A. Clean & Jerk Complex Power Clean + Front Squat + Push Jerk 4 x 1+3+2 In 12 minutes work to a heavy complex for the day
B. 5 Rounds [20min cap] 10 Chest to Bar Pull Ups 10 Thrusters (95/65) 100 Double Unders
Post load for complex and time for the WOD. Ex: 215#, 15:30 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 7:00p: All Levels CrossFit- Michael 8:00p: Open Gym- Michael
And coming tomorrow…
EMOM 32 Min 1: 200m Run Min 2: 5 Ring Dips Min 3: 20 Jumping Lunges Min 4: 30 sec Handstand Hold
Score your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference. Ex: 49 – 47 = 2.
A. AMRAP 8 40 Double Unders 10 Hang Power Clean (120/85)
B. EMOM 12 Min 1: Scapular Raises Min 2: Shoulder Ext Rotation Min 3: WY Negative Min 4: Pec Shoulder Stretch
Post time for the WOD. 12:49 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- 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…
A. EMOM 8 Min 1: Handstand Hold Practice Min 2: Rest
B. Partner WOD AMRAP 15 3 Wall Walks 9 Deadlift (185/135) (Rx+ 225/155) 12 Box Jumps (30/24”) (Rx+ 36/30”) 15 Toes to Bar
All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.
Score rounds and reps for the WOD. Ex: 5 + 12 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. Turkish Get Ups 8-8-8-8 (4 reps each arm)
B. 4 Rounds Not For Time 300/250m Row 8/8 Single Arm DB Bench Press 8/8 Single Arm DB Lunges Rest 2 minutes between rounds
Score average row split. Ex: 0:52.7
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Overhead Squat: In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16min cap]: 100/80 Cal row 80 Pullups (C2B = Rx+) 60 Overhead Squats (65/45) 40 Overhead Squats (75/55) 20 Overhead Squats (95/65)
All reps are team totals. One partner working at a time. Rx+ weights 95/65 115/85 135/95
Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
A. AMRAP 8 40 Double Unders 10 Hang Power Clean (120/85)
B. EMOM 12 Min 1: Scapular Raises Min 2: Shoulder Ext Rotation Min 3: WY Negative Min 4: Pec Shoulder Stretch
EMOM 30 Min 1: Cal Row Min 2: Lateral Burpee Over Erg Min 3: Sit Ups Min 4: Cal Echo Bike Min 5: DB Snatch (50/35) Min 6: Hand Release Push Ups
Post the fewest reps completed in the minute for each movement. Ex: 15, 12, 20, 12, 20, 15 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- 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…
A. Overhead Squat: In 15 minutes working up to a heavy 2 rep
B. Teams of 2. For Time Complete [16min cap]: 100/80 Cal row 80 Pullups (C2B = Rx+) 60 Overhead Squats (65/45) 40 Overhead Squats (75/55) 20 Overhead Squats (95/65)
All reps are team totals. One partner working at a time. Rx+ weights 95/65 115/85 135/95
Post load for Overhead Squat and time for WOD. Ex: 175#, 14:40 Rx.
A. Snatch Complex: In 15 minutes working up to a heavy complex of: 1 Hang Power Snatch 1 Hang Squat Snatch
B. AMRAP 15 Increasing Rep Rounds of 3-6-9-12-15-18-21-… Power Snatch (95/65) Toes To Bar Burpees Over Bar
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.
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…
EMOM 30 Min 1: Cal Row Min 2: Lateral Burpee Over Erg Min 3: Sit Ups Min 4: Cal Echo Bike Min 5: DB Snatch (50/35) Min 6: Hand Release Push Ups
Post the fewest reps completed in the minute for each movement. Ex: 15, 12, 20, 12, 20, 15 Rx.
