Thursday, April 25th 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- Javi 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. 5 Rounds [12 Minute Cap]: 3 Power Clean (75%) 10 Pull Ups (Rx+ = C2B)
B. EMOM 10 (30 sec work/ 30 sec rest) Odd: Max Double Unders (DUs) Even: Dead hang hold
Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212
And coming tomorrow…
A. Hip & Shoulder Activation
B. For Time [16 Minute Cap] 10 Strict Press 15 Overhead Squat 20 Push Press 25 Front Squat 30 Push Jerk 35 Back Squat
Thursday, April 25th 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- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Isabelle 1:00p: Open Gym- Isabelle 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
Workout of the Day (WOD)
A. Back Squat 3 x 5 @ 75-80% Same weight for all sets Complete 1 set E4MOM
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 squat and total reps in AMRAP. Ex: 345#, 168 Rx
And coming tomorrow…
A. 5 Rounds [12 Minute Cap]: 3 Power Clean (75%) 10 Pull Ups (Rx+ = C2B)
B. EMOM 10 (30 sec work/ 30 sec rest) Odd: Max Double Unders (DUs) Even: Dead hang hold
Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212
Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!
Today’s schedule
6:00a: All Levels CrossFit- Luke 7:00a: All Levels CrossFit- Luke 8:00a: Open Gym- Luke 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
Workout of the Day (WOD)
AMRAP 16 4 Rounds 10 T2B 10 Front Squats (95/65)
3 Rounds 10 C2B 10 Thrusters (95/65)
2 Round 10 BMU 10 Hang Squat Clean Thruster (95/65)
Score Rounds + Reps. Ex 8+7 Rx
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 [22min 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- Liza 12:15p: CFM Brunch Social!
Thursday, March 21st 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!
Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!
Today’s schedule
6:00a: All Levels CrossFit- Luke 7:00a: All Levels CrossFit- Luke 8:00a: Open Gym- Luke 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
Workout of the Day (WOD)
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.
Post rounds and reps for each AMRAP. Ex: 4+24 Rx
And coming tomorrow…
AMRAP 16 4 Rounds 10 T2B 10 Front Squats (95/65)
3 Rounds 10 C2B 10 Thrusters (95/65)
2 Round 10 BMU 10 Hang Squat Clean Thruster (95/65)
Thursday, March 21st 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!
Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!
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- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Michael
Workout of the Day (WOD)
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
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.
Thursday, March 21st 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!
Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!
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- Javi 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
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
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
Thursday, March 21st 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!
Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!
Today’s schedule
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Luke 1:00p: Open Gym- Luke 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
Workout of the Day (WOD)
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.
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
Friday, March15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!
FNL Spirit Themes Friday 3/15 for 24.3: Nintendo’s Mario Kart!
Thursday, March 21st 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!
Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!
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 5:00p: All Levels CrossFit- Javi 5:45p: Doors Open for FNL! Heats start at 6:15p
Workout of the Day (WOD)
Open Workout 24.3 All for time: [15min cap] 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups
Friday, March15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!
FNL Spirit Themes Friday 3/15 for 24.3: Nintendo’s Mario Kart!
Thursday, March 21st 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- 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
Workout of the Day (WOD)
A. 3 Rounds [30min cap] 400/350m Row 300m Run 20/16 Cal Bike 1 minute elbow plank Rest 2 minutes between rounds
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
Post the time for the WOD. Ex: 23:40 Rx.
And coming tomorrow…
Open Workout 24.3 Prediction 4 Rounds [12min cap] 9 Thrusters (95/65) 12 Toes to bar 4 Rounds 12 Thrusters 9 Bar Muscle Ups
Post time for the WOD or total reps completed. Ex: 143 Rx
Friday, March15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!
FNL Spirit Themes Friday 3/15 for 24.3: Nintendo’s Mario Kart!
Thursday, March 21st 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- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Weightlifting- David
Workout of the Day (WOD)
A. EMOM 8 0:20 sec freestanding handstand hold
B. 3 Rounds: [18min cap] 15 Burpee Box Jump Overs (24/20”) 50 Double-unders 10 R-arm DB OH Lunges (50/35) 10 L-arm DB OH Lunges (50/35)
Post total time for hs hold and time for the WOD. Ex: 1:12, 13:23 Rx.
And coming tomorrow…
A. 3 Rounds [30min cap] 400/350m Row 300m Run 20/16 Cal Bike 1 minute elbow plank Rest 2 minutes between rounds
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
