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Rodrigo

Upcoming Events

Thursday, May 18th 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, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
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. Snatch Complex
Hang Squat Snatch + OHS
4 x 2+1

B. AMRAP 10
5 Strict Handstand Push Ups
10 Overhead Squats (95/65)
15 Dumbbell Hang Power Clean (50’s/35’s)

Post load for complex and rounds for AMRAP. Ex: 190#, 6+12 Rx.

And coming tomorrow…

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

THUR 04.27.23 Read More »

Juan and Stasia coming up the hill run.

Upcoming Events

Thursday, May 18th 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, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Today’s schedule

6:00a: All Levels CrossFit- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
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)

Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
100 Toes To Bar
100 Bar-Facing Burpees

B. For Max Load [8min cap]
3 Rep Clean

All the reps in the Partner WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time. Minimum increase in weight of 5 lb increments.

Post time for WOD and load for cleans
Ex: 13:45, 225#, 255#

And coming tomorrow…

A. Snatch Complex
Hang Squat Snatch + OHS
4 x 2+1

B. AMRAP 10
5 Strict Handstand Push Ups
10 Overhead Squats (95/65)
15 Dumbbell Hang Power Clean (50’s/35’s)

Post load for complex and rounds for AMRAP. Ex: 190#, 6+12 Rx.

WED 04.26.23 Read More »

Coach Isabelle

Upcoming Events

Thursday, May 18th 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, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Javi
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

5 Rounds For Time [25min cap]
4 Wall Walks
16 Dumbbell Box Step Overs (50’s/35’s at 24/20″)
400m Run

Post time for the WOD. Ex: 19:20 Rx

And coming tomorrow…

Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
100 Toes To Bar
100 Bar-Facing Burpees

B. For Max Load [8min cap]
3 Rep Clean

All the reps in the Partner WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time. Minimum increase in weight of 5 lb increments.

Post time for WOD and load for cleans
Ex: 13:45, 225#, 255#

TUES 04.25.23 Read More »

Kenzie

Upcoming Events

Thursday, May 18th 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, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

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

Workout of the Day (WOD)

A. 5-10-15-20 Rep Rounds [14min cap]
Cal Row
Front Squats (135/95)

B. Stretching
1:00 barbell quad roll/leg
1:00 couch stretch stretch/leg
1:00 straddle stretch
1:00 pigeon stretch/side

Post time for the WOD. Ex: 8:11 Rx

And coming tomorrow…

5 Rounds For Time [25min cap]
4 Wall Walks
16 Dumbbell Box Step Overs (50’s/35’s at 24/20″)
400m Run

Post time for the WOD. Ex: 19:20 Rx

MON 04.24.23 Read More »

Coach Adam

Today’s schedule

6:00a: All Levels CrossFit- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
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)

EMOM 16
Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 15/18 Cal Row
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

And coming Saturday…

Partner WOD
AMRAP 20
10 Rounds
40 Double Unders
4 Clean & Jerk (155/105)
8 Bar Facing Burpees
Then in remaining time…
50-60-70-80-90-100-… Double Unders
5-6-7-8-9-10-… Clean & Jerk
10-12-14-16-18-20-… Bar Facing Burpees
Continue adding 10 double unders, 1 clean & jerk, and 2 bar facing burpees each round

All reps are team total. 1 partner working at a time. Partition reps any way.

Post total rounds completed in AMRAP. Ex: 14+83 Rx

Saturday Schedule

7:30a: Open Gym- Michael
8:30a: All Levels CrossFit- Michael
Good luck to CFM teams competing at the Spring Thaw Throw down!!

And coming Sunday…

A. 50m Max Weight Sled Push
In 10 minutes increase the weight of each set. If the sled stops during the 25m or the rest is longer than 5 seconds at the turnaround that is a failed set for max weight.
25m down, 25m back.

B. 4 Rounds [20min cap]
100m Sled Push (50/95)
10 Power Cleans (95/135)
100m KB Farmers Carry (35’s/53’s)

Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 04.21.23 Read More »

Ryan and Kris stretching their calves

Upcoming Events

Thursday, April 20th 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- 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)

Partner WOD
For Time: [28min cap]
Open: 100/80 Cal Echo Bike
5 Rounds
200m Farmer’s Carry (50’s/35’s)
20 Toes To Bar
20 Wall Balls (20/14 at 10/9’)

All the reps are team totals. 1 partner working at a time. Both partners go together on the carry with one person carrying both dumbbells. Partners may switch who is working as often as they’d like.

Post time to complete the WOD. Ex: 19:30 Rx.

And coming tomorrow…

EMOM 16
Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 15/18 Cal Row
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

THUR 04.20.23 Bring-A-Friend Day!! Read More »

Liza

Upcoming Events

Thursday, April 20th 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- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
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. 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 E4M

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… Bring-A-Friend Day!

Partner WOD
For Time: [28min cap]
Open: 100/80 Cal Echo Bike
5 Rounds
200m Farmer’s Carry (50’s/35’s)
20 Toes To Bar
20 Wall Balls (20/14 at 10/9’)

All the reps are team totals. 1 partner working at a time. Both partners go together on the carry with one person carrying both dumbbells. Partners may switch who is working as often as they’d like.

Post time to complete the WOD. Ex: 19:30 Rx.

WED 04.19.23 Read More »

Megan

Upcoming Events

Thursday, April 20th 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- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
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. 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 (50’s/35’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (24/20″)

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 E4M

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

TUES 04.18.23 Read More »

Jessica

Upcoming Events

Thursday, April 20th 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- Jeannette
7:00p: All Levels CrossFit- Jeannette

Workout of the Day (WOD)

On a running clock complete…
[0-8min]
2 Rounds
400m Run
400/325m Row

[8-15min]
AMRAP 7
7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats

[16-24min]
2 Rounds
400m Run
400/325m Row

[24-31min]
AMRAP 7
7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats

Post time for rounds and total rounds in AMRAP. Continue AMRAP where you left off.
Ex: 7:10, 7:25, 10+18

And coming tomorrow…

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 (50’s/35’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (24/20″)

Post squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.

MON 04.17.23 Read More »

Liza

Upcoming Events

Thursday, April 20th 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- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
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. EMOM 10:
1 Power Snatch.
All reps at the same weight.

B. 3 Rounds For Time [12min cap]:
21 Overhead Squats*
21 Power Snatch*

Barbell Weight
Rx (95/65)*
Intermediate (75/55)*
Scaled (45/35)*

*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- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Michael

And coming Sunday…

A. Rope Climbs:
In 10 minutes practice rope climbs

B. 3 Rounds [18min cap]
10 GHD Situps
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell Swings (70/50)
30 Double Unders
Rest 2 minutes
3 Rounds
10 Toes to Bar
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell Swings (70/50)
30 Double Unders

Post time for WOD Ex: 12:20 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Jeannette
12n: Yoga- Michael

FRI 04.14.23 Read More »

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