WOD

Workout of the Day (WOD)

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

Upcoming Events

Saturday, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!

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- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey

And coming Saturday…

OUT Athletics WOD

Opener: Thank You Next

“Weekend Adventure”
Partner WOD
AMRAP 20
30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees

Finisher: Abz For Days
Bicycles
Flutter Kicks
Toe Touches

*Rx+ (50’s/35’s), (30/24”)

All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.

Score rounds and reps from AMRAP. Ex: 3+49 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. Strict Pull Ups
5 sets of 5 reps

B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (50/35)
30 Wall balls (20/14) to 10/9ft
20 Inverted Burpees
30 Wall balls (20/14) to 10/9ft
40 DB Snatch (50/35)
50 Sit Ups
600m Run

Post time for the WOD. Ex: 15:45 Rx.

Sunday Schedule

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

FRI 06.20.25 Read More »

Workout of the Day (WOD)

At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups

Post time for the WOD. Ex: 14:40 Rx

Upcoming Events

Thursday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Friday. See SugarWOD for at home or outdoor workout option.

Today’s schedule

CFM Closed today in observance of Juneteenth. We resume regular schedule Friday. See SugarWOD or below for at home or outdoor workout option today!

And coming tomorrow…

A. Power Clean
3-3-3-3-3

B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

THUR 06.19.25 CFM Closed for Juneteenth! Read More »

Workout of the Day (WOD)

A. Toes To Bar
In 10 minutes practice toes to bar progressions
Then complete one set max reps
Find a scale you can do 10+ reps unbroken

B. Partner WOD
3 Rounds For Time: [9min cap]
20/16 Cal Bike (Rx+ Ski)
20 DB Box Step Ups (50/35 at 20″)
20 Toes to Bar
Rest until 10 minute mark. Then…
3 Rounds For Time: [9min cap]
20 Toes to Bar
20 DB Box Step Ups (50/35 at 20″)
20/16 Cal Row

All the reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.

Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx

Upcoming Events

Wednesday, June 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!

Thursday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Friday. See SugarWOD for at home or outdoor workout option.

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… CFM Closed for Juneteenth!

At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups

Post time for the WOD. Ex: 14:40 Rx

WED 06.18.25 Bring-A-Friend Day! Read More »

Workout of the Day (WOD)

A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

Levels: Scaled/Intermediate/Rx
(M = 65/135/185, W = 35/85/125)

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 Rx

Upcoming Events

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… Bring-A-Friend Day!

A. Toes To Bar
In 10 minutes practice toes to bar progressions
Then complete one set max reps
Find a scale you can do 10+ reps unbroken

All the reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.

Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx

TUES 06.17.25 Read More »

Workout of the Day (WOD)

A. 2 sets each for time:
1000m Row
40 Burpees Over Erg
Rest 1:1

Score time for each set. Ex: 6:10, 5:54 Rx.

B. EMOM 9
Min 1: V-ups
Min 2: Candlestick to Straddle
Min 3: Rower Pike Ups

Upcoming Events

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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

And coming tomorrow…

A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead

Levels: Scaled/Intermediate/Rx
(M = 65/135/185, W = 35/85/125)

B. 3-way Hamstring stretch

Post rounds and reps completed. Ex: 6+8 Rx

MON 06.16.25 Read More »

Workout of the Day (WOD)

Community Cup Workout 3
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

Score the max load for front squat and hang power clean. Ex: 355#, 285#

Upcoming Events

Today’s schedule

And coming Saturday…

Thunderbolts*
Teams of 2
4 Rounds [32 min cap]
10 Power Clean (155/105) (Rx+ 185/125)
20 Synchro Burpees Over the Bar
30 Toes To Bar

After each round teams will work together to complete each of the following:
Round 1: 50m Backward Sled Drag (180/135)
Round 2: 100m Sandbag Bearhug Carry (150/100)
Round 3: 50m Tire Flips (180)
Round 4: 100m Farmer’s Carry (90’s/70’s)

One partner working at a time on the barbell and toes to bar movements. Reps may be partitioned any way. After completion of each round of the power clean, burpees, and toes to bar, the team will complete a drag, flip, or carry together and then advance to the next round.

Post time to complete WOD. Ex: 23:46 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. Partner WOD
3 Rounds [18min cap]
200m DB Farmer Carry (50’s/35’s)
25 Sledge Strikes (16/10)
30/24 Push-ups

1 partner working at a time. All the reps and distances are a team total. Both partners must go 200m together on the carry with 1 person carrying both dumbbells. Switch off carrying the dumbbells as often as you like.

Post time for WOD. Ex: 13:45 Rx

B. EMOM 12
Min 1: 6 Floor Seated Arnold Press (alternating R+L=1)
Min 2: 8 DB Bent Over Row (alternating R+L=1)
Min 3: 10 Straight Leg Sit Ups
Min 4: 12 Hollow Knee Tucks

Sunday Schedule

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

FRI 06.13.25 Read More »

Workout of the Day (WOD)

3 sets each for time:
In an 10 minute window complete:
850m Run CFM Loop
25 Sit-Ups (Rx+ GHD Sit-Ups)
85 Double Unders
Rest the remainder of the time

Score time for each set. Ex: 5:56, 6:08, 5:50 Rx

Upcoming Events

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

And coming tomorrow…

Community Cup Workout 3
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

Score the max load for front squat and hang power clean. Ex: 355#, 285#

THUR 06.12.25 Read More »

Workout of the Day (WOD)

Community Cup Workout 1
AMRAP 20
15 Box Jump-Overs (24/20)
10 DB Snatches (50/35)
5 Handstand Push-Ups

Score total rounds and reps completed in the AMRAP. Ex: 12+20 Rx

Upcoming Events

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- Sofia
7:00p: All Levels CrossFit- Sofia
8:00p: Open Gym- Michael

And coming tomorrow…

3 sets each for time:
In an 10 minute window complete:
850m Run CFM Loop
25 Sit-Ups (Rx+ GHD Sit-Ups)
85 Double Unders
Rest the remainder of the time

Score time for each set. Ex: 5:56, 6:08, 5:50 Rx

WED 06.11.25 Read More »

Workout of the Day (WOD)

Community Cup Workout 2
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats (95/65)
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

Your score is the total number of reps completed. Ex: 185 Rx.

Upcoming Events

Today’s schedule

And coming tomorrow…

Community Cup Workout 1
AMRAP 20
15 Box Jump-Overs (24/20)
10 DB Snatches (50/35)
5 Handstand Push-Ups

Score total rounds and reps completed in the AMRAP. Ex: 12+20 Rx

TUES 06.10.25 Read More »

Workout of the Day (WOD)

A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single

B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 10 Downdog To Updog
Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)

Post load for deadlift. Ex: 455#

Upcoming Events

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- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael