Thursday, August 17th 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- 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
Workout of the Day (WOD)
A. “Hanging Out” Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (75/55) (Rx+ 95/65) Burpee Box Jump Overs (24/20)
B. CORE CASHOUT 3 Sets of Max Hollow Rocks 60 seconds Chin Up Grip Hold (Rx+ Fat Gripz) Rest 2 minutes between sets
Post time for the WOD. Ex: 12:10 Rx+
And coming tomorrow…
A. Power Clean: 10 minutes every minute on the minute 1 Power Clean 80% of 1 rep max.
B. 4 Rounds In 2 minutes complete… 9 Deadlift 7 Power Clean (155/105) 5 Push Jerk Then in the remaining time… AMRAP Toes to Bar Rest 1 minute between rounds
Select the weight that will be challenging but that you can do unbroken for the barbell complex (~70% or less of part A).
Post load for Power Clean and total toes to bar completed. Ex: 185#, 62 @ 115#
Thursday, August 17th 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- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Liza 7:00p: All Levels CrossFit- Liza 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. E4MOM 16 3 Deadlift 30 sec Handstand Hold 5-8 Weighted Pull Ups Rest remainder of the time
B. 4 Rounds [12min cap] 15/12 Cal Row 300-ft Farmer’s Carry (53/35)
Post load for deadlift and time for the WOD. Ex: 385#, 9:40 Rx
And coming tomorrow…
A. “Hanging Out” Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (75/55) (Rx+ 95/65) Burpee Box Jump Overs (24/20)
B. CORE CASHOUT 3 Sets of Max Hollow Rocks 60 seconds Chin Up Grip Hold (Rx+ Fat Gripz) Rest 2 minutes between sets
Saturday, August 12th 31Heroes Charity & Fundraising WOD!!
Thursday, August 17th 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- Kevin 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin
Workout of the Day (WOD)
3 sets of AMRAP 5 15/10 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
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.
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 Thurster. 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
Saturday, August 12th 31Heroes Charity & Fundraising WOD!!
Thursday, August 17th 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- 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 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 (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
And coming tomorrow…
3 sets of AMRAP 5 15/10 Cal Row 12 Sit Ups 9 Burpees Rest 5 minutes between sets. Continue the AMRAP where you left off.
Saturday, August 12th 31Heroes Charity & Fundraising WOD!!
Thursday, August 17th 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: Open Gym- Michael
Workout of the Day (WOD)
A. Rope Climbs In 10 minutes practice rope climb progressions* *All athletes must were long socks or shin guards to protect shins when climbing
B. 3 Rounds [20min cap] 567m Run 20 DB Box Step Overs (50’s/35’s)(24/20) 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Post time for the WOD. Ex: 15:43 Rx
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 (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
Saturday, August 12th 31Heroes Charity & Fundraising WOD!!
Thursday, August 17th 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- 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
Workout of the Day (WOD)
4 Rounds [16min cap] 8 Bar Muscle Ups 12 Burpees Over the DB 16 Alternating DB Snatches (50/35)
Post time for the WOD. Ex: 9:20 Rx
And coming tomorrow…
A. Rope Climbs In 10 minutes practice rope climb progressions* *All athletes must were long socks or shin guards to protect shins when climbing
B. 3 Rounds [20min cap] 567m Run 20 DB Box Step Overs (50’s/35’s)(24/20) 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Saturday, August 12th 31Heroes Charity & Fundraising WOD!!
Thursday, August 17th 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- Michael 1:00p: Open Gym- Michael 4:00p: Open Gym- Michael 5:00p: All Levels CrossFit- Michael 6:00p: All Levels CrossFit- Liza 7:00p: All Levels CrossFit- Liza 8:00p: Open Gym- Michael
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#
And coming tomorrow…
4 Rounds [16min cap] 8 Bar Muscle Ups 12 Burpees Over the DB 16 Alternating DB Snatches (50/35)
Saturday, August 12th 31Heroes Charity & Fundraising WOD!!
Thursday, August 17th 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- Kevin 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin
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
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.
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. Split Stance KB Deadlift 4 x 8/8 add weight each set
B. 4 Rounds [22 min cap] 500m/400m Row 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
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Michael
Saturday, August 12th 31Heroes Charity & Fundraising WOD!!
Thursday, August 17th 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- Michael 5:00p: All Levels CrossFit- Kevin 6:00p: All Levels CrossFit- Kevin 7:00p: Weightlifting- David
Workout of the Day (WOD)
A. Pistols In 10 minutes practice progressions for pistols -Complete 3 sets of 4R/4L -Increase weight at your progression
Saturday, August 12th 31Heroes Charity & Fundraising WOD!!
Thursday, August 17th 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: Open Gym- Michael
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+
And coming tomorrow…
A. Pistols In 10 minutes practice progressions for pistols -Complete 3 sets of 4R/4L -Increase weight at your progression
