For Time [30min cap] 5 Rounds 10 Burpee Box Jump Overs (24/20) 20 Alt DB Snatch (50/35) Then… 50 Box Jumps (24/20) 5 Rounds 20 DB Hang Snatch (50/35) 10 Burpee Box Jump Overs (24/20)
Post time for the WOD. Ex: 22:40 Rx
Upcoming Events
Thursday, December 11th and 18th 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- 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. Back Squat 4 x 3 @ 85%
B. AMRAP 12 5 Pull Ups (Rx+ C2B) 10 Push Ups 15 Air Squats 30 Double Unders
Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx
Fight Club 3 Rounds for Total Reps 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Cal Echo Bike 1:00 Rest
With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike, rest for one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
Post total reps completed. Ex: 264 Rx
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th 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- 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…
3 Rounds For Time [30min cap] 40 DB Box Step Overs (50’s/35’s at 24/20) 10 Sandbag Clean (150/100) 40 Burpees 10 Rope Climbs* *All athletes must wear long socks or shin guards to protect shins when climbing
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way except a minimum of 4 burpees must be completed before switching partners.
Post time for the WOD. Ex: 23:10 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…
A. Sprint Intervals 5 Sets, Each For Time: 150/125m Row, Ski or Echo Bike 12/9 Cal Rest 1:00 between efforts
Post fastest and slowest split times. Ex: :24, :28
B. 7 Rounds [14min cap] 9 Goblet Squats (53/35) (Rx+= 70/53) 7 Kettlebell Swings (53/35) (Rx+= 70/53) 5 Ring Dips
Post time for the WOD. Ex: 8:20 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
1 partner working at a time except both partners synchronized on the 1st set of sit-ups. All the reps are team totals. Partition the reps any way.
Post rounds and reps completed. Ex: 5+18 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th 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- Sofia 7:00a: All Levels CrossFit- Sofia 8:00a: Open Gym- Sofia 12n: All Levels CrossFit- Sofia 1:00p: Open Gym- Sofia 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: Weightlifting- David
And coming tomorrow…
Fight Club 3 Rounds for Total Reps 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Cal Echo Bike 1:00 Rest
With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike, rest for one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
B. Jackie For Time [12min cap] 1000m Row 50 Thrusters (45/35) 30 Pull Ups
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th 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- 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- Cameron 8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!
A. Crossovers In 10 minutes practice crossover progressions Then 2 minutes max reps crossovers
B. EMOM 12 Min 1: 5-8 Strict Handstand Pushups Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC) Min 3: 5-8 Strict Straight Leg Raise
Post load for squats. Ex: 310#
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th 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- 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. Power Box Jumps 2-2-2-2-2 increasing height
B. Jackie For Time [12min cap] 1000m Row 50 Thrusters (45/35) 30 Pull Ups
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
A. Triple Double AMRAP 3:00 20 Alt Single Arm Dumbbell Snatches (50/35) 40 Double-Unders Max Lateral Dumbbell Burpees Rest 1:00
AMRAP 3:00 20 Lateral Dumbbell Burpees 40 Double-Unders Max Alt Single Arm Dumbbell Snatches (50/35) Rest 1:00
AMRAP 3:00 20 Alt Single Arm Dumbbell Snatches (50/35) 40 Double-Unders Max Lateral Dumbbell Burpees
B. EMOM 12 Min 1: 1 set of Ring Muscle Ups or Transitions Min 2: Straddle Stretch Min 3: V-sit Hold
Post total reps for the WOD. Include all snatches, burpees, and DUs. Ex: 285 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th 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- 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 sets of 5 reps at 80%
B. EMOM 12 Min 1: 5-8 Strict Handstand Pushups Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC) Min 3: 5-8 Strict Straight Leg Raise
A. Strict Pull ups 1 set max reps Rest 3 minutes 1 set max reps
B. For Time [12min cap] 60 Deadlift (115/85) 45 Overhead Squat (115/85) 30 Shoulder to Overhead (115/85)
Intermediate = 95/65 Scaled = 75/55 Foundation = 35/25
Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th 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- 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…
A. Power Clean In 15 minutes work to a heavy single
B. Partner WOD AMRAP 21 30/24 Calorie Row 20 Burpees Over the Rower 10 Power Cleans (155/105#)
All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way
Post load for power clean and rounds for AMRAP. Ex: 265#, 5+38 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. Bench In 15 minutes work up to a 2 rep max.
