Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
Thursday, December 14th and 21st 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!
Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
Thursday, December 14th and 21st 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!
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
Workout of the Day (WOD)
A. Weighted Pull Ups 2-2-2-2-2
B. 3 Rounds [18min cap] 32 Mixed Rack Suitcase DB Lunges (50/35’s) 1 Minute L-sit Hold 80 Double Unders
Post load for pull ups and time for the WOD. Ex: 85#, 12:34 Rx.
And coming tomorrow…
AT HOME WOD 5 Rounds 15 Burpees 25 Air Squats 35 Sit Ups
Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
Thursday, December 14th and 21st 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!
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. Squat Waves E3MOM 18 Back Squat 1 x 2 @ 85% BS Front Squat 1 x 1 @ 83% FS Back Squat 1 x 2 @ 85% BS Front Squat 1 x 1 @ 88% FS Back Squat 1 x 2 @ 85% BS Front Squat 1 x 1 @ 93% FS
B. EMOM 12 Min 1: 12 Deficit Push Ups Min 2: 8 Candlestick to Straddle Min 3: 20/20 sec Side Plank Hold
Post load for back squat and heavy front squat. Ex: 335, 325#
And coming tomorrow…
A. Weighted Pull Ups 2-2-2-2-2
B. 3 Rounds [18min cap] 32 Mixed Rack Suitcase DB Lunges (50/35’s) 1 Minute L-sit Hold 80 Double Unders
Post load for pull ups and time for the WOD. Ex: 85#, 12:34 Rx.
Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
Thursday, December 14th and 21st 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!
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 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
Continue 2nd AMRAP where you left off. Post rounds and reps completed. Ex: 7+5 @ 165# Rx
And coming tomorrow…
A. Squat Waves E3MOM 18 Back Squat 1 x 2 @ 85% BS Front Squat 1 x 1 @ 83% FS Back Squat 1 x 2 @ 85% BS Front Squat 1 x 1 @ 88% FS Back Squat 1 x 2 @ 85% BS Front Squat 1 x 1 @ 93% FS
B. EMOM 12 Min 1: 12 Deficit Push Ups Min 2: 8 Candlestick to Straddle Min 3: 20/20 sec Side Plank Hold
Post load for back squat and heavy front squat. Ex: 335, 325#
Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
Thursday, December 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. 4 Rounds For Time [12min cap] 15 Front Squats (75/55) (Rx+ = 95/65) 12 Pull Ups (Rx+ = C2B) 9 Burpee Box Jumps (24/20)
B. EMOM 8 Min 1/5 – L-Sit Hold Min 2/6 – Handstand Hold Min 3/4 – Pigeon Min 7 – Straddle Stretch Min 8 – Butterfly Stretch
Post time for the WOD. Ex: 8:10 Rx.
And coming Saturday…
Teams of 3 AMRAP 24 30 Burpee Pull-ups 45 Bar Facing Burpees 60 Thrusters Round 1 – 65/45 Round 2 – 75/55 Round 3 – 95/65 Round 4 – 115/85 (AMRAP in time remaining)
All reps are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post rounds and reps completed in AMRAP. Ex: 3+124 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Liza
And coming Sunday…
A. Strict Press 3 x 5 -Stay at the same weight for all 3 sets. -Complete sets at ~80% 1RM
B. Partner WOD [20min cap] 50/40 Cal Row 25 Sumo Deadlift High Pull (70/53) 40/32 Cal Row 25 Sumo Deadlift High Pull (70/53) 30/24 Cal Row 25 Sumo Deadlift High Pull (70/53) 20/16 Cal Row 25 Sumo Deadlift High Pull (70/53) 15/12 Cal Row 25 Sumo Deadlift High Pull (70/53)
All reps are individual totals. One partner working on the row while the other is doing SDLHP and then switch. Each round the calories on the row decrease and the SDLHP reps stay at 25 per person.
Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12n: Yoga- Michael
Thursday, November 16th 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!
Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
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. Strict Pull Ups 2 sets max reps Rest 3 minutes between sets
B. Partner WOD 2 Rounds [20min Cap] 30/24 Cal Row 60 Box Jump Overs (24/20) 30/24 Cal Row 40 Toes to Bar
Post total reps of pull ups and time for the WOD. Ex: 31, 16:10 Rx
And coming tomorrow…
A. 4 Rounds For Time [12min cap] 15 Front Squats (75/55) (Rx+ = 95/65) 12 Pull Ups (Rx+ = C2B) 9 Burpee Box Jumps (24/20)
B. EMOM 8 Min 1/5 – L-Sit Hold Min 2/6 – Handstand Hold Min 3/4 – Pigeon Min 7 – Straddle Stretch Min 8 – Butterfly Stretch
Thursday, November 16th 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!
Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
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- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Kevin 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift Heavy set of 5 reps
B. 5 Rounds Not For Time 15 GHD Sit Ups 40ft Handstand Walk
Post load for deadlift. Ex: 385#
And coming tomorrow… Bring-A-Friend Day!!
A. Strict Pull Ups 2 sets max reps Rest 3 minutes between sets
B. Partner WOD 2 Rounds [20min Cap] 30/24 Cal Row 60 Box Jump Overs (24/20) 30/24 Cal Row 40 Toes to Bar
Post total reps of pull ups and time for the WOD. Ex: 31, 16:10 Rx
Thursday, November 16thCFM 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!
Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
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. Weighted Pull Ups 4 sets of 3
B. 4 Rounds [24min cap] 100 Double Unders 10/10 Single Arm DB Hang Clean & Jerk (50/35) 100 Double Unders 20 Alternating DB Box Step Ups (50/35) (24/20)
Post load for pull ups and time for the WOD. Ex: 53#, 22:10 Rx.
And coming tomorrow…
A. Deadlift Heavy set of 5 reps
B. 5 Rounds Not For Time 15 GHD Sit Ups 40ft Handstand Walk
Thursday, November 16th 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!
Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
Today’s schedule
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 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
Workout of the Day (WOD)
A. Pause Front Squat 5 x 2 @ 76-78-80-82-84% *pause 3 seconds each rep *rest 3 minutes between sets
B. AMRAP 10 20 Burpees Over Bar 30 Snatches (75/55) 40 Wallballs (20/14)
Post load for squats and rounds for AMRAP. Ex: 275#, 2+9 Rx.
And coming tomorrow…
A. Weighted Pull Ups 4 sets of 3
B. 4 Rounds [24min cap] 100 Double Unders 10/10 Single Arm DB Hang Clean & Jerk (50/35) 100 Double Unders 20 Alternating DB Box Step Ups (50/35) (24/20)
Post load for pull ups and time for the WOD. Ex: 53#, 22:10 Rx.
Select a partner or team to complete this WOD Saturday morning!
Saturday, November 11th Veterans Day Hero WOD Chad 1000x at 10 AM. The Workout: 1,000 box step-ups completed as a team, partner, or individual for time. Sara Wilkinson, GORUCK, and CrossFit present the hero workout “CHAD” – in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBIs, blast wave injuries and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
Thursday, November 16th 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!
Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!
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
Workout of the Day (WOD)
A. E2MOM For 10 Minutes 7 Deadlifts 5 Hang Power Cleans 3 Push Jerks @ 70-80% 1 RM Clean & Jerk
B. EMOM 16 Min 1 – Scapular Raises Min 2 – Shoulder Ext Rotation Min 3 – WY Negative Min 4 – Pec Shoulder Stretch
Post load for the EMOM. Ex: 195#
And coming Saturday…
Hero WOD Chad 1,000 box step-ups completed as a team, partner, or individual for time
Saturday Schedule
10:00a: Team warm-up for Chad
And coming Sunday…
AMRAP 20 15/12 Calorie Row 15 Sit Ups 12 Alt Dumbbell Snatches (50/35)
Post rounds for the AMRAP. Ex: 11+22 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Liza 12n: Yoga- Michael
