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WOD

Daniel T

Workout of the Day (WOD)

A. AMRAP 2
Double-Unders
(Rx+ Triple Unders)

B. Bulgarian Split Squat
4 sets of 5/5 increasing weight
Complete 1 set E3MOM

C. For Time [12min cap]
100-75-50 Double-Unders
21-15-9 Burpees Over Dumbbell
21-15-9 Dumbbell Snatch

Post load for squats, total jump rope and time for the WOD.
Ex: 115#, 184, 10:10 Rx

Upcoming Events

Thursday, April 16th 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!

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- Patrick
7:00p: All Levels CrossFit- Patrick
8:00p: Open Gym- Michael

And coming tomorrow…

A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups

B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Deadlifts (225/155)
Min 4: Push Ups (Rx+ = Strict Handstand Push Ups)

Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx+

MON 04.06.26 Read More »

Lizzie

Workout of the Day (WOD)

A. EMOM 16
Min 1: 1 Squat Snatch (60-80%, no misses!)
Min 2: Rest

B. 3 Rounds For Time [12min cap]
20 Chest to Bar Pull Ups
20 Alt DB Snatch (70/50)*

*Rx+ KB Snatch (70/53)

Post load for snatch and time for the WOD. Ex: 165#, 9:43 Rx+

Upcoming Events

Thursday, April 16th 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!

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…

Calvin & Hobbes
Partner WOD
12 Rounds [24 Minute Cap]
6 Box Jumps (m = 20/24/30, w = 16/20/24)** — Partner dead hang hold
9 Front Squats (m = 75/95/135, w = 55/65/95) — Partner handstand hold
12 Toes to Bar — Partner holds barbell front rack (m = 75/95/135, w = 55/65/95)

**L1/L2 step ups permitted for box jumps. L3 athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while the other in static hold.

Post time to complete WOD. Ex: 14:10 L3

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. EMOM 12
Minute 1: 20 sec Max Calorie Row
Minute 2: 20 sec Max Calorie Echo or Ski
Minute 3: 20 sec Max DB Snatch (50/35)
Minute 4: 20 sec Max GHD Sit Ups

B. 4 Rounds [18min cap]
250/200m Row
10 Dumbbell Power Cleans (50’s/35’s)
100m KB Front Rack + Farmer’s Carry (53’s/35’s)

Post total reps from EMOM and time for WOD. Ex: 104 Rx Echo, 12:10 Rx

Sunday Schedule

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

FRI 04.03.26 Read More »

Miguel

Workout of the Day (WOD)

3 Rounds [27min cap]
6 Wall Walks
50 Double Unders
18 Medball Sit-ups (20/14)
50 Double Unders
24 Box Step Overs (50/35 at 20″)
50 Double Unders

Post time for the WOD. Ex: 17:10 Rx

Upcoming Events

Thursday, April 16th 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!

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. EMOM 16
Min 1: 1 Squat Snatch (60-80%, no misses!)
Min 2: Rest

B. 3 Rounds For Time [12min cap]
20 Chest to Bar Pull Ups
20 Alt DB Snatch (70/50)*

*Rx+ KB Snatch (70/53)

Post load for snatch and time for the WOD. Ex: 165#, 9:43 Rx+

THUR 04.02.26 Read More »

Coach Cameron

Workout of the Day (WOD)

Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calories each round (select machine)

Post time for the WOD. Ex: 18:28 Rx Row

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…

3 Rounds [27min cap]
6 Wall Walks
50 Double Unders
18 Medball Sit-ups (20/14)
50 Double Unders
24 Box Step Overs (50/35 at 20″)
50 Double Unders

Post time for the WOD. Ex: 17:10 Rx

WED 04.01.26 Read More »

Jacopo

Workout of the Day (WOD)

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

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

And coming tomorrow…

Rep Rounds [24min cap]
10-9-8-7-6-5-4-3-2-1 Hang Power Clean (135/95)
20/15 Calories each round (select machine)

Post time for the WOD. Ex: 18:28 Rx Row

TUES 03.31.26 Read More »

Rachel

Workout of the Day (WOD)

4 Rounds [20min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)

Post time for the WOD. Ex: 16:20 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. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)

Post load for squat. Ex: 310#

MON 03.30.26 Read More »

Lizzie

Workout of the Day (WOD)

Quarterfinals Workout #4
For Time: [20min cap]
1000m Row
30 Clean and Jerks (135/95)
1000m Row
30 Strict Handstand Push-ups

Post the time for the WOD. Ex: 14:53 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- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey

And coming Saturday…

Quarterfinals Workout #2
For Time, Completed Anyhow: [15min cap]
80 DB Hang Squat Cleans (50’s/35’s)
40 Bar Muscle-ups

Scaled: 35’s/20’s, Chest-to-bar Pull-ups
Foundation: 20’s/15’s, Jumping Pull-ups

Post the time for the WOD. Ex: 12:10 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…

Quarterfinals Workout #3
For Time: [12min cap]

3 Rounds:
50 Double-Unders
10 deadlifts (225/155)

2 Rounds:
50 Double-Unders
10 deadlifts (275/185)

1 Round:
50 Double-Unders
10 deadlifts (315/225)

Scaled: 15 Double Unders, M:135/185/225, W:95/125/155
Foundation: 50 Single Unders, M: 65/75/85, W: 45/55/65

Post the time for the WOD. Ex: 9:40 Rx

Sunday Schedule

9a: Weightlifting- David
10:30a: All Levels CrossFit- Michael
11:30a: All Levels CrossFit- Michael
12:35p: Yoga- Michael

FRI 03.27.26 QuarterFinals WEEKEND! Read More »

Coach Isabelle

Workout of the Day (WOD)

Quarterfinals Workout #1
For Time: [12min cap]
10 shuttle runs
20 overhead squats (115/80)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
-1 shuttle run is 25 ft out and 25 ft back.

Post the time for the workout. Ex: 8:57 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…

Quarterfinals Workout #4
For Time: [20min cap]
1000m Row
30 Clean and Jerks (135/95)
1000m Row
30 Strict Handstand Push-ups

Post the time for the WOD. Ex: 14:53 Rx

THUR 03.26.26 QFW1 Read More »

Priscilla

Workout of the Day (WOD)

EMOM 25
Min 1: 18/14 Cal Bike
Min 2: 15 Box Jumps (24/20)
Min 3: 10 GHD Sit-ups
Min 4: 2 Rope Climbs
Min 5: Rest

Post post fewest reps completed for each minute in EMOM.
Ex: 18, 15, 12, 3 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…

Quarterfinals Workout #1
For Time: [12min cap]
10 shuttle runs
20 overhead squats (115/80)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
-1 shuttle run is 25 ft out and 25 ft back.

Post the time for the workout. Ex: 8:57 Rx.

WED 03.25.26 Read More »

Rachel

Workout of the Day (WOD)

A. Back Squat
3 x 5 @ 75-80%
Same weight for all sets
Complete 1 set E4M

B. EMOM 15 (30 sec work/ 30 sec rest)
Min 1: Double Unders
Min 2: 10 Pull-ups (Rx+ C2B)
Min 3: Dead hang hold

Post load for squat and total Double unders. Ex: 345#, 248 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- Patrick
7:00p: All Levels CrossFit- Patrick

And coming tomorrow…

EMOM 25
Min 1: 18/14 Cal Bike
Min 2: 15 Box Jumps (24/20)
Min 3: 10 GHD Sit-ups
Min 4: 2 Rope Climbs
Min 5: Rest

Post post fewest reps completed for each minute in EMOM.
Ex: 18, 15, 12, 3 Rx

TUES 03.24.26 Read More »

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