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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Back Squat 4 x 3 @ 85%
B. AMRAP 12 5 Pull Ups (Rx+ C2B) 10 Push Ups 15 Air Squats 30 Double Unders
Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx
And coming tomorrow…
AMRAP 20 40/30 Cal Row 35 Push Press (75/55) 30 Box Jump Overs (24/20) 25 Power Snatches (75/55) 20 Wallballs (20/14 to 10/9ft)
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- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Power Snatch: 2-2-2-2-2 work ups (touch and go).
B. “Snatch & Go” 4 Rounds for Time [11 Minute TIme Cap] 10 Toes to bar 10 Snatch (135/95)
Intermediate (95/65) Scaled (65/45)
Post load for snatch and time for the WOD. Ex: 175, 9:23 Rx.
And coming tomorrow…
A. Back Squat 4 x 3 @ 85%
B. AMRAP 12 5 Pull Ups (Rx+ C2B) 10 Push Ups 15 Air Squats 30 Double Unders
Post load for squat and rounds in AMRAP. Ex: 325#, 9+8 Rx
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)
Fight Club 3 Rounds for Total Reps 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Echo Bike or Row Cals 1:00 Rest
With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike or rower (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike or row, rest one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
Post total reps completed. Ex: 264 Rx
And coming Saturday…
Partner WOD AMRAP 16 1-2-3-4-5-6-7-8-9-10-… DB Box Step Overs (50/35’s at 24/20) Burpee Box Jump Overs (24/20) 10-20-30-40-50-60-70-80-90-100-… Double Unders Each Round
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post rounds for the AMRAP. Ex: 9+17 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Jeannette 11:45a: Yoga- Michael
Thursday, December 15thCFM 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
1 partner working at a time. All the reps are team totals. Partition the reps any way.
Post rounds and reps completed. Ex: 9+12 Rx
And coming tomorrow…
Fight Club 3 Rounds for Total Reps 1:00 Thrusters (95/65 lb) 1:00 Power Cleans (95/65 lb) 1:00 Box Jump-Overs (24/20 in) 1:00 Pull-Ups 1:00 Echo Bike or Row Cals 1:00 Rest
With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike or rower (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike or row, rest one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
Thursday, December 15thCFM 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- Javi 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Box Jumps 2-2-2-2-2 increasing height
B. Jackie For Time [10min cap] 1000m Row 50 Thrusters (45/35) 30 Pull Ups
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
Thursday, December 15thCFM 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- Hailey 6:00p: All Levels CrossFit- Hailey 7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Back Squat 3 sets of 5 reps at 80%
B. EMOM 12 Min 1: 5 Strict Handstand Pushups Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC) Min 3: 5 Strict Straight Leg Raise
Post load for squats. Ex: 310#
And coming tomorrow…
A. Power Box Jumps 2-2-2-2-2 increasing height
B. Jackie For Time [10min cap] 1000m Row 50 Thrusters (45/35) 30 Pull Ups
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
Thursday, December 15thCFM 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- Michael 6:00p: All Levels CrossFit- Jeannette 7:00p: All Levels CrossFit- Jeannette 8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Triple Double AMRAP 3:00 20 Alt Single Arm Dumbbell Snatches (50/35) 40 Double-Unders Max Lateral Dumbbell Burpees Rest 1:00
AMRAP 3:00 20 Lateral Dumbbell Burpees 40 Double-Unders Max Alt Single Arm Dumbbell Snatches (50/35) Rest 1:00
AMRAP 3:00 20 Alt Single Arm Dumbbell Snatches (50/35) 40 Double-Unders Max Lateral Dumbbell Burpees
B. EMOM 12 Min 1: 1 set of Ring Muscle Ups or Transitions Min 2: Straddle Stretch Min 3: V-sit Hold
Post total reps for the WOD. Include all snatches, burpees, and DUs. Ex: 285 Rx.
And coming tomorrow…
A. Back Squat 3 sets of 5 reps at 80%
B. EMOM 12 Min 1: 5 Strict Handstand Pushups Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC) Min 3: 5 Strict Straight Leg Raise
Saturday, December 10th CFM Holiday Party 5-10 pm!
