WORKOUT OF THE DAY

Category Archives: Yoga

FRI 11.26.21

By | Partner WOD, WOD, Yoga | No Comments

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

FRI 11.19.21 CASINO NIGHT LIGHTS & CFM LIFT OFF!

By | Bring a Friend Days, Events, WOD, Yoga | No Comments

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

FRI 11.12.21

By | Partner WOD, WOD, Yoga | No Comments

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

FRI 11.05.21

By | Partner WOD, WOD, Yoga | No Comments

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

FRI 10.29.21 CFM Halloween Bash Tonight!

By | Bring a Friend Days, Events, Partner WOD, WOD, Yoga | No Comments

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

FRI 10.22.21 LIFT MOVE WORK Workout

By | Bring a Friend Days, CrossFit Games, Events, Partner WOD, WOD, Yoga | No Comments

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

FRI 10.15.21 CFM Make It REIGN Workouts Saturday!

By | Events, News, Partner WOD, WOD, Yoga | No Comments

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