Yoga

Ryan and Kris stretching their calves

CFM Upcoming Events

Friday, December 3rd Pop-up Bring-A-Friend Day all classes! Invite someone to join you on Friday. Send us their full name, contact email and the time you will be attending to reserve their spot in advance.

Friday, Dec 3rd WOD and Wine Ladies Only Workout followed by Wine Tasting 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 16th 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- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Brianna
5:00p: All Levels CrossFit- Brianna
6-8p: WOD & WINE LADIES ONLY- Brianna

Workout of the Day (WOD)

A. EMOM 12:
Minute 1 | 2 High Box Jumps
Minute 2 | :30 L-Hold Hang

B. 6 Rounds For Time: [18min cap]
21/15 Calorie Row (Rx+ 28/21 Cal Bike)
21 Box Jumps (24/20″)
21 Sit-ups (Rx+ GHD Sit-ups)
– Alternate full rounds with a partner.

Score highest height for box jumps and shortest time for L-Hold Hang. Score time for the WOD.
Ex: 42″, :20, 15:10 Rx

And coming Saturday…

A. Build to a heavy complex
Hang Power Clean + 2-Rep Front Rack Lunge

B. 3 Rounds For Time: [15min cap]
50 Alternating Single-Leg Squats
7 Muscle-ups
10 Hang Power Cleans (175/125#)

Post load for complex and time for the WOD.
Ex: 235, 12:40 Rx

Saturday Schedule

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

And coming Sunday…

A. On a 6:00 Clock:
2:00 Max Double Unders
then…
4:00 Max Distance Handstand Walk

B. AMRAP 20:
5 Burpees to 6″ Target
1 Rope Climb (15-ft.)
30 Double Unders
– Alternate full rounds with a partner.

Score total double unders and total distance walked. Post rounds for the AMRAP.
Ex: 204, 185 ft, 15+3 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

Krista

CFM Upcoming Events

Friday, Dec 3rd WOD and Wine 6-8 pm!

Saturday, December 11th Save the date! CFM Holiday Party 5-10 pm!

Thursday, December 16th 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!

CFM Thanksgiving Schedule

Wednesday: Regular morning, noon, evening only 3:30 pm Weightlifting, 4 pm open gym, 5 pm group class
Thursday: At Home Turkey Trot WOD! CFM Closed.
Friday: 10 am group class, 11 am open gym
Saturday: Regular schedule
Sunday: Regular schedule
Monday: Regular schedule

Today’s schedule

10:00a: All Levels CrossFit- Mohammed
11:00a: Open Gym- Mohammed

Workout of the Day (WOD)

A. EMOM 10:
Minute 1 | :30 Weighted Single-Leg Squats
Minute 2 | :30 DB Strict Press

B. AMRAP 20:
50 Double Unders
100-ft. Walking Lunge
100-ft. Bear Crawl

Post weight and total reps for the EMOM and rounds for the AMRAP. 100 ft = 20 reps
Ex: 42 at 25#, 55 at 40#, 5+25 Rx

And coming Saturday…

A. 5 Sets For Load:
3 Sumo Deadlifts

B. Partner WOD
AMRAP 16:

– RX –
:40 L-Sit (from floor)
20 D-ball Lateral Passes 6ft (30/20)
20 Tire Flips

– INTERMEDIATE –
:40 Seated L-Sit
20 D-ball Lateral Passes 6ft (20/15)
20 Tire Flips

– BEGINNER –
:40 Seated L-Sit
20 D-ball Lateral Passes 6ft (15/10)
20 D-ball Over Shoulder (15/10)

– Partners alternate work and rest as needed.

Post load for deadlift and rounds for the AMRAP. Ex: 375#, 6+10 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. EMOM 12:
2 Push Presses

B. Partner WOD
5 Rounds For Time: [25min cap]

– RX –
36 Box Jumps (24/20″)
20 Push Jerk (95/65)
36/28 Calories*

– INTERMEDIATE –
24 Box Jumps (24/20″)
20 Push Jerk (75/55)
36/28 Calories*

– BEGINNER –
AMRAP 10:
24 Box Step-ups (20/16″)
14 Push Jerks (65/45#)
28/20 Calories*

*Each round switch machine: Row / Bike / Row / Ski / Row
– Partners alternate work and rest as needed.

