A. Hang Power Snatch: In 15 minutes work up to a heavy triple.
B. “Feel the Burn” 3 Rounds For Time [12 Minute Time Cap]: 20 Overhead Lunges (95/65) 15 Toes to bar 50 Double Unders
Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx
Today’s schedule
6:00a: All Levels CrossFit- Liza 7:00a: All Levels CrossFit- Liza 8:00a: Open Gym- Liza 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. Deadlift 8-8-8-8 @ 75-80-85-90% of 5RM
B. EMOM 15 Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5) Min 2: 20 sec L-sit Hold Min 3: 30 sec Elbow Plank Hold
B. Every 2 minutes for 18 minutes 7 Power Clean (135/95) 7 Bar Facing Burpees
Each round add 1 rep to each movement. If you are unable to finish the total reps, go back to 7 and stay at 7 (or lower) through the end of the workout.
Score is highest number of rounds completed successfully plus the reps in the final partial round.
Post load for thruster and reps and rounds. Ex: 195#, 8+28 Rx.
Today’s schedule
6:00a: All Levels CrossFit- Staisa 7:00a: All Levels CrossFit- Staisa 8:00a: Open Gym- Staisa 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. Hang Power Snatch: In 15 minutes work up to a heavy triple.
B. “Feel the Burn” 3 Rounds For Time [12 Minute Time Cap]: 20 Overhead Lunges (95/65) 15 Toes to bar 50 Double Unders
Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx
Rep Rounds For Time: [18min cap] 5-10-15-20 Burpee Pull Ups Deficit Push Ups (45/25 plates) 25ft-25ft DB Walking Lunges (50’s/35’s) each round
B. Midline EMOM 9 Min 1: 15/12 Cal Ski or Echo Bike or Row Min 2: 10 Bird Dog Min 3: 15 Hollow Rocks
Post time for the WOD. Ex: 13:30 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- Kevin 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin
And coming Saturday…
Partner WOD 5 Rounds [30min cap] 600/500m Row 30 Toes to bar 6 Squat Cleans (185/125) (Rx+ = 225/155)
1 partner working at a time. Partners may partition the reps any way.
Post time to complete the WOD. Ex: 23:40 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. 5 Rounds For Quality 5 Strict Press (65% 1RM) 40ft Handstand Walk
B. AMRAP 6 6 Pull Ups 8 Goblet Squats (53/35) 10 Sit Ups
Post rounds and reps for AMRAP. Ex: 6+6 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12:15p: Yoga- Michael
A. Snatch Complex 15min to work up to a heavy complex Snatch + OHS + Hang Snatch + OHS
B. AMRAP 12 12 Hang Power Snatch (95/65) 4 Wall Walks
Post load for snatch complex and rounds and reps for AMRAP. Ex 175#, 6+10 Rx.
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
And coming tomorrow…
Rep Rounds For Time: [18min cap] 5-10-15-20 Burpee Pull Ups Deficit Push Ups (45/25 plates) 25ft-25ft DB Walking Lunges (50’s/35’s) each round
B. Midline EMOM 9 Min 1: 15/12 Cal Ski or Echo Bike or Row Min 2: 10 Bird Dog Min 3: 15 Hollow Rocks
B. 3 Rounds Not For Time 20 Kipping Swings 15 Straight Leg Sit Ups (45/25) 10 Lat Pull Downs (1 sec pause)
Post load for deadlift. Ex: 375#
Today’s schedule
6:00a: All Levels CrossFit- Liza 7:00a: All Levels CrossFit- Liza 8:00a: Open Gym- Liza 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…
Noon class and 1 pm open gym only
A. E3MOM 12 Min 1: 4 Turkish Get Ups Min 2: 8 Strict Chin Ups Min 3: Rest
B. Partner WOD 10 Rounds [20min cap] 15 Wallballs (20/14 at 10/9ft) 10 Burpees Over Bar 5 Power Clean (155/105)
A. Tempo Handstand Push Ups 3 sets of 5 reps at 41X1 at most difficult level Rest 3 minutes between sets
B. EMOM 20 Min 1: 15/12 Cal Row Min 2: 16 Alt DB Snatches (50/35) Min 3: 50 Double Unders Min 4: 12 Pull Ups (Rx+ 6 Ring Muscle Ups)
Post HSPU level and the fewest reps completed for each movement (row, snatch, double under, pull up) in the EMOM. Ex: 6” def, 15, 12, 50, 5 RMU.
