Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH. Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.
Thursday, January 20th 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!
New Year’s Weekend Schedule
Friday: regular morning, noon. Evening classes canceled. Saturday: 11:30 am Group Class, 12:30 pm Yoga, 1:30 pm Brunch Sunday: 9:45 am Weightlifting, 11:00 am Group Class, 12 pm Yoga Monday: Regular Schedule
Today’s schedule
6:00a: All Levels CrossFit- Adam 7:00a: All Levels CrossFit- Adam 8:00a: Open Gym- Adam 12n: All Levels CrossFit- Patrick 12n: Zoom CrossFit– Patrick 1:00p: Open Gym- Patrick
Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!
Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH. Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.
At Home Workout of the Day (WOD)
Warm-Up 1 set: 30 jumping jacks 10 toe touch + jump 30 skier jacks 10 alternating Cossack squats 30 lateral hops over line 10 leg swings (across body) / leg 30 forward-facing hops over line 10 leg swings (forward & backward) / leg”
A. 2 sets: 15 DB rows / arm (heavy) Max superman hold – If needed, substitute a backpack for the DBs
B. 10 x 1:00 rounds: 60-yard shuttle sprints (5 yards, 10 yards, 15 yards) 10 DB deadlifts (or Backpack or 10 Alt Airplanes) Max jumping lunges – Rest 2:00
Post total lunges completed from 10 rounds. Ex 145 Rx (50# DBs)
And coming Saturday… CFM Closed. Try the At Home WOD!
12 Days of CrossFit Bodyweight 12 rounds for time: [25-30min goal] 1 wall walk 2 candlesticks 3 burpees 4 push-ups 5 walking lunges 6 air squats 7 sit-ups 8 jumping squats 9 jumping lunges 10 broad jumps 11 handstand push-ups 12 single-leg squats – In round 1 perform 1 wall walk. In round 2 perform 2 candlesticks and then 1 wall walk. In round 3 perform 3 burpees, then 2 candlesticks, then 1 wall walk. Continue adding a new exercise each round.
Post the time to complete the WOD. Ex: 26:10 Rx
And coming Sunday…
A. EMOM 6: Minute 1 | :15-:30 hollow hold Minute 2 | :30 handstand walk
B. Ghost 6 rounds for reps: 1:00 calorie row 1:00 burpees 1:00 double-unders – Rest 1:00
Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. Ex: 124, 105, 510 Rx
Sunday Schedule
9:45a: Weightlifting- David 11a: All Levels CrossFit- Adam
Friday, December 17th CFM Movie Premiere For Spider-Man: No Way Home! We’ll be seeing the movie opening night at 8:30 pm and have a group of tickets for members. Purchase your tickets at the front desk or email to reserve for you and a friend!
Friday and Saturday, December 24th and 25th CFM will be closed for Christmas. That Thursday and Sunday will also include a modified schedule. For most up to date schedule see the online schedule. We’ll have At Home workouts available all week if you’re traveling so you can still train with minimal equipment or bodyweight! See the At Home Track in SugarWOD for scaling, modification, and workout demo videos!
Saturday, January 1st 2022 CFM Swole & Flexy WOD and Yoga! 11:30 AM WOD, 12:30 YOGA and 1:30 PM BRUNCH. Save the Date! We’ll start of the new year with a #cfmstrong intention for getting swole & flexy.
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 6:00p: All Levels CrossFit- Brianna 6:00p: Zoom CrossFit– Brianna 8:30p: CFM Movie Premiere for Spider-Man: No Way Home
Workout of the Day (WOD)
A. 5 Sets For Load: 3 Back Squats
B. 5 Sets For Quality: :45 Wall Sit 10 Single-Arm Ring Rows / Arm
Post load for back squat. Ex: 345#
And coming Saturday…
A. On an 8:00 Clock: Build to a heavy 1-rep power clean with your partner.
B. Partner WOD AMRAP 21: 30/21 Calorie Row 20 Burpees Over the Rower 10 Power Cleans (155/105#) – Alternate work and rest with a partner. – All reps are team totals. One partner working at a time.
Post load for power clean and rounds for AMRAP. Ex: 255#, 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- Maya Nenova
And coming Sunday…
A. 5 Sets, Each For Time: 150/125m Row, Ski or Bike (2x distance) – Rest 1:00 between efforts
B. For Load: Weighted Pull-up 1-1-1-1-1-1-1 Weighted Dip 1-1-1-1-1-1-1
Post fastest and slowest split times. Post load for pull-up and dip. Ex: :32, :36, 92#, 60#
Sunday Schedule
9:45a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
Saturday, December 11th CFM Holiday Party 6-10 pm! Food catered by Willey Good BBQ and beverages provided by CFM. Looking forward to ringing in the holidays with our favorite exercisers!
Coach Hailey at the Holiday Party Photo Booth!
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 6:00p: All Levels CrossFit- Brianna 6:00p: Zoom CrossFit– Brianna
Workout of the Day (WOD)
A. On a 10:00 Clock For Load: Build to a heavy 3-position power clean
B. For Time: [15min cap] 21-18-15-12-9-6-3 Power Cleans (135/95#) Ring Dips
Post load for clean and time for the WOD. Ex: 215, 11:49 Rx
And coming Saturday…
A. On a 3:00 Clock: 1:00 Max Burpees to Target Then, 2:00 Max Single-Leg Squats
Partner WOD AMRAP 20: 400m Relay 10 Candlesticks 10 Ball Slams (20/15#) (Rx+ 30/20#) 10 Burpees 10 DB Box Step Overs (35/25’s at 24/20) (Rx+50/35’s) – Partners alternate work and rest as needed.
Post total burpees and single leg squats and rounds in the AMRAP. Ex: 28, 48, 4+43 Rx
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Adam 11:45a: Yoga- Maya Nenova 6-10p: CFM HOLIDAY PARTY
And coming Sunday…
A. Half Chelsea EMOM 15: 10 Pull-ups 15 Push-ups 20 Air Squats – If you fall behind the clock, continue as an AMRAP for up to 15 minutes.
B. 5 Sets: 10 DB Bent Over Rows 10 DB Strict Presses 15 GHD Hip Extensions
Post rounds completed on the EMOM and total rounds for the AMAP. Ex: 9+36, 12+18 Rx.
Sunday Schedule
9:45a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Priscila Baptista
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
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
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
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
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.
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
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