Post load for Push Press and time for the WOD. Ex: 210#, 20:20 Rx

Sunday Schedule

9:45a: Weightlifting- David
11a: All Levels CrossFit- Michael
12n: Yoga- Michael

Tripp

CFM Upcoming Events

Friday, November 19th Casino Night Lights 6-8 pm!

WODs are bigger and brighter under the lights! Come check out the action Friday evening.

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, November 20th Pop-up Bring-A-Friend Day 1:15 pm! Invite someone to join you on the weekend if they missed Thursday. Or bring someone back if they had fun on Thursday and ready for more.

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00-8:00p: CASINO NIGHT LIGHTS

Workout of the Day (WOD)

A. EMOM 15:
Minute 1: 1 Power Snatch + 2 Overhead Squats
Minute 2: 6-10 Weighted Single-Leg Squats
Minute 3: Rest

B. 3 Rounds For Max Reps:
1:00 Weighted Straight Leg Sit-ups (35/25) (Rx+ GHD Sit-ups)
1:00 Walking Lunges
1:00 Chest-To-Bar Pull-ups (Rx+ Bar Muscle-ups)

Post load for Overhead Squat and reps and load for single-leg squats. Score reps for each movement for the WOD.
Ex: 180#, 8, 35#, 46, 70, 42 Rx

And coming Saturday…

Partner WOD
5 Rounds For Time: [30min Cap]

20/16 Cal Row
12 Burpees Over Erg
100m Farmers Carry (35/26’s)*
100m Overhead Carry (35/26’s)*
12 Burpees Over Erg
– Alternate work and rest with a partner.
– *(Rx+ 53/35’s)

Post time for the WOD. Ex: 23:20 Rx+

Saturday Schedule

CFM Lift Off
8:00a: Doors Open
9:00a: Snatch Session
10:30a: Clean & Jerk Session
12:30a: Yoga/Hip Mobility- Michael
1:15p: All Levels CrossFit Pop-Up BAF Day!- Michael

And coming Sunday…

A. AMRAP 14:
20 Double Unders
:20 Hollow Hold
– Add 20 reps to the double unders and :20 to the hollow hold in every round.

B. EMOM 12:
12 Hip Extension / Good Morning
8 Unweighted Jefferson Curl
12 Weighted Push Ups

C. Coach-Led Stretching
1:00 Calf Stretch / Side
1:00 Standing Quad Stretch / Side
1:00 Standing Crossed Hamstring Stretch / Side

rounds and reps for AMRAP. Ex: 7+153 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

Coach Carmen

CFM Upcoming Events

Thursday, November 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!

Friday, November 19th Casino Night 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. Every 4:00 for 7 Sets:
200m Sprint

B. For Time: [8min cap]
100 Weighted Sit-ups (35/25#)
– Everytime you break perform :30 arch-up hold

C. Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Couch Stretch / Side

Post fastest and slowest 200m. Post time for Sit-ups. Ex: 0:42, 0:44, 6:50 Rx.

And coming Saturday…

A. Partner WOD
AMRAP 20:

1200/900m Row
80 Toes-to-Bar
10 Rope Climbs (15 ft.)*

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

All reps are team total. Alternate work and rest with a partner.

B. Accumulate:
3 Sets x 10 DB Split Squats / Leg
– or –
50 Alternating Weighted Single-Leg Squats

Post rounds and reps for the AMRAP. Ex: 1+1224 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. 5 Sets For Load:
5 Deadstop Double Overhand Deadlifts

B. For Time: [12min cap]
21-15-9

Deadlifts (275/185#)
Strict Ring Dips

C. Coach-Led Stretching
1:00 Scorpion Stretch / Side
1:00 Sit and Reach Stretch
1:00 Couch Stretch / Side

Post load for deadstop deadlift and time for the WOD. Ex: 375#, 7:30 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

Brittany

CFM Upcoming Events

Thursday, November 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!

Friday, November 19th Casino Night Lights 6-8 pm!

Saturday, November 20th CFM Weightlifting Meet 8 am – 12 pm!

