WOD

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- Cameron
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. Power Box Jumps
5 sets of 3 working up in height.

B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (45/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx

And coming tomorrow…

A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)

B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats

Post load for deadlift and total HSPU. Ex: 325#, 42 Rx+

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- 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- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Hip & Shoulder Activation

B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Scaled 65/45
Rx 95/65
Rx+ 115/80

Post time for WOD. Ex: 9:48 Rx

And coming tomorrow…

A. Power Box Jumps
5 sets of 3 working up in height.

B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (45/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups

Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx

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- Cameron
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- Javi
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. 5 Rounds [12 Minute Cap]:
3 Power Clean (75%)
10 Pull Ups (Rx+ = C2B)

B. EMOM 10 (30 sec work/ 30 sec rest)
Odd: Max Double Unders (DUs)
Even: Dead hang hold

Post load and time for the WOD and total DUs part B. Ex: 9:50 @ 205# Rx+, 212

And coming tomorrow…

A. Hip & Shoulder Activation

B. For Time [16 Minute Cap]
10 Strict Press
15 Overhead Squat
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

Scaled 65/45
Rx 95/65
Rx+ 115/80

Post time for WOD. Ex: 9:48 Rx

Today’s schedule

6:00a: All Levels CrossFit- Cameron
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)

EMOM 20 (:40 work/ :20 rest)
Min 1: KB SDLHP (70/53)
Min 2: Double Unders
Min 3: Rope Climbs**
Min 4: Rest

**NOTE: All athletes must wear long socks (ankle/shin) when climbing rope to protect their legs.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx

And coming tomorrow…

AMRAP 16
4 Rounds
10 T2B
10 Front Squats (95/65)

3 Rounds
10 C2B
10 Thrusters (95/65)

2 Round
10 BMU
10 Hang Squat Clean Thruster (95/65)

Score Rounds + Reps in AMRAP. Ex 8+7 Rx

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- Cameron
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [16min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)

12 KB Farmer’s Lunges (70’s/53’s)

Post load for squat and time for the WOD. Ex: 325#, 10:20 Rx

And coming tomorrow… Bring-A-Friend Day!!

EMOM 20 (:40 work/ :20 rest)
Min 1: KB SDLHP (70/53)
Min 2: Double Unders
Min 3: Rope Climbs**
Min 4: Rest

**NOTE: All athletes must wear long socks (ankle/shin) when climbing rope to protect their legs.

Post the fewest number of reps completed for each movement in the work interval.
Ex: 16, 62, 2 Rx

Today’s schedule

6:00a: All Levels CrossFit- Cameron
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- Javi
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: V-Ups

B. 4 Rounds [20min cap]
400m Run
25 Sit Ups
15 Push Ups

Post time for the WOD. Ex: 15:10 Rx

And coming tomorrow…

A. Back Squat
6-6-6-6-6
Work to a Heavy set of 6

B. 4 Rounds [12min cap]
20/15 Cal Row
9 Shoulder to Overhead (135/95)

Post load for squat and time for the WOD. Ex: 325#, 6:20 Rx