar Min 6: Rest Min 7: 20 Sledge Strikes (16/10) Min 8: AMRAP Cal Bike Min 9: Rest
Score total reps from AMRAPs. Ex: 81 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
