WORKOUT OF THE DAY

Category Archives: WOD

MON 11.08.21

By | WOD | No Comments

Jennifer and Krista synchronized incline push ups

CFM Upcoming Events

Friday, November 12thCFM Movie Night for Marvel’s Eternals #nospoilers if you’ve seen it. Tickets on sale at the Front Desk this week.

Thursday, November 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!

Friday, November 19th Casino Night Lights 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. In 12 minutes build to a heavy complex:
1 Power Clean + 1 Hang Power Clean

B. For Time: [12min cap] Rx
15-12-9-6-3

Power Cleans (135/95#)
15-12-9-6-3 (Rx+ 18-15-12-9-6)
Lateral Burpees Over Bar

Intermediate
7-6-5-4-3 Power Cleans (135/95#)

Beginner
Power Cleans (75/55#)

Post load for complex and time for the WOD. Ex: 255#, 7:54 Rx

And coming tomorrow…

A. 7 Sets For Load:
2 Strict Press
– Increasing weight across all sets.
– Complete 1 set every 2 minutes

B. 5 Rounds For Time: [18min cap]
50-ft. Handstand Walk
50m DB Front Rack Carry (50’s/35’s)
200m Run (Rx+ Backward)

Post load for press and time for the WOD. Ex: 170#, 13:21 Rx

FRI 11.05.21

By | Partner WOD, WOD, Yoga | No Comments

Brittany

CFM Upcoming Events

Thursday, November 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!

Friday, November 19th Casino Night Lights 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. EMOM 18:
6 Sets for Load:

Min 1: 2 Push Jerks + 1 Split Jerk
Min 2: 15/12 Cal Row
Min 3: Rest

B. EMOM 6:
Min 1: 12 DB Bench Presses
Min 2: 12 DB Bent Over Rows

Post load for jerk complex and fewest calories on row. Ex: 235#, 15

And coming Saturday…

A. Partner WOD
AMRAP 18:

5 Front Squats (135/95#) (Rx+ 185/125#) | Partner Holds Dead Hang
10 Pull-ups (Rx+ C2B) | Partner Holds Front Rack
20 Double Unders | Partner Holds Deadlift

B. E4MOM 8:
Min 1: 12 DB Split Squats R
Min 2: 12 DB Split Squats L
Min 3: 12 Single-Arm Ring Row R
Min 4: 12 Single-Arm Ring Row L

Post rounds for the AMRAP. Ex: 15+18 Rx+

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Adam
10:30a: All Levels CrossFit- David
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 4 Sets:
15 Weighted Hip Extensions
12 Weighted Box Step-ups

B. AMRAP 15:
25/18 Calorie Row
25 Sit-ups (Rx+ GHD Sit-ups)
15 Box Jumps (24/20”) (Rx+ 30/24″)

Post rounds for AMRAP. Ex: 5+35 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

THUR 11.04.21

By | WOD | No Comments

Priscila showing single leg variation for pike handstand hold

CFM Upcoming Events

Thursday, November 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!

Friday, November 19th Casino Night Lights 6-9 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- Michael

Workout of the Day (WOD)

A. Nate
AMRAP 20:

2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53#)

B. EMOM 10:
Couch Stretch R
Couch Stretch L
Thread the Needle :30 R / :30 L
Scorpion :30 R / :30 L
Foam Roll/Mobility Sack Low Back

Post rounds and reps for Nate. Ex: 14+2 Rx

And coming tomorrow…

A. EMOM 18:
6 Sets for Load:

Min 1: 2 Push Jerks + 1 Split Jerk
Min 2: 15/12 Cal Row
Min 3: Rest

B. EMOM 6:
Min 1: 12 DB Bench Presses
Min 2: 12 DB Bent Over Rows

Post load for jerk complex and fewest calories on row. Ex: 235#, 15

WED 11.03.21

By | WOD | No Comments

Liza

CFM Upcoming Events

Thursday, November 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!

Friday, November 19th Casino Night Lights 6-9 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Jeannette
6:00p: Zoom CrossFit– Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. 5 Sets For Load:
5 Tempo Strict Press @ 2020
– Two second negative, no pause at the bottom, two second press, no pause at the top
– Increase weight across all sets.
– Complete 1 set every 2 mintues

B. For Time: [15min cap]
120 Air Squats*
50 V-ups
90 Air Squats*
40 V-ups
60 Air Squats*
30 V-ups

*Rx+ (150-120-90 reps)

Post load for press and time for the WOD. Ex: 145#, 12:49 Rx+

And coming tomorrow…

A. Nate
AMRAP 20:

2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/53#)

B. EMOM 10:
Couch Stretch R
Couch Stretch L
Thread the Needle :30 R / :30 L
Scorpion :30 R / :30 L
Foam Roll/Mobility Sack Low Back

Post rounds and reps for Nate. Ex: 14+2 Rx

TUES 11.02.21

By | WOD | No Comments

Kathy

CFM Upcoming Events

Thursday, November 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!