Thursday, December 15thCFM 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- Isabelle 5:00p: All Levels CrossFit- Isabelle 6:00p: All Levels CrossFit- Isabelle
Workout of the Day (WOD)
A. Strict Pull ups 1 set max reps Rest 3 minutes 1 set max reps
B. For Time [12min cap] 60 Deadlift (115/85) 45 Overhead Squat (115/85) 30 Shoulder to Overhead (115/85)
Intermediate = 95/65 Scaled = 75/55
Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
And coming Saturday…
A. Power Clean In 10 minutes work to a heavy 2 rep touch-and-go
B. “Laura” Partner WOD AMRAP 21 30/24 Calorie Row 20 Burpees Over the Rower 10 Power Cleans (155/105#)
All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way
Post load for power clean and rounds for AMRAP. Ex: 245#, 5+38 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: In 15 minutes work up to a 2 rep max.
B. “Sunday Funday” 3 Rounds (Not For Time): 10 Bench Press (65% or Less of Part A) 20 AbMat Sit-Ups 10 Single Arm Alt Dumbbell Bent Rows (50’s/35’s) (R+L=1) 20 Bench Reverse Hypers
Post load for bench 2 rep and weight for WOD. Ex: 245#, 155#
Sunday Schedule
9:30a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!
Thursday, December 15thCFM 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. EMOM 20 Min 1: 10 Wall Balls (20/14 to 11/10’) Min 2: 12 Banded Straight Arm Pull Downs Min 3: 50ft Walking Lunge Min 4: 12 Kettlebell Swings (53/35)
B. Bulletproof Shoulders 20/20 Side Plank Rev-Fly 8 Table Top Y-hold (15 sec hold) 4x/side “Palm facing down” 15 Scapular Pushups 4 sets Bent Over T’s [5 reps + Overload] “Thumbs up” 4 sets Bent Over W’s [5 reps + Overload] “Pinkies up” 15/15 Side Ext Rot. w/ 2.5-15#
Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
And coming tomorrow…
A. Strict Pull ups 1 set max reps Rest 3 minutes 1 set max reps
B. For Time [12min cap] 60 Deadlift (115/85) 45 Overhead Squat (115/85) 30 Shoulder to Overhead (115/85)
Intermediate = 95/65 Scaled = 75/55
Post reps for pull ups and time for the WOD. Ex: 22, 18, 9:20 Rx
Saturday, December 10th Save the date! CFM Holiday Party 5-10 pm!
Thursday, December 15thCFM 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- Michael 6:00p: All Levels CrossFit- Cameron 7:00p: All Levels CrossFit- Cameron 8:00p: Open Gym- Michael
Workout of the Day (WOD)
“Miami Rain” AMRAP 16 Rx 40 Alt DB Snatches (50/35) 40 Pull Ups 30 DB Burpees (50/35’s) 30 Chest to Bar Pull Ups 20 Devil’s Press (50/35’s) 20 Bar Muscle Ups
Intermediate 40 Alt DB Snatches (35/20) 40 Jumping Pull Ups 30 DB Burpees (35/20’s) 30 Pull Ups 20 Devil’s Press (35/20’s) 20 Chest to Bar Pull Ups
Scaled 40 Alt DB Snatches (25/15) 40 Jumping Pull Ups 30 DB Burpees (25/15’s) 30 Ring Rows 20 Devil’s Press (25/15’s) 20 Pull Ups
Post reps completed for AMRAP. Ex: 243 Rx
And coming tomorrow…
A. EMOM 20 Min 1: 10 Wall Balls (20/14 to 11/10’) Min 2: 12 Banded Straight Arm Pull Downs Min 3: 50ft Walking Lunge Min 4: 12 Kettlebell Swings (53/35)
B. Bulletproof Shoulders 20/20 Side Plank Rev-Fly 8 Table Top Y-hold (15 sec hold) 4x/side “Palm facing down” 15 Scapular Pushups 4 sets Bent Over T’s [5 reps + Overload] “Thumbs up” 4 sets Bent Over W’s [5 reps + Overload] “Pinkies up” 15/15 Side Ext Rot. w/ 2.5-15#
Post fewest reps completed each minute (5ft = 1 rep). Ex: 10, 12, 10, 12 Rx.