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. EMOM 18:
6 Sets for Load:

Min 1: 2 Push Jerks + 1 Split Jerk
Min 2: 15/12 Cal Row
Min 3: Rest

B. EMOM 6:
Min 1: 12 DB Bench Presses
Min 2: 12 DB Bent Over Rows

Post load for jerk complex and fewest calories on row. Ex: 235#, 15

And coming Saturday…

A. Partner WOD
AMRAP 18:

5 Front Squats (135/95#) (Rx+ 185/125#) | Partner Holds Dead Hang
10 Pull-ups (Rx+ C2B) | Partner Holds Front Rack
20 Double Unders | Partner Holds Deadlift

B. E4MOM 8:
Min 1: 12 DB Split Squats R
Min 2: 12 DB Split Squats L
Min 3: 12 Single-Arm Ring Row R
Min 4: 12 Single-Arm Ring Row L

Post rounds for the AMRAP. Ex: 15+18 Rx+

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Adam
10:30a: All Levels CrossFit- David
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 4 Sets:
15 Weighted Hip Extensions
12 Weighted Box Step-ups

B. AMRAP 15:
25/18 Calorie Row
25 Sit-ups (Rx+ GHD Sit-ups)
15 Box Jumps (24/20”) (Rx+ 30/24″)

Post rounds for AMRAP. Ex: 5+35 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

Neerja

CFM Upcoming Events

Thursday, November 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!

Saturday, November 20th CFM Weightlifting Meet.

Saturday, December 11th Save the date! CFM Holiday Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed

CFM Halloween Party Friday! Mash Up Ideas for Costumes Approved!

CFM Halloween Party and Monster Match Ups!
5:00-6:00p Happy Hour During Class (Drink, Chat and Watch Friends WOD)
6:00-6:45p Monster Mash Ups (Mini Competitions)
6:10p Match Up 1: Luke vs Isabelle For Time: 50/100 Double Unders
6:16p Match Up 2: Mom’s Bri & Kathy Lift Shwifty: 10-8-6-4-2 Squat Clean and BF Burpee
6:30p Match Up 3: Fran Variant >^) Scott, Carmen, and Adam
7:00-10:00p Social & Games
10:15p Clean Up & Goodbye

Guests and Party Entrance Procedure
All attendees will need to have their vaccination card (present or on file in ZP) OR negative Covid test within 72 hours to enter the building on Friday evening. Members who have their vaccination status updated in ZP and who have attended class will not need to present their card. In addition all members and guests will be temperature checked at the door when entering. Thank you for your patience and understanding for these precautions for the Halloween Party.

Workout of the Day (WOD)

A. For Time: [20min cap]
4 Rope Climbs (15-ft.)*
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
40 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

*(Rx+ Legless Rope Climbs)
*NOTE: All athletes must wear long socks, sleeves, or pants when climbing rope to protect their shins.

B. Accumulate:
1:00 L-Sit Hold
50 Seated Leg-Lifts Over DB

At Home
A. For Time: [20min cap]

20 Renegade Row (R+L=1)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
15 Renegade Row
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
10 Renegade Row
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
5 Renegade Row
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

Score time for the WOD. Ex: 16:29 Rx

Kristen and Jennifer

And coming Saturday…

Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Saturday morning. We’ll have the benchmark 1-mile run and then a fun team WOD! This is the workout we don’t think we deserve, but it’s the one we need. Wear your favorite running shoes. Contact your favorite person to get into a foot race because who doesn’t love a good foot race to the 🏁. Bring some headphones so you can power through this mile with Brittney and Beyoncé. We want to make this as exciting as possible and accessible to all our athletes. Here is a great opportunity to #PR 🔔!! If you got that fast runner friend, come have them rabbit and show their talent!

A. For Time: [15min cap]
Run 1-mile

B. Team WOD
“Shredder Abs”

Halloween inspired!