Friday, November 19th Casino Night 6-9 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

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
12n: Zoom CrossFit– Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:

1 Snatch

From 9:00-18:00:
EMOM 9:
1 Clean

From 18:00-27:00:
EMOM 9:
1 Deadlift
– Increase weight across all sets.

Post heaviest load for each lift. Ex: 185#, 265#, 425#

And coming tomorrow…

A. 5 Sets For Load:
5 Tempo Strict Press @ 2020
– Two second negative, no pause at the bottom, two second press, no pause at the top
– Increase weight across all sets.
– Complete 1 set every 2 mintues

B. For Time: [15min cap]
120 Air Squats*
50 V-ups
90 Air Squats*
40 V-ups
60 Air Squats*
30 V-ups

*Rx+ (150-120-90 reps)

Post load for press and time for the WOD. Ex: 145#, 12:49 Rx+

MON 11.01.21

By | WOD | No Comments

Priscila working on HS Position and creating tension in pike with Coach Hailey

CFM Upcoming Events

Thursday, November 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!

Friday, November 19th Casino Night 6-9 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Carmen
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. 4 Sets Each For Time:
Row 900/720m
Rest 3-4 minutes between sets

(Rx+ Bike 1600/1200m or Ski 800/600m)

B. E4MOM 12
Min 1: Plank Hold
Min 2: 100m DB Front Rack Carry (50/35#)
Min 3: 100m DB Waiter Carry + Farmer Carry
Min 4: Rest

Score fastest and slowest time for Row. Ex: 3:18, 3:24 Rx

And coming tomorrow…

On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:

1 Snatch

From 9:00-18:00:
EMOM 9:
1 Clean

From 18:00-27:00:
EMOM 9:
1 Deadlift
– Increase weight across all sets.

Post heaviest load for each lift. Ex: 185#, 265#, 425#

FRI 10.29.21 CFM Halloween Bash Tonight!

By | Bring a Friend Days, Events, Partner WOD, WOD, Yoga | No Comments

Neerja

CFM Upcoming Events

Thursday, November 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, November 20th CFM Weightlifting Meet.

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed

CFM Halloween Party Friday! Mash Up Ideas for Costumes Approved!

CFM Halloween Party and Monster Match Ups!
5:00-6:00p Happy Hour During Class (Drink, Chat and Watch Friends WOD)
6:00-6:45p Monster Mash Ups (Mini Competitions)
6:10p Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16p Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30p Match Up 3: Fran Variant >^) Scott, Carmen, and Adam
7:00-10:00p Social & Games
10:15p Clean Up & Goodbye

Guests and Party Entrance Procedure
All attendees will need to have their vaccination card (present or on file in ZP) OR negative Covid test within 72 hours to enter the building on Friday evening. Members who have their vaccination status updated in ZP and who have attended class will not need to present their card. In addition all members and guests will be temperature checked at the door when entering. Thank you for your patience and understanding for these precautions for the Halloween Party.

Workout of the Day (WOD)

A. For Time: [20min cap]
4 Rope Climbs (15-ft.)*
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
40 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

*(Rx+ Legless Rope Climbs)
*NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

B. Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB

At Home
A. For Time: [20min cap]

20 Renegade Row (R+L=1)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
15 Renegade Row
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
10 Renegade Row
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
5 Renegade Row
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

Score time for the WOD. Ex: 16:29 Rx

Kristen and Jennifer

And coming Saturday…

Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!! If you got that fast runner friend, come have them rabbit and show their talent!

A. For Time: [15min cap]
Run 1-mile

B. Team WOD
“Shredder Abs”

Halloween inspired!

Post time for the 1-mile run. Ex: 6:52 Rx

Saturday Schedule

10:30a: All Levels CrossFit- SPECIAL- Michael
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. 5 Sets x 1 Rep
Weighted Strict Pull-up
Weighted Strict Ring Dip

B. Partner WOD
AMRAP 15:

25 Toes-to-Bars
50/35 Calorie Row
75 Push-ups
50 Box Jumps (24/20”)
25 Pull-ups

Score load for pull and dip. Score rounds and reps from AMRAP.
Ex: 95#, 55#, 1+108 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Maya Nenova