Today’s schedule
6:00a: All Levels CrossFit- Liza 7:00a: All Levels CrossFit- Liza 8:00a: Open Gym- Liza 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 5 Rep Max
B. 3 Rounds Not For Time 20 Kipping Swings 15 Straight Leg Sit Ups (45/25) 10 Lat Pull Downs (1 sec pause)
12 Days Of Fit-mas [35min Cap] 1 Cluster (115/85) 2 Ring Dips 3 Box Jumps (30/24) 4 Front Rack Lunges (total reps) 5 Handstand Push Ups 6 Deadlifts 7 Toes to Bar 8 Pull Ups 9 Kettlebell Swings (53/35) 10 Burpees 11 KB Goblet Squat 12 Calorie Row
Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.
Post time for the WOD. Ex: 29:20 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- Michael
And coming Saturday…
A. Partner WOD AMRAP 6 3 Power Snatch (95/65) (Rx+ 120/85) 3 Pull Ups (Rx+ C2B) 6 Power Snatch 6 Pull Ups -continue by 3’s until cap -Rest 3 minutes and continue AMRAP where you left off
All reps are team total. 1 partner working at a time. Partition rounds and reps any way.
B. Power Snatch In 10 minutes immediately following part A: Work to a 1RM power snatch
Post snatch load and rounds + reps for AMRAP. Ex: 190#, 8+21 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. Mixed Carry Front Rack Carry + Suitcase Carry 5 x 100m (change KB position at 50m mark, and add weight each round)
B. Rep Rounds [7-10min goal time] 9-15-21 Power Cleans (60% 1RM) Burpees Over the Bar
Post time for the WOD. Ex: 7:23 at 135#
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Hailey 12:15p: Yoga- Michael
A. E3MOM 12 2 Back Squats (pause 2 seconds at the bottom) increase weight each round
B. Rep Rounds [20min cap] 10-20-30-40-50 Sit Ups DB Deadlift (50’s/35’s) 15 Burpee Box Jump Overs (24/20) each round
Post load for squats and time for the WOD. Ex: 275#, 18:30 Rx.
Holiday Schedule
Thu: Noon, evening classes only. Fri: Back to regular schedule.
Today’s schedule
12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey 4:00p: Open Gym- Hailey 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
12 Days Of Fit-mas [35min Cap] 1 Cluster (115/85) 2 Ring Dips 3 Box Jumps (30/24) 4 Front Rack Lunges (total reps) 5 Handstand Push Ups 6 Deadlifts 7 Toes to Bar 8 Pull Ups 9 Kettlebell Swings (53/35) 10 Burpees 11 KB Goblet Squat 12 Calorie Row
Perform the workout like the song… 1 cluster, then 2 dips & 1 cluster, then 3 box jumps, 2 dips & 1 cluster, then 4 lunges, 3 box jumps, 2 dips & 1 cluster, and so on.
Partner WOD 3 sets AMRAP 4 40 Double Unders 8 1-Arm Devil’s Press (50/35) Rest 1 minute. AMRAP 4 10/8 Cal Bike 12 Toes to Bar Rest 1 minute and continue each AMRAP where you left off.
1 partner working at a time. All reps are team totals. Partition the reps any way.
Score rounds and reps for each AMRAP. Ex: 9+32, 10+5 Rx
Holiday Schedule
Mon: Noon class only. Tue: Christmas Eve! Gym Closed. Wed: Christmas!! Gym Closed. Thu: Noon, evening classes only. Fri: Back to regular schedule.
Today’s schedule
12n: All Levels CrossFit- Hailey 1:00p: Open Gym- Hailey
And coming tomorrow…
CFM CLOSED At Home Workout 12 Days of Fit-Mas Bodyweight Edition 1 Burpee 2 Air Squats 3 Push Ups 4 Sit Ups 5 Tuck Jumps 6 Mountain Climbers (R+L=1) 7 V-Ups 8 Lunges 9 Jumping Jacks 10 Russian Twists (R+L=1) 11 Good Mornings 12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]
Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.
