Thursday, March 16thCFM 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- 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)
5 Rounds for Time [20min cap] 100 Double Unders 15 Burpee Box Jump Overs (24/20″) 12 DB Thrusters (50’s/35’s)
Post time for the WOD or rounds completed. Ex: 4+110 Rx.
And coming tomorrow…
A. Clean Complex Power Clean + Hang Squat Clean + Split Jerk 4 x 1 + 2 + 1
B. AMRAP 12 7 Power Cleans (135/95) 11 Toes to Bar
Post load for complex and rounds for AMRAP. Ex: 235#, 8+15 Rx.
Thursday, March 16thCFM 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- Kevin 7:00p: All Levels CrossFit- Kevin
Workout of the Day (WOD)
A. Ring Pull Ups 4 Rounds Not for Time 8 Strict Ring Pull Ups 5 Muscle Up Transition + Ring Dip (low rings)
B. EMOM 18 Min 1: 25 Air Squats Min 2: 15 Med Ball Sit Ups (20/14) Min 3: 30 sec Handstand Hold
Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.
And coming tomorrow…
5 Rounds for Time [20min cap] 100 Double Unders 15 Burpee Box Jump Overs (24/20″) 12 DB Thrusters (50’s/35’s)
Post time for the WOD or rounds completed. Ex: 4+110 Rx.
Thursday, March 16thCFM 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
3 Rounds For Time [21min cap] 200m Run 50 ft Handstand Walk 200m Run 50 ft Walking Lunge 21 Kettlebell Swings (53/35)
Post time to finish WOD. Ex: 17:20 Rx
And coming Saturday…
Partner WOD [22min cap] 120 Double Unders 36 Power Clean (115/85) 120 Double Unders 30 Power Clean (135/95) 120 Double Unders 24 Power Clean (155/105) 120 Double Unders 18 Power Clean (185/125) 120 Double Unders 12 Power Clean (205/145)
1 partner working at a time. All the reps are team totals. Partner may partition the reps any way.
Post time for the WOD. Ex: 16:28 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. EMOM 16 Minute 1: 3 Power Box Jumps (increasing height each round) Minute 2: 100m Run Minute 3: 15 Straight Leg Sit Ups Minute 4: Rest
B. 3 Rounds For Time [20min cap] 100m KB Farmers Carry (53’s/35’s) 20 Bench Press (115/75) 100m KB Front Rack Carry 20 DB Box Step Ups (24/20″) (50/35)
Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
Thursday, March 16thCFM 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)
A. Handstand Walk: In 10 minutes practice HS Walk progressions
B. EMOM 16 (40 sec work: 20 sec rest) Min 1: Dumbbell Curl + Arnold Press Min 2: Pistols Min 3: Push Ups Min 4: Weighted Straight Leg Sit Ups
Score total pistols. Ex: 72 Rx.
And coming tomorrow…
3 Rounds For Time [21min cap] 200m Run 50 ft Handstand Walk 200m Run 50 ft Walking Lunge 21 Kettlebell Swings (53/35)
Thursday, March 16thCFM 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. Push Press 5-5-5-5
B. 4 Rounds [15min cap] 15/12 Calorie Row 12 Deadlifts (225/155) 15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)
Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+
And coming tomorrow…
A. Handstand Walk: In 10 minutes practice HS Walk progressions
B. EMOM 16 (40 sec work: 20 sec rest) Min 1: Dumbbell Curl + Arnold Press Min 2: Pistols Min 3: Push Ups Min 4: Weighted Straight Leg Sit Ups
Thursday, March 16thCFM 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- 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)
For Time: [20min cap] 40 Alt DB Snatch (50/35) 50 Sit Ups 60 Wall Ball (20/14 @ 10/9ft) 60 DB Hang Snatch (50/35) 50 Medball Sit Ups (20/14) 40 Single Arm Thrusters (50/35)
Post time for the WOD. Ex: 14:48 Rx.
And coming tomorrow…
A. Push Press 5-5-5-5
B. 4 Rounds [15min cap] 15/12 Calorie Row 12 Deadlifts (225/155) 15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)
Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.
Thursday, March 16thCFM 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- Kevin 7:00p: All Levels CrossFit- Kevin
Workout of the Day (WOD)
A. Overhead Squats 3-3-3-3-3 -Increasing weight to a heavy set of 3
B. EMOM 15 Min 1: 75 Double Unders Min 2: 15 Burpees Min 3: Rest
Post load for overhead squat and fewest reps completed in the EMOM. Ex: 215#, 75, 12 Rx.
And coming tomorrow…
For Time: [20min cap] 40 Alt DB Snatch (50/35) 50 Sit Ups 60 Wall Ball (20/14 @ 10/9ft) 60 DB Hang Snatch (50/35) 50 Medball Sit Ups (20/14) 40 Single Arm Thrusters (50/35)
Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: Doors Open for FNL! Heats start at 6:30p
Workout of the Day (WOD)
Open Test 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: • 5 wall walks • 50 double-unders • 15 snatches (95/65) • 5 wall walks • 50 double-unders • 12 snatches (135/95)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: • 20 strict handstand push-ups • 50 double-unders • 9 snatches (185/125)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: • 20 strict handstand push-ups • 50 double-unders • 6 snatches (225/155)
Post time for the WOD or total reps completed. Include tiebreak time to finish the final set of snatches. Ex: 210, 5:10 Rx
And coming Saturday…
A. Clean & Jerk In 8 minutes work up to a heavy clean and jerk single
B. Partner WOD AMRAP 15 5-10-15-20… Clean & Jerk (185/125 lb) Synchronized Sit-ups Synchronized Box Jump-Overs (24/20 in) -Continue adding 5 reps to each movement at the end of the round. -Partners can split up the clean and jerks as needed.
Post load for C&J and rounds and reps for the AMRAP. 235#, 4+18 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…
3 Rounds For Cals and Reps: 4:00 Cal Row 2:00 Ring Muscle Ups 2:00 Minutes Rest
Post total cals and reps completed. Ex: 232, 22 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- Javi 6:00p: All Levels CrossFit- Javi 7:00p: Open Gym- Michael
Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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: Weightlifting- David
Workout of the Day (WOD)
4 Rounds For Time: [24min cap] 400m Run 20 DB Hang Power Cleans (35’s/25’s) 100m KB front rack carry (35’s/26’s)
