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- 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
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- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 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. 5-10-15-20 Rep Rounds [14min cap] Cal Row Front Squats (135/95)
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
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- Luke 7:00a: All Levels CrossFit- Luke 8:00a: Open Gym- Luke 12n: All Levels CrossFit- Luke 1:00p: Open Gym- Luke 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
Quarterfinals Workout 2 3 rounds for time of: [20min cap] 50 wall-ball shots (20/14 at 10/9ft) 50 lateral burpee box jump-overs (24/20”)
Post the time to complete the workout. Ex: 14:31 Rx
Saturday Schedule
8:30a: Open Gym- Jeannette 9:30a: All Levels CrossFit- Jeannette 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Kevin
And coming Sunday…
Quarterfinals Workout 4 With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks (135/85) Rest 1 minute 10 clean and jerks (185/125) Rest 1 minute 10 clean and jerks (225/155) Rest 1 minute Max-reps clean and jerks in time remaining (245/165)
Score total reps completed. Ex: 32 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Luke 12:15p: Yoga- Michael
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
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- 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- Hailey 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Workout of the Day (WOD)
Quarterfinals Workout 1 4 rounds for max reps of: 1 minute of snatches (135/85) 1 minute of rowing for calories 1 minute of double dumbbell box step-ups (50’s/35’s at 20/20”) 1 minute of rest
Post the total number of reps completed. Ex: 172 Rx
And coming tomorrow…
Quarterfinals Workout 2 3 rounds for time of: [20min cap] 50 wall-ball shots (20/14 at 10/9ft) 50 lateral burpee box jump-overs (24/20”)
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
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- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Isabelle 1:00p: Open Gym- Isabelle 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Push Press and Pistols 3-3-3-3-3 5/5 weighted pistols after each set increasing weight Complete 1 set of push press and pistols E4MOM
B. 5 Rounds [12min cap] 10 Deadlifts (125/185) 20 Hand Release Push Ups
Post load for press, pistols, and time for WOD. Ex: 235#, 50#, 8:49 Rx
And coming tomorrow…
Quarterfinals Workout 1 4 rounds for max reps of: 1 minute of snatches (135/85) 1 minute of rowing for calories 1 minute of double dumbbell box step-ups (50’s/35’s at 20/20”) 1 minute of rest
Post the total number of reps completed. Ex: 172 Rx
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
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- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 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: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Back Squat 3-3-3-3-3 Increasing weight each set to a heavy set of 3 Complete 1 set E4M
B. AMRAP 10 12 Dumbbell Hang Clean (35’s/50’s) 9 Dumbbell Squats 6 Dumbbell Push Jerk 20 Box Jump Overs (20/24″)
Post squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.
And coming tomorrow…
A. Push Press and Pistols 3-3-3-3-3 5/5 weighted pistols after each set increasing weight Complete 1 set of push press and pistols E4MOM
B. 5 Rounds [12min cap] 10 Deadlifts (125/185) 20 Hand Release Push Ups
Post load for press, pistols, and time for WOD. Ex: 235#, 50#, 8:49 Rx
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
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- Isabelle 7:00a: All Levels CrossFit- Isabelle 8:00a: Open Gym- Isabelle 12n: All Levels CrossFit- Isabelle 1:00p: Open Gym- Isabelle 4:00p: Open Gym- 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
On a running clock complete… [0-8min] 2 Rounds 400m Run 400/325m Row
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
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- Luke 7:00a: All Levels CrossFit- Luke 8:00a: Open Gym- Luke 12n: All Levels CrossFit- Luke 1:00p: Open Gym- Luke 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. EMOM 10: 1 Power Snatch. All reps at the same weight.
B. 3 Rounds For Time [12min cap]: 21 Overhead Squats* 21 Power Snatch*
*No dropping the bar. Athletes must set the barbell down between sets.
Post snatch weight and time for the WOD. Ex: 165#, 8:21 Rx.
And coming Saturday…
Partner WOD 3 Rounds For Time [27min cap] 50/40 Cal Row 300m Sandbag Hill Run (50/25) together 15 Bar Muscle Ups 21 Burpee Box Jump Overs (24/20)
All reps are team totals. One person working at a time. The 300m run is together with 1 sandbag. Partners may switch sandbag as often as desired. Partition the rounds and reps any way.
Post time for WOD. Ex: 18:12 Rx
Saturday Schedule
8:30a: Open Gym- Jeannette 9:30a: All Levels CrossFit- Jeannette 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Kevin
And coming Sunday…
A. Rope Climbs: In 10 minutes practice rope climbs
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
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- 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- Hailey 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Weighted Pull Ups 5-4-3-2 Increasing weight
B. AMRAP 10 10 V-Ups 20ft HS Walk
C. Practice Front Splits For 10 minutes practice these front split progressions: (Low Lunge – Lizard – Pigeon) Sequence Hurdler (half split) Banded Hamstring Stretch (bent knee -> straight leg) Support Front Split (w/ block, rolled up yoga mat, abmat, etc under thigh) Bent Knee Front Split (with blocks under hands only) Front Split
Post weight for pull ups, rounds for AMRAP (5ft = 1 rep), and best pic of your split. Ex: 65#, 9+8 Rx, 😀
And coming tomorrow…
A. EMOM 10: 1 Power Snatch. All reps at the same weight.
B. 3 Rounds For Time [12min cap]: 21 Overhead Squats* 21 Power Snatch*
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
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- Stasia 7:00a: All Levels CrossFit- Stasia 8:00a: Open Gym- Stasia 12n: All Levels CrossFit- Isabelle 1:00p: Open Gym- Isabelle 4:00p: Open Gym- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Ross
Workout of the Day (WOD)
8 Rounds For Time [24min cap] 3 Bodyweight Back Squats 15 Sumo Deadlift High Pull (53/35) 200m Run
Post load for back squat and time for the WOD. Ex: 14:45 (205#) Rx
And coming tomorrow…
A. Weighted Pull Ups 5-4-3-2 Increasing weight
B. AMRAP 10 10 V-Ups 20ft HS Walk
C. Practice Front Splits For 10 minutes practice these front split progressions: (Low Lunge – Lizard – Pigeon) Sequence Hurdler (half split) Banded Hamstring Stretch (bent knee -> straight leg) Support Front Split (w/ block, rolled up yoga mat, abmat, etc under thigh) Bent Knee Front Split (with blocks under hands only) Front Split
Post weight for pull ups, rounds for AMRAP (5ft = 1 rep), and best pic of your split. Ex: 65#, 9+8 Rx, 😀