A. 3 Sets Not For Time 5 Weighted Strict Pull Ups 40 sec L-sit Hold
B. For Time [16min cap] 3 Rounds 20 Wall Balls (20/14) 12 Power Clean (135/95) 2 Rounds 20 Wall Balls (20/14) 12 Shoulder to Overhead (135/95) 1 Round 20 Wall Balls (20/14) 12 Clean & Jerk (135/95)
Post load for pull ups and time for the WOD. Ex: 53#, 11:12 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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. Snatch Complex: In 15 minutes working up to a heavy complex of: 1 Hang Power Snatch 1 Hang Squat Snatch
B. AMRAP 15 Increasing Rep Rounds of 3-6-9-12-15-18-21-… Power Snatch (95/65) Toes To Bar Burpees Over Bar
Post load for Snatch Complex and rounds + reps for WOD. Ex: 145#, 6+8 Rx.
A. DB Bulgarian Split Squat Farmer carry style DB hold in each hand 5 x 6/6
B. AMRAP 4 2 Rope Climbs* 14 Pistols 11 Hand Release Push Ups Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
Post rounds and reps for the AMRAP. Ex: 4+2 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- 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…
CFM Rise Up Partner Competition!! Everyone of every ability is strongly encouraged to participate in this fun and challenging event or come watch your fellow athletes compete and cheer them on! 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!
A. Bench Press 4 sets 5 reps Increase weight as form allows or stay at the same weight each set (75-80% 1RM) Complete 1 sets every 4 minutes Superset 100m DB Carry (50’s/35’s)
B. EMOM 16 (50 sec work: 10 sec rest) Min 1: Cal Bike Min 2: DB Box Step-overs (35’s/25’s at 24/20”)* Min 3: Double DB Hang Snatch (35’s/25’s)* Min 4: Rest
*Rx+ (50’s/35’s)
Score load for bench and fewest reps for each movement in EMOM. Ex: 215#, 18, 12, 12 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Power Clean & Jerk 15min to work to a Heavy Complex: Power Clean + Front Squat + Push Jerk + Split Jerk
B. For Time [9min cap] 15 Burpees over the Bar 8 Clean & Jerks (185/125) 12 Burpees over the Bar 7 Clean & Jerks 9 Burpees over the Bar 6 Clean & Jerks
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
Upcoming Events
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…
A. DB Bulgarian Split Squat Farmer carry style DB hold in each hand 5 x 6/6
B. AMRAP 4 2 Rope Climbs* 14 Pistols 11 Hand Release Push Ups Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
A. Snatch Complex 5×1+1+1 Hang Power Snatch + Overhead Squat + Snatch [Athletes CAN reset for final snatch] -Complete 1 set every 2:30 -Start at 50% 1RM Snatch and increase weight as form allows -Work up to 70-80% to finish
B. Hedge Vine 3 sets: AMRAP 4 10 Toes to Bar 10 Wall Balls (20/14 at 10/9ft) Rest 4 minutes between each AMRAP. Continue where you left off.
Score load for snatch complex and total rounds and reps from the three AMRAP’s. Ex: 175#, 11+4 Rx.
Upcoming Events
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- 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…
A. Power Clean & Jerk 15min to work to a Heavy Complex: Power Clean + Front Squat + Push Jerk + Split Jerk
B. For Time [9min cap] 15 Burpees over the Bar 8 Clean & Jerks (185/125) 12 Burpees over the Bar 7 Clean & Jerks 9 Burpees over the Bar 6 Clean & Jerks
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
A. Deadlift Singles Perform 1 rep every 20 sec. Rest 4 minutes between sets 1 set of 5 reps 80% of 5 RM 1 set of 5 reps 85% of 5 RM 1 set of 5 reps 90% of 5 RM
B. EMOM 10 Min 1: 10 Strict HSPU Min 2: 10 Cossack Squat (50/35)
Post load for deadlift and total reps for each movement in EMOM. Ex: 385#, 50,50 Rx.
Upcoming Events
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…
A. Snatch Complex 5×1+1+1 Hang Power Snatch + Overhead Squat + Snatch [Athletes CAN reset for final snatch] -Complete 1 set every 2:30 -Start at 50% 1RM Snatch and increase weight as form allows -Work up to 70-80% to finish
B. Hedge Vine 3 sets: AMRAP 4 10 Toes to Bar 10 Wall Balls (20/14 at 10/9ft) Rest 4 minutes between each AMRAP. Continue where you left off.
Score load for snatch complex and total rounds and reps from the three AMRAP’s. Ex: 175#, 11+4 Rx.