B. “Sunday Funday” 3 Rounds (Not For Time): 10 Bench Press (65% or Less of Part A) 20 AbMat Sit-Ups 10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1) 20 Bench Reverse Hypers
Post load for bench 2 rep and weight for WOD. Ex: 245#, 155#
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Michael 12:15p: Yoga- Michael
A. EMOM 20 Min 1: 10 Wall Balls (20/14 to 11/10’) Min 2: 12 Banded Straight Arm Pull Downs Min 3: 50ft Walking Lunge Min 4: 12 Kettlebell Swings (53/35)
B. Bulletproof Shoulders 20/20 Side Plank Rev-Fly 4/4 Table Top Y-hold (15 sec hold) “Palm facing down” 15 Scapular Pushups 4 sets Bent Over T’s [5 reps + Overload] “Thumbs up” 4 sets Bent Over W’s [5 reps + Overload] “Pinkies up” 15/15 Side Ext Rot. w/ 2.5-15#
Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th 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- Isabelle 1:00p: Open Gym- Isabelle 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. Strict Pull ups 1 set max reps Rest 3 minutes 1 set max reps
B. For Time [12min cap] 60 Deadlift (115/85) 45 Overhead Squat (115/85) 30 Shoulder to Overhead (115/85)
Intermediate = 95/65 Scaled = 75/55 Foundation = 35/25
Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
“Miami Rain” AMRAP 16 Rx 40 Alt DB Snatches (50/35) 40 Pull Ups 30 DB Burpees (50/35’s) 30 Chest to Bar Pull Ups 20 Devil’s Press (50/35’s) 20 Bar Muscle Ups
Intermediate 40 Alt DB Snatches (35/20) 40 Jumping Pull Ups 30 DB Burpees (35/20’s) 30 Pull Ups 20 Devil’s Press (35/20’s) 20 Chest to Bar Pull Ups
Scaled 40 Alt DB Snatches (25/15) 40 Jumping Pull Ups 30 DB Burpees (25/15’s) 30 Ring Rows 20 Devil’s Press (25/15’s) 20 Pull Ups
Post reps completed for AMRAP. Ex: 243 Rx
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th 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- 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…
A. EMOM 20 Min 1: 10 Wall Balls (20/14 to 11/10’) Min 2: 12 Banded Straight Arm Pull Downs Min 3: 50ft Walking Lunge Min 4: 12 Kettlebell Swings (53/35)
B. Bulletproof Shoulders 20/20 Side Plank Rev-Fly 4/4 Table Top Y-hold (15 sec hold) “Palm facing down” 15 Scapular Pushups 4 sets Bent Over T’s [5 reps + Overload] “Thumbs up” 4 sets Bent Over W’s [5 reps + Overload] “Pinkies up” 15/15 Side Ext Rot. w/ 2.5-15#
Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
B. EMOM 12 Min 1: 5-15 Toes to Bar Min 2: 10-20 Hollow Rocks Min 3: 10-15 Standing Plate Twist (35/25) (R+L=1)
Post load for squat and fewest reps completed of each movement in EMOM. Ex: 325#, 15, 20, 15 Rx.
Upcoming Events
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
Thursday, December 11th and 18th 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- 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…
“Miami Rain” AMRAP 16 Rx 40 Alt DB Snatches (50/35) 40 Pull Ups 30 DB Burpees (50/35’s) 30 Chest to Bar Pull Ups 20 Devil’s Press (50/35’s) 20 Bar Muscle Ups
Intermediate 40 Alt DB Snatches (35/20) 40 Jumping Pull Ups 30 DB Burpees (35/20’s) 30 Pull Ups 20 Devil’s Press (35/20’s) 20 Chest to Bar Pull Ups
Scaled 40 Alt DB Snatches (25/15) 40 Jumping Pull Ups 30 DB Burpees (25/15’s) 30 Ring Rows 20 Devil’s Press (25/15’s) 20 Pull Ups
