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 8:00p: Open Gym- Ross
And coming tomorrow…
CFM CLOSED At Home WOD 5 Rounds 15 Burpees 25 Air Squats 35 Sit Ups
6:00a: All Levels CrossFit- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Javi 1:00p: Open Gym- Javi 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. 3 Rounds For Time [18min cap] 10 Devil’s Press (50’s/35’s) 20 Toes to Bar 30 Wall Balls (20/14)
B. EMOM 15 Min 1: Scapular Raises Min 2: Shoulder Ext Rotation Min 3: Banded WY Negative Min 4: Pec Shoulder Stretch Min 5: Rest
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…
A. Deadlift 3 sets of 3 reps Super set with 10 weighted straight leg sit ups
B. 2 Rounds [14min cap] 25 Overhead Squats (75/55) 50 Double Unders 30/25 Cal Row 50 Double Unders
Post load for deadlift and time for the WOD. Ex: 415#, 10:45 Rx
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD [20min cap] 3 Rounds 18 Deadlifts (225/155) 18 Handstand Push Ups -1min rest- 4 Rounds 15 Power Clean (135/95) 15 Toes to Bar -1min rest- 5 Rounds 12 Dumbbell Snatches (50/35) 12 Bar Facing Burpees
All reps are team totals. One partner working at a time. Partners may partition the rounds and reps any way. Partner must complete at least 2 burpees before switching.
Post time for the WOD. Example: 16:48 Rx.
Saturday Schedule
8:30a: Open Gym- Jeannette 9:30a: All Levels CrossFit- Jeannette 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
Partner WOD B. 4 Rounds [20min cap] 20/16 Cal Bike 20 Bench Press (135/85) (Rx+ 165/105) 20 Medball Sit-ups (20/14) 20 Burpees
All the reps are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching.
Post load for bench and time for the WOD. Ex: 215#, 16:10 Rx.
Upcoming Events
Thursday, November 21st 2nd CFM Bring-A-Friend Day this month! 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, December 7th Save the date! CFM Holiday Party 5-9 pm!
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- Luke 6:00p: All Levels CrossFit- Luke 7:00p: Weightlifting- David
And coming tomorrow…
A. EMOM 15 Min 1: 10 Overhead Squat (120/85) Min 2: 15/12 Cal Row Min 3: Rest
B. EMOM 15 Min 1: Scapular Raises Min 2: Shoulder Ext Rotation Min 3: Banded WY Negative Min 4: Pec Shoulder Stretch Min 5: Rest
Score the fewest squats and cals completed in the EMOM. Ex: 10, 15 Rx.
B. 3 Rounds [18min cap] 32 Mixed Rack Suitcase DB Lunges (50/35’s) 1 Minute L-sit Hold 80 Double Unders
Post load for pull ups and time for the WOD. Ex: 85#, 12:34 Rx.
Upcoming Events
Thursday, November 21st 2nd CFM Bring-A-Friend Day this month! 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, December 7th Save the date! CFM Holiday Party 5-9 pm!
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- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
And coming tomorrow… Bring-A-Friend Day!!
A. Bench Press 3-3-3-3
Partner WOD B. 4 Rounds [20min cap] 20/16 Cal Bike 20 Bench Press (135/85) (Rx+ 165/105) 20 Medball Sit-ups (20/14) 20 Burpees
All the reps are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching.
Post load for bench and time for the WOD. Ex: 215#, 16:10 Rx.
Continue 2nd AMRAP where you left off. Post rounds and reps completed. Ex: 7+5 @ 165# Rx
Upcoming Events
Thursday, November 21st 2nd CFM Bring-A-Friend Day this month! 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, December 7th Save the date! CFM Holiday Party 5-9 pm!
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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
A. Weighted Pull Ups 2-2-2-2-2
B. 3 Rounds [18min cap] 32 Mixed Rack Suitcase DB Lunges (50/35’s) 1 Minute L-sit Hold 80 Double Unders
Post load for pull ups and time for the WOD. Ex: 85#, 12:34 Rx.
A. Squat Waves E3MOM 18 Back Squat 1 x 2 @ 85% BS Front Squat 1 x 1 @ 83% FS Back Squat 1 x 2 @ 85% BS Front Squat 1 x 1 @ 88% FS Back Squat 1 x 2 @ 85% BS Front Squat 1 x 1 @ 93% FS
B. EMOM 12 Min 1: 12 Deficit Push Ups Min 2: 8 Candlestick to Straddle Min 3: 20/20 sec Side Plank Hold
Post load for back squat and heavy front squat. Ex: 335, 325#
Upcoming Events
Thursday, November 21st 2nd CFM Bring-A-Friend Day this month! 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, December 7th Save the date! CFM Holiday Party 5-9 pm!
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
A. 10 Rounds [15min cap] 7 Power Clean (95/65) 7 Box Jump Overs (24/20) 7 Toes to Bar
B. EMOM 8 Min 1/5 – L-Sit Hold Min 2/6 – Handstand Hold Min 3/4 – Pigeon Min 7 – Straddle Stretch Min 8 – Butterfly Stretch
Post time for the WOD. Ex: 8:49 Rx.
Upcoming Events
Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD For Time [27min cap] 3 Rounds 24 Thrusters (95/65) 24 Pull-Ups 3 Rounds 18 Thrusters (115/85) 18 Chest-to-bar Pull-Ups 3 Rounds 12 Thrusters (135/95) 12 Bar Muscle-Ups
All reps are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post time for the WOD. Ex: 22:41 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. Strict Press 3 x 5 -Stay at the same weight for all 3 sets. -Complete sets at ~80% 1RM
B. Partner WOD [20min cap] 50/40 Cal Row 25 Sumo Deadlift High Pull (70/53) 40/32 Cal Row 25 Sumo Deadlift High Pull (70/53) 30/24 Cal Row 25 Sumo Deadlift High Pull (70/53) 20/16 Cal Row 25 Sumo Deadlift High Pull (70/53) 15/12 Cal Row 25 Sumo Deadlift High Pull (70/53)
All reps are individual totals. One partner working on the row while the other is doing SDLHP and then switch. Each round the calories on the row decrease and the SDLHP reps stay at 25 per person.
Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