Post time for the 1-mile run. Ex: 6:52 Rx

Saturday Schedule

10:30a: All Levels CrossFit- SPECIAL- Michael
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. 5 Sets x 1 Rep
Weighted Strict Pull-up
Weighted Strict Ring Dip

B. Partner WOD
AMRAP 15:

25 Toes-to-Bars
50/35 Calorie Row
75 Push-ups
50 Box Jumps (24/20”)
25 Pull-ups

Score load for pull and dip. Score rounds and reps from AMRAP.
Ex: 95#, 55#, 1+108 Rx

Sunday Schedule

9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Maya Nenova

Scott
The Joy of Lifting Weights!

CFM Upcoming Events

Sunday, October 24th Pop UP Bring-A-Friend Day! Just like a regular BAF Day but on Sunday too just at 11 am Group Class! 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!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

LIFT MOVE WORK
Rx
On a 20:00 Clock

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Bar Muscle-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

Intermediate
On a 20:00 Clock:

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Pull-ups
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees

Beginner
On a 20:00 Clock:

From 0:00 – 4:00
1-Rep-Max Clean
– Rest 2:00
From 6:00 – 10:00:
AMRAP 4:
Ring Rows
– Rest 2:00
From 12:00 – 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees

Post load for clean, reps for BMU/Pull Ups/Ring Rows, and rounds for final AMRAP.
Ex: 275#, 24, 7+37 Rx

And coming Saturday…

A. In 12 minutes build to a heavy set
3 Muscle Snatch + 2 Power Snatch + 1 Overhead Squat

B. Partner Nasty Nancy
5 Rounds For Time: [24min cap]
500m Run
15 Overhead Squats (95/65#) (Rx+135/95#)
15 Bar Facing Burpees

Distance and reps are team totals. 1 partner working at a time. Partner may partition the rounds and reps any way.

At Home
A. In 12 minutes complete 5 sets of the complex

3 DB Muscle Snatch + 2 DB Power Snatch + 1 DB Overhead Squat
1 set of the complex is on the right arm and then the left arm

B. Partner DB Nasty Nancy
5 Rounds For Time: [24min cap]

500m Run
8/8 DB Mixed Rack Overhead Squats (50’s/35’s)
15 DB Facing Burpees

Post load for complex and time for the WOD. Ex: 140#, 22:10 Rx

Saturday Schedule

8:30a: Open Gym- Carmen
9:30a: All Levels CrossFit- Carmen
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm
10 Alternating KB Single-Leg Deadlifts
– Alternate after each movement with a partner

B. 10 Rounds:
In a 2 minute window complete…

15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Calorie Row
– Alternate full rounds with a partner
– Score total calories. Reset the rowers each round.

At Home
B. 10 Rounds:
In a 2 minute window complete…

15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Up-Downs Over KB
Max Run For Distance
– Alternate full rounds with a partner

Post total Cals for the 10 rounds. Ex: 189 Rx.

Sunday Schedule

9:45a: Weightlifting- Mohammed
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

Coach Carmen

CFM Upcoming Events

Saturday, October 16th CFM Teams in REIGN Workouts at CFM! Each class will be a different workout. See Saturday workouts and schedule for details!

Sunday, October 17th The Aerobic Capacity workouts conclude this Sunday at 8:30 am for a row WOD at CFM. This is the final WOD for this workout series. Cost is $12 for single sessions. Click here to sign up!

Thursday, October 21st 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!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. 3 Sets:
8 Snatch Grip Push Presses
8 Seated Sots Presses

B. 7 Sets For Load:
1 Snatch

At Home
12 Sets For Load:

2 DB Deadlifts
2 Hang DB Power Snatches
2 DB Overhead Squats
– Perform the entire 2-2-2 complex on one arm, then switch to the other. Each set includes both arms.

Post highest and lowest load for 7 sets. Ex: 175#,190#

And coming Saturday…

CFM Make It REIGN Workouts!
TEAMS OF 3

MASSIVE HEAT
For Time [14min cap]
9 Rounds

5 Deadlift (225/155)
50 Singles
10 Front Squats (135/95)
Then…
60/48 Cal Row

*Each teammate completes 1 full round and then switches. Once each team member has completed 3 rounds advance to the row. Final score is overall completion time.

