WOD

Workout of the Day (WOD)

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

Upcoming Events

Thursday, January 15th 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, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

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: Weightlifting- David

And coming tomorrow…

10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders

Post time for the WOD. Ex 14:22 Rx.

Workout of the Day (WOD)

“Open Waves”
4 sets with each set in a 7 minute window. Rest 1 minute between sets:

Sets 1 and 3
2 Rounds For Time: [7min cap]
15 DB Bench Press (50’s/35’s)
20 Alt DB Snatch (50/35)
30 Box Jump Overs (24/20)
Rest the remainder of the time if finished early.
1 minute additional rest between sets

Sets 2 and 4
2 Rounds For Time: [7min cap]
5 Wall Walks
15 Burpees To Target (above reach)
20/16 Cal Row
Rest the remainder of the time if finished early.
1 minute additional rest between sets

Post the time for each set. If time capped, add 1 sec for each rep remaining.
Ex: 5:45, 5:40, 5:39, 5:59 Rx

Upcoming Events

Thursday, January 15th 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, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Sofia
1:00p: Open Gym- Sofia
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…

A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM

B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold

Post load for deadlift. Ex: 385#

Workout of the Day (WOD)

A. Hang Power Snatch:
In 15 minutes work up to a heavy triple.

B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders

Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx

Upcoming Events

Thursday, January 15th 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, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!

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

And coming tomorrow…

“Open Waves”
4 sets with each set in a 7 minute window. Rest 1 minute between sets:

Sets 1 and 3
2 Rounds For Time: [7min cap]
15 DB Bench Press (50’s/35’s)
20 Alt DB Snatch (50/35)
30 Box Jump Overs (24/20)
Rest the remainder of the time if finished early.
1 minute additional rest between sets

Sets 2 and 4
2 Rounds For Time: [7min cap]
5 Wall Walks
15 Burpees To Target (above reach)
20/16 Cal Row
Rest the remainder of the time if finished early.
1 minute additional rest between sets

Post the time for each set. If time capped, add 1 sec for each rep remaining.
Ex: 5:45, 5:40, 5:39, 5:59 Rx

Workout of the Day (WOD)

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)

Score time for the WOD. Ex: 13:49 Rx

Today’s schedule

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: Weightlifting- David

And coming tomorrow…

AMRAP 20
4-8-12-16-20-24-28-32-…
Burpee Pull-ups
1-Arm DB Hang C&J (50/35)
20 1-Arm Farmer’s Carry Lunge Steps (50/35) each round

Post the rounds and reps completed. Ex: 6+15 Rx

Workout of the Day (WOD)

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Sofia
1:00p: Open Gym- Sofia
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael

And coming tomorrow…

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)

Score time for the WOD. Ex: 13:49 Rx

Workout of the Day (WOD)

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)

Post load for deadlift. Ex: 375#

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…

A. Snatch Complex
15min to work up to a heavy complex
Snatch + OHS + Hang Snatch + OHS

B. AMRAP 12
12 Hang Power Snatch (95/65)
4 Wall Walks

Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.