WOD

Workout of the Day (WOD)

CFM Closed for 4th of July

At Home
AMRAP 20
Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups

Post the distance completed. Ex: 2450m Rx

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

Thursday, July 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!

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

And coming Saturday…

Captain America Partner WOD
20 Minute AMRAP
4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer Pull Ups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (180/135)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/round).
Ex: 9+8 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. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row

B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
100m 2-DB Farmer Carry (50’s/35’s) Every 4 min including 0

*Begin the WOD with the Farmers Carry with a DB in each hand. Every 4 min, athletes will stop where they are to grab the DBs and complete another 100m carry (mins 0,4,8,&12)

Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx

Sunday Schedule

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

FRI 07.04.25 Happy 4th of July! Read More »

Workout of the Day (WOD)

A. Power Snatch
4 sets of 2 reps 75% of 1RM
Stay at the same weight for all sets
Complete the set unbroken touch and go
Rest 2 minutes between sets

B. 5 sets for total calories
In a 2 minute window:
10 Power Snatch (120/85) (Rx+ 135/95)
10 Burpees Over Bar
Max Calorie Row
Rest 2 minutes between sets

Post load for snatch and total calories on the row. Ex: 170#, 88 Rx

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

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

And coming tomorrow…

CFM Closed for 4th of July

At Home
AMRAP 20
Run for distance
Every 2 minutes including the start of the workout
8 Reverse Lunges
8 Push Ups

Post the distance completed. Ex: 2450m Rx

THUR 07.03.25 Read More »

Workout of the Day (WOD)

For Time [21min cap]
5 Rope Climbs*
25 Deadlift (225/155)
50 Wall Balls (20/14 @ 10/9ft)
100m KB Farmer’s Carry (70’s/53’s)
50 Wall Balls (20/14 @ 10/9ft)
25 Deadlift (225/155)
5 Rope Climbs*

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD. Ex: 14:19 Rx.

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

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. Power Snatch
4 sets of 2 reps 75% of 1RM
Stay at the same weight for all sets
Complete the set unbroken touch and go
Rest 2 minutes between sets

B. 5 sets for total calories
In a 2 minute window:
10 Power Snatch (120/85) (Rx+ 135/95)
10 Burpees Over Bar
Max Calorie Row
Rest 2 minutes between sets

Post load for snatch and total calories on the row. Ex: 170#, 88 Rx

WED 07.02.25 Read More »

Workout of the Day (WOD)

A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 2 Sets For Time
In a 6 minute window complete:
1000/850m Row
100 Double Unders
Rest reminder of the time
Start 2nd set at the 10 minute mark

Post load for squats and time for each set. Ex: 320#, 4:45, 4:51 Rx.

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

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

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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…

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD. Ex: 14:19 Rx.

TUES 07.01.25 Read More »

Coach Michael completing an archer pull-up

Workout of the Day (WOD)

A. Power Clean
4 sets of 3 reps 80% of 1RM
Rest 3 minutes between sets

B. EMOM 16
Min 1: Toes to Bar
Min 2: Bar Facing Burpees
Min 3: Hang Power Clean (120/85) (Rx+ 155/105)
Min 4: Rest

Post load for clean and total reps from the EMOM. Ex: 215#, 182 Rx+

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

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

Today’s schedule

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

And coming tomorrow…

A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups

B. 2 Sets For Time
In a 6 minute window complete:
1000/850m Row
100 Double Unders
Rest reminder of the time
Start 2nd set at the 10 minute mark

Post load for squats and time for each set. Ex: 320#, 4:45, 4:51 Rx.

MON 06.30.25 Read More »

Workout of the Day (WOD)

A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Muscle Ups)

B. Cluster (Squat Clean Thruster)
5 sets of 2 reps
Complete 1 set every 2 minutes
Start at 50% max C&J and build to 70-80%

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

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

Today’s schedule

6:00a: All Levels CrossFit- Javi
7:00a: All Levels CrossFit- Javi
8:00a: Open Gym- Javi
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…

Partner WOD
2 Rounds For Time [24min cap]
200m Sandbag Carry (45/25)
20 Box Jumps (30/24″)
100m Farmer’s Carry (90’s/70’s)
200m Sandbag Carry (45/25)
20 Box Jumps (30/24″)
30/24 Cal Bike

All the reps and distances are team totals. Both partners must go together on the carries with one partner carrying the bag or farmer carry weights. Switch as often as you like. One partner working at a time on box jumps and bike. Partners must complete a minimum of 3 box jumps before switching.

Post the time to complete the WOD. Ex: 16:33 Rx

Saturday Schedule

8:30a: Open Gym- Jeannette
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Javi

And coming Sunday…

A. Bench Press
5-5-5-5-5

B. EMOM 16
Min 1: 10 DB Deadlift (50’s/35’s)
Min 2: 10 DB Front Squat (50’s/35’s)
Min 3: 12/9 Calorie Row
Min 4: Rest

Post weight for heaviest weight for bench press and lowest reps completed for the EMOM
Ex. 235#, 10-10-12 Rx

Sunday Schedule

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

FRI 06.27.25 Read More »

Workout of the Day (WOD)

4 Rounds
In a 5 minute window complete
500/400m Row
6 Burpee Box Jump Overs (24/20)*
400m Run

Rest 3 minute between rounds

*Rx+ = 10 reps

Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

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

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

And coming tomorrow…

A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Muscle Ups)

B. Cluster (Squat Clean Thruster)
5 sets of 2 reps
Complete 1 set every 2 minutes
Start at 50% max C&J and build to 70-80%

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#

THUR 06.26.25 Read More »

Workout of the Day (WOD)

A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: 5-8 Strict Ring Dips

B. AMRAP 8
8 Deadlift (185/125)
8 Kettlebell Swings (53/35)
8 Strict Handstand Push Ups

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 6+8 Rx.

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

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
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Stasia

And coming tomorrow…

4 Rounds
In a 5 minute window complete
500/400m Row
6 Burpee Box Jump Overs (24/20)*
400m Run

Rest 3 minute between rounds

*Rx+ = 10 reps

Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx

WED 06.25.25 Read More »

Workout of the Day (WOD)

“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)

Post time for the WOD Ex: 13:10 Rx+

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

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

Today’s schedule

6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Sofia
7:00p: All Levels CrossFit- Sofia

And coming tomorrow…

A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: 5-8 Strict Ring Dips

B. AMRAP 8
8 Deadlift (185/125)
8 Kettlebell Swings (53/35)
8 Strict Handstand Push Ups

Post load for squat and rounds and reps for AMRAP. Ex: 305#, 6+8 Rx.

TUES 06.24.25 Read More »

Workout of the Day (WOD)

A. Clean
E2MOM 14
Pause Clean (Touch & Go; Pause at position 1 each rep)
3-3-3
Hang Clean (position 2)
3-3-3-3
Add weight each set; 40-80%

B. 4 sets
AMRAP 2
Open: 50 Double Unders
7 Bar Facing Burpees
7 DB Squats (50’s/35’s)
Rest 2 minutes
Continue the AMRAP where you left off after opening with 50 double unders each set.

Post load for clean and rounds and reps for the AMRAPs. Ex: 215#, 11+5 Rx.

Upcoming Events

Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.

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

Today’s schedule

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