FIESTA
Clean Ladder

Each team member must complete 3 touch-and-go cleans (power or squat) within 90 seconds to advance to the next bar. If 1 athlete misses the lift, the other team members if successful may continue to the next bar. Score the highest weight completed for 3 reps for each team member.
Men: 135/155/165/175/185/205
Women: 95/105/115125/135/145

*The tiebreaker will be for max cleans in 90 seconds at the final barbell weight.

DEJA VU
On a running clock…
AMRAP 3 (0:00-3:00)

Max reps pull ups
One team member working at a time.

AMRAP 5 (3:00-8:00)
30 Two-Partner Synchro Wall Balls (20/14)
30 Box Jump Overs (24/20”)
30 Shoulder-To-Overhead (95/65)

Rest till 9:00

AMRAP 5 (9:00-14:00)
15 Two-Partner Synchro Hand Release Push Ups
15 Burpee Box Jump Overs (24/20”)
15 Snatch (95/65)

*Final score is total reps completed

Saturday Schedule

CFM Make It REIGN Workouts!
8:30a: “Massive Heat” All Levels CrossFit- Michael
9:30a: “Fiesta” All Levels CrossFit- Michael
10:30a: “Deja Vu” All Levels CrossFit- Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

A. For Time [10min cap]:
60 Toes-to-Bars
– Starting at 0:00, perform 8 burpees at the start of each minute
– Rx+ perform 12 burpees

B. Row, Bike, or Ski
8 Rounds:

:40 Work
– Rest :20

At Home
A. For Time [10min cap]:

60 V-ups
– Starting at 0:00, perform 8 burpees at the start of each minute

B. Run
8 Rounds:

:40 Work
– Rest :20

Post time for the WOD and distance completed. Ex: 6:50 Rx, 1550m Row.

Sunday Schedule

8:30a: Aerobic Capacity Rowing at CFM- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Yoga- Priscila Baptista

Priscila working handstand position with Scott

CFM Upcoming Events

Sunday, October 10th The Aerobic Capacity workouts continue this Sunday at 8:15 am for a track WOD at Phoenix Park. This is the final track WOD for this workout series. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here

Saturday, October 16th CFM Teams in REIGN Workouts at CFM!

Thursday, October 21st 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!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

A. RX
4 x 4:30 Rounds For Reps:

800m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

INTERMEDIATE
4 x 4:30 Rounds For Reps:

600m Run
In remaining time complete as many double unders as possible
– Rest 1:30 between Rounds

BEGINNER
4 x 4:30 Rounds For Reps:

500m Run
In remaining time complete as many single unders as possible
– Rest 1:30 between Rounds

B. 2 Sets:
:30 GHD Sit-up Hold (parallel)
30 Russian Twist (20/14#) (R+L=1)
:30 Hollow Hold
30 Russian Twist (20/14#) (R+L=1)

At Home
B. 4 Sets:

:30 Hollow Hold
20 DB Russian Twist

Post total reps of double unders completed. Ex: 223 Rx

And coming Saturday…

PARTNER CAMERON

RX
AMRAP 20:

50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20”)
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#)
50 Synchro Sit-ups
5 Rope Climbs (15-ft.)

INTERMEDIATE
AMRAP 20:

50 Synchro Walking Lunge Steps
25 Pull-ups
50 Box Jumps (20/16”)
25 Double Unders
50 Hip Extensions
25 Box Ring Dips
50 Knees-to-Triceps
25 Partner Wall Ball Tosses (14/10#)
50 Synchro Sit-ups
5 Rope Climbs (9-ft.)

BEGINNER
AMRAP 20:

25 Synchro Walking Lunge Steps
25 Ring Rows
25 Box Step-ups (20/16”)
25 Single Unders
25 Hip Extensions
25 Bent Knee Box Dips
25 Hanging Knee Raises
25 Partner Wall Ball Tosses (10/8#)
25 Synchro Sit-ups
5 Rope Pull-to-Stands

With a partner. Partners alternate work and rest, except when the movement is synchronized.

At Home
AMRAP 20:

50 Synchro Walking Lunge Steps
50 DB Swings (50/35#)
50 Box Jumps (24/20”)
50 Lateral Hops Over DB (R+L=2)
1:00 Plank Hold
50 Push-ups
50 Synchro Sit-ups
50 Synchro 1-Arm Thrusters (50/35#)
50 Synchro Sit-ups
200m DB Farmer Carry (50/35#)

Post rounds and reps completed. Ex: 1+59 Rx.

