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Phoebe

Workout of the Day (WOD)

3 sets of
AMRAP 5
15/12 Cal Row
12 Sit Ups
9 Burpees
Rest 5 minutes between sets. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 7+10 Rx

Saturday, August 9th 31Heroes Charity & Fundraising WOD!! 31Heroes was created to help support the families of those killed in action on 8-6-2011; a date which resulted in our largest loss of life in a single day during the Afghan War as 30 service-members, across 3 branches, and 1 working dog, were killed in action. The fundraiser helps support the families of those lost along with the larger Navy Seal community and also to aid in the treatment of PTSD and Traumatic Brain Injury. Make a donation to support here: https://give.classy.org/CFM31Heroes2025

Sign up for a heat to participate in the 31Heroes WOD at CFM:
https://bit.ly/31HeroesCFM2025

Thursday, August 14th 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- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

31Heroes
AMRAP 31

8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

Foundation Division
8 Thrusters or Squats (15/10# Dumbbells)
6 Ring Rows
11 Step Ups (20/16″)
400m Walk or Medball Carry (20/14)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thruster. Can be modified to Dumbbell Thruster
Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

7:45a: Doors Open
8:31a: 1st Heat (Arrive at 8:00a)
9:15a: 2nd Heat (Arrive at 8:45a)
10:00a: 3rd Heat (Arrive at 9:30a)

And coming Sunday…

AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-

AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges

Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 08.08.25 31Heroes WOD Saturday! Read More »

Coach Michael

Workout of the Day (WOD)

A. Strict Pull Ups
3 sets of max reps
Complete 1 sets every 4 minutes

B. 3 Rounds For Time [17min cap]
5 Wall Walks
15 Hang Power Clean (120/85) (Rx+ 155/105)
25 Wall Balls (20/14 at 10/9ft)
Rest 1 minute between rounds

Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Thursday, August 14th 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- 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: Weightlifting- David

And coming tomorrow…

3 sets of
AMRAP 5
15/12 Cal Row
12 Sit Ups
9 Burpees
Rest 5 minutes between sets. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 7+10 Rx

THUR 08.07.25 Read More »

Coach Sofia

Workout of the Day (WOD)

A. Rope Climbs
Practice rope climb progressions*
*All athletes must wear long socks or shin guards to protect shins when climbing
EMOM 8
Min 1: 1-5 Rope Climbs
Min 2: Rest

B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Medball Sit Ups (20/14)**

**Rx+ 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)

Post time for the WOD. Ex: 15:43 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Thursday, August 14th 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- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Strict Pull Ups
3 sets of max reps
Complete 1 sets every 4 minutes

B. 3 Rounds For Time [17min cap]
5 Wall Walks
15 Hang Power Clean (120/85) (Rx+ 155/105)
25 Wall Balls (20/14 at 10/9ft)
Rest 1 minute between rounds

Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx

WED 08.06.25 Read More »

Jules

Workout of the Day (WOD)

4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35) (Rx+ 70/50)

Post time for the WOD. Ex: 9:20 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Thursday, August 14th 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- Sofia
7:00p: All Levels CrossFit- Sofia

And coming tomorrow…

A. Rope Climbs
Practice rope climb progressions*
*All athletes must wear long socks or shin guards to protect shins when climbing
EMOM 8
Min 1: 1-5 Rope Climbs
Min 2: Rest

B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Medball Sit Ups (20/14)**

**Rx+ 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)

Post time for the WOD. Ex: 15:43 Rx

TUES 08.05.25 Read More »

Marina

Workout of the Day (WOD)

A. Clean
1-1-1-1-1-1-1

B. EMOM 8
Min 1: :20 hanging L-sit hold
Min 2: 5 ATYT raises (5/2.5)

Post load for the clean. Ex: 310#

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Thursday, August 14th 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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35) (Rx+ 70/50)

Post time for the WOD. Ex: 9:20 Rx

MON 08.04.25 Read More »

Kathy

Workout of the Day (WOD)

A. Strict Press
2-2-2-2-2

B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets

Post load for press and time each set. 160#, 1:42, 1:47 Rx

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

Thursday, August 14th 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- Sofia
5:00p: All Levels CrossFit- Sofia
6:00p: All Levels CrossFit- Sofia

And coming Saturday…

Partner WOD
3 Sets
In a 8 minute window complete:
800m Run Relay
40 DB Box Step Over (50’s/35’s at 24/20″)
Max Reps Burpee Pull-ups
-Rest 2 minute between sets-

All reps are team totals. 1 partner working at a time. Partition the reps any way. While one partner is doing burpee pull-ups the other partner must be touching the box.

Post total reps of steps overs and burpee pull-ups. Ex: 218 Rx.

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. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row or 1200/1000m Bike
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 Rx Row

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael

FRI 08.01.25 Read More »

Lizzie

Workout of the Day (WOD)

A. Pistols
In 10 minutes practice progressions for pistols
-Complete 3 sets of 5R/5L
-Increase weight at your progression

Weighted
Rx
On A Box
Heel Elevated
Low Target (10-14″)
Flamingo
Box Asst.
Single-Leg Box Squat (16-20″)
Medball Step Ups
Reverse Lunge

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post rounds for the AMRAP Ex: 5+20 Rx

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

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- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David

And coming tomorrow…

A. Strict Press
2-2-2-2-2

B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets

Post load for press and time each set. 160#, 1:42, 1:47 Rx

THUR 07.31.25 Read More »

Rachel

Workout of the Day (WOD)

3 Rounds [24min cap]
400m Run
25 Toes to Bar
20 Pull Ups
15 Sit Ups (Rx+ GHDSU)

Post time for the WOD. Ex: 16:42 Rx+

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

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- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael

And coming tomorrow…

A. Pistols
In 10 minutes practice progressions for pistols
-Complete 3 sets of 5R/5L
-Increase weight at your progression

Weighted
Rx
On A Box
Heel Elevated
Low Target (10-14″)
Flamingo
Box Asst.
Single-Leg Box Squat (16-20″)
Medball Step Ups
Reverse Lunge

B. AMRAP 12
10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post rounds for the AMRAP Ex: 5+20 Rx

WED 07.30.25 Read More »

Priscilla

Workout of the Day (WOD)

A. Back Squat
In 20 minutes work to 1RM

B. EMOM 10 (:40 work/:20 rest)
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)

Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

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- Sofia
7:00p: All Levels CrossFit- Sofia

And coming tomorrow…

3 Rounds [24min cap]
400m Run
25 Toes to Bar
20 Pull Ups
15 Sit Ups (Rx+ GHDSU)

Post time for the WOD. Ex: 16:42 Rx+

TUES 07.29.25 Read More »

Coach Hailey

Workout of the Day (WOD)

A. For Time [15min cap]
10-20-30-40-50-40-30-20-10
Double Unders
1-2-3-4-5-4-3-2-1
Shoulder to Overhead (65% 1RM C&J)

B. Stretching
1:00 barbell calf smash/side
1:00 calf stretch/side
1:00 scorpion stretch/side
1:00 thread the needle stretch/side

Post time for WOD and load. Ex: 6:40 Rx 185#

Upcoming Events

Saturday, August 9th 31Heroes Charity & Fundraising WOD!!

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
In 20 minutes work to 1RM

B. EMOM 10 (:40 work/:20 rest)
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)

Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.

MON 07.28.25 Read More »

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