A. Power Clean 5 sets of 3 reps @ 75% All sets at the same weight Unbroken touch and go 1 set every 2:30
B. In 3 minutes complete: 3 Rounds 10 Burpees Over Dumbbell 5 1-Arm Thrusters R (50/35) 5 1-Arm Thrusters L (50/35) Then… AMRAP Burpees Over Dumbbell
3 minutes rest and repeat for 3 total AMRAPs
Post load for clean and total reps for the WOD. Ex: 205#, 168 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. 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
Open Workout 26.4 Rep Rounds For Time: [20min cap] 21-18-15-12-9-6-3 Deadlift (225/155) Toes To Bar 50 Double Unders Each Round
Scaled: 135/95, Heels to 90, Single Unders Foundation: 75/45, Sit-ups, Single Unders
Score time to finish the WOD. Ex: 12:15 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD For Time: [24min cap] 3-6-9-12-15-18-21-24-27-30 Cal Row Burpees Over The Rower
All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.
Post time or total reps completed for the WOD . Ex: 17:21 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…
“Brunch Hustle” 3 Rounds [24min cap] 12 Tire Flips Jump Through (200) 8 Burpees Over the Wall (48/40″) 35 AbMat Sit Ups (Rx+=50) 100m Kettlebell Farmer’s Carry (53/35’s)
Post time for the WOD. Ex 16:10 Rx+
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
Partner WOD AMRAP 8 20/16 Cal Bike 20 Alternating DB Snatch (50/35) 20/16 Cal Row 20 Burpee Box Jump Over (24/20”)
4 Minute Rest and Repeat. Continue where you left off.
All the reps are team totals. 1 partner working at a time. Partition the reps any way.
Post rounds and reps for each AMRAP. Ex: 4+24 Rx
Upcoming Events
Thursday, March 19th 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- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
Open Workout 26.4
Rep Rounds For Time [20min cap] 21-18-15-12-9-6-3 Deadlift (225/155) Toes To Bar 50 Double Unders Each Round
B. 4 Rounds [16min cap] 20/15 Cal Row 9 Shoulder to Overhead (135/95) 12 KB Farmer’s Lunges (70’s/53’s)
Post load for squat and time for the WOD. Ex: 325#, 10:20 Rx
Upcoming Events
Thursday, March 19th 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- 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… Bring-A-Friend Day!
Partner WOD AMRAP 8 20/16 Cal Bike 20 Alternating DB Snatch (50/35) 20/16 Cal Row 20 Burpee Box Jump Over (24/20”)
4 Minute Rest and Repeat. Continue where you left off.
All the reps are team totals. 1 partner working at a time. Partition the reps any way.
A. EMOM 8 Min 1: Chest to Bar Pull Ups (less than 50%) Min 2: V-Ups
B. 4 Rounds [20min cap] 400m Run 25 Sit Ups 15 Push Ups
Post time for the WOD. Ex: 15:10 Rx
Upcoming Events
Thursday, March 19th 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
And coming tomorrow…
A. Back Squat 6-6-6-6-6 Work to a Heavy set of 6
B. 4 Rounds [16min cap] 20/15 Cal Row 9 Shoulder to Overhead (135/95) 12 KB Farmer’s Lunges (70’s/53’s)
Post load for squat and time for the WOD. Ex: 325#, 10:20 Rx
A. Turkish Get Ups 4 x 3 (3 reps each arm alternating) -increase the weight each set or stay at the same weight -Rx+ = use barbell
B. Rep Rounds [15min cap] 40-30-20-10 Wall Balls (20/14) 20-15-10-5 Hang Power Clean (135/95)
Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.
Upcoming Events
Thursday, March 19th 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- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Michael
And coming tomorrow…
A. EMOM 8 Min 1: Chest to Bar Pull Ups (less than 50%) Min 2: V-Ups
B. 4 Rounds [20min cap] 400m Run 25 Sit Ups 15 Push Ups
Open Workout 26.3 For time: [16min cap] 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3
Rx: Men (95/115/135), Women (65/75/85) Scaled: Step Over, Men (65/85/95) Women (45/55/65) Foundation: Step Over, Men (45/55/65), Women (25/35/45)
If time capped, post total reps completed. Ex: 245 Rx If all reps are completed, log the time to finish. Ex: 15:49 Rx
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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: Friday Night Lights Doors Open
And coming Saturday…
A. Power Box Jump 7 sets of 1 rep Start from standing still Jump and land above parallel squat position Increase the height as form allows
B. Partner WOD 4 Rounds [18min cap] 16 Box Jumps (24/20”) 20 Toes to Bar 16 Box Jumps (24/20”) 4 Rope Climbs*
*Athletes must wear long socks (or shin/ankle protection) to climb ropes.
All reps are team totals. 1 partner working at a time. Partition the reps anyway.
Post time for the WOD. Ex: 12:49 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. Weighted Pull-ups 4 sets of 5 reps increase weight each set Complete 1 set every 3:30
B. Every 3:00 for 7 rounds: 200m Run 12 DB Box Step-Overs (35’s/25’s at 24/20″)
Post load for pull-ups and slowest time for the WOD. Ex: 44#, 1:38 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. Every 3:00 for 10 sets: 250/225m Row -Rest the remainder of each interval.
B. 3-way Hamstring Stretch 1) leg straight up 2) leg outside 3) leg across the body -Hold each position for 45-60 sec/side
Record the time for each row and score the total time. Ex: 9:09 Rx
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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: Open Gym- Michael
And coming tomorrow…
Open Workout 26.3 Predictions
For Time [20min cap] 21-18-15-12-9-6-3 Deadlift (225/155) Bar Facing Burpees
Score total reps completed or time to finish the WOD. Ex: 9:15 Rx
A. For Time: [20min cap] 400m Run 30 Toes To Bar 400m Run 10 Wall Walks 400m Run 30 Toes To Bar 400m Run
B. Seated Good Mornings 3 sets of 10 reps Complete 1 set every 3 minutes Use a light load empty bar up to 20-25% 1RM Clean
Post time for the WOD and load for good mornings. Ex: 14:12, 65# Rx
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Weightlifting- David
And coming tomorrow…
A. Every 3:00 for 10 sets: 250/225m Row -Rest the remainder of each interval.
B. 3-way Hamstring Stretch 1) leg straight up 2) leg outside 3) leg across the body -Hold each position for 45-60 sec/side
Record the time for each row and score the total time. Ex: 9:09 Rx
A. EMOM 12 (40 sec work/20 sec rest) Min 1: 10-20 DB Push Press (50’s/35’s) Min 2: 15-25 DB Deadlift (50’s/35’s) Min 3: 20-60 Double Unders
Score the fewest reps completed for each movement in the EMOM. Ex: 10, 15, 50 Rx
B. 2 Sets In a 5 minute window complete for time: 5 Weighted Pull-ups (50/35) 10 Strict Pull-ups 15 Kipping Pull-ups Rest the remaining time.
Record the time for each set. Ex: 1:25, 1:48 Rx.
Upcoming Events
Friday, March 13thFriday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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- 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…
A. For Time: [20min cap] 400m Run 30 Toes To Bar 400m Run 10 Wall Walks 400m Run 30 Toes To Bar 400m Run
B. Seated Good Mornings 3 sets of 10 reps Complete 1 set every 3 minutes Use a light load empty bar up to 20-25% 1RM Clean
Post time for the WOD and load for good mornings. Ex: 14:12, 65# Rx