Saturday Schedule

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

And coming Sunday…

A. Every 5:00 For 3 Rounds:
200m DB Farmer Carry (35’s/25’s)
AMRAP:
10 DB Deficit Push-ups
10 DB Squats

Continue AMRAP where you left off each round.

B. On a 8:00 Clock:
Practice Single-Arm DB Overhead Squats

3 Sets
10-20 Single-Arm DB Overhead Squats
10 A-T-Y Drill
10 Wall Slides

Post total rounds and reps completed in AMRAP. Ex: 13+12 Rx.

Sunday Schedule

8:15a: Aerobic Capacity at Phoenix Park Track- Michael
9:45a: Weightlifting- Michael
11a: All Levels CrossFit- Michael
12n: Handstand Workshop Part 2- Priscila

Happy Birthday Coach Bri!
Coach Brianna in the Open
Coach Brianna competing at Graveyard Games
Coach Brianna before having baby Liam

CFM Upcoming Events

Sunday, October 3rd The Aerobic Capacity workouts continue this Sunday at 8:00 am for a running WOD at CFM. We’ll be taking that track endurance and putting it to the urban test around the block and driveway hills. Sessions will continue each Sunday morning through October to help build your cardio vascular endurance and running stamina! Cost is $12 for single sessions. Click here to sign up!

Sunday, October 10th Handstand Workshop Series w/ Priscila for Part 2 at 12 PM! Join Priscila for the 2nd part of the workshop series as she teaches us how to work to get that perfect handstand! -Cost for single session is $35. Purchase as session from the calendar here

Saturday, October 16th CFM Teams in REIGN Fall Competition @ CF 11:24

Thursday, October 21st 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!

Friday, October 29th CFM Halloween Party!

Today’s schedule

6:00a: All Levels CrossFit- Cameron
7:00a: All Levels CrossFit- Cameron
8:00a: Open Gym- Cameron
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Mohammed
5:00p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed
6:00p: Zoom CrossFit– Mohammed

Workout of the Day (WOD)

6 Rounds For Time: [21min cap]
400m Run
12 Box Jump Overs (30/24”)
– Athletes may touch the top of the box with their hands

B. Accumulate:
50 Medball Sit-up Tosses (Individual total)
– With a partner
Then…
Rocking Calf Stretch
:60 each side

At Home
6 Rounds For Time: [21min cap]

400m Run
15 Low Object Jump Overs

B. Accumulate:
50 Straight Leg Weighted Sit-ups
Then…
Rocking Calf Stretch
:60 each side

Post time for the WOD. Ex: 17:43 Rx

And coming Saturday…

BARBELL FOR BOOBS

A. PARTNER GRACE GETS PERSONAL
For Time: [15min cap]

60 Clean & Jerks
@ 65% of 1RM Clean & Jerk
(Choose a heavy to moderate load)

All the reps are team totals. 1 partner working at a time. Partners may alternate single reps or switch after larger sets.

B. Cash Out
For Time With a Partner: [12min cap]

100 Bar-Facing Burpees
– Resting partner bear hug holds a medball (20/14#)

At Home
A. For Time: [15min cap]

40 DB Clean & Jerk
40 High Plank to Low Plank
40 DB Clean & Jerk

B. Cash Out
For Time [10min cap]

50 DB Facing Burpees

Post time to complete the WOD and cash out. Ex: 12:40 @ 185#, 8:48 Rx

Saturday Schedule

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

And coming Sunday…

A. Single-Leg Box Squat
or
Weighted Single-Leg Squat Practice

B. 20:00 For Distance:
Row
Plank Hold
– One partner rows while the other holds and then switches when the plank stops.

At Home
B. For Time:

1600m Run
100 Double Knee Tucks in Plank
1600m Run

Post load/scale for squat and distance for the WOD. Ex: 35# and 5,321m Rx.

Sunday Schedule

8:00a: Aerobic Capacity at CFM Loop- Michael
9:45a: Weightlifting- Brianna
11a: All Levels CrossFit- Adam
12n: Yoga- Maya