Yoga

Gen and Mark practicing their pull ups in Phase 2 of the CFM Pull Up Program.

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

And coming Saturday…

Partner WOD
AMRAP 30
100 Wallballs (20/14)
80 Deadlift (135/95)
60 Power Cleans (135/95)
40 Shoulder to Overhead (135/95)
20 Ground to Overhead (135/95)
100 Cal Row
80 Sit Ups
60 Pull Ups
40 Lateral Burpees Over Bar
20 Muscle Ups

Post total reps completed in AMRAP. Ex: 644 Rx.

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

A. 4 Rounds Not For Time
10/8 Calorie Row / 100m Run
15 GHD Sit Ups / Straight Leg Sit Ups
3 Power Box Jumps (increasing height each round)

B. 3 Rounds For Time [18min cap]
100m KB Farmers Carry (53/35’s)
20 DB Bench Press (50/35’s)
100m KB Front Rack Carry
20 DB Box Step Ups (24/20″)

Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 03.06.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Ariele Edwards
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Push Press
5-5-5-5

B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
15 Chest to Bar Pull Ups (Rx+ = 9 Bar Muscle Ups)

Post load for press and time for the WOD. Ex: 210#, 11:10 Rx+.

And coming tomorrow…

A. Muscle Up
10 minutes to work on strict muscle up transitions

B. Star-Lord
AMRAP 20
200 Double Unders
100 Air Squats
80 Burpees
60 Wallballs (20/14)
40 Toes to Bar
20 Strict Handstand Pushups
10 Muscle Ups

Post reps for the AMRAP. Ex: 494 Rx.

TUES 03.03.20 Read More »

Sunday morning circle up. #cfmfam #avengers

Today’s schedule

Workout of the Day (WOD)

AMRAP 20
8 Right-Arm DB OH Walking Lunge Steps (50/35)
8 Dumbbell-facing burpee
8 Left-Arm DB OH Walking Lunge Steps (50/35)
8 C2B Pull Up

Post total rounds completed for the AMRAP. Ex: 12+20 Rx.

And coming Saturday…

Partner WOD [22min cap]
For Time
120 Double Unders
36 Power Clean (115/85)
120 Double Unders
30 Power Clean (135/95)
120 Double Unders
24 Power Clean (155/105)
120 Double Unders
18 Power Clean (185/125)
120 Double Unders
12 Power Clean (205/145)

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

Post time for the WOD. Ex: 16:28 Rx.

Saturday Schedule

8a: Open Gym- Travis
9a: All Levels CrossFit- Travis
10a: All Levels CrossFit- Travis
11a: All Levels CrossFit- Travis
12:15p: Yoga- Monica Miller

And coming Sunday…

A. 5 Rounds [12min cap]
14 DB Lateral Lunges (goblet hold) (50/35)
20/15 Push Ups

B. Banded Stretches

Post time for the WOD. Ex: 8:20 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.28.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. “Ivy”
AMRAP 12
50 Toes to Bar
50 Wall Balls (20/14)

B. Snatch Complex
15min to establish a Heavy Complex
Hang Power Snatch + Overhead Squat + Snatch
[Athletes CAN reset for final snatch]

Post rounds and reps for AMRAP and load for snatch. Ex: 1+89 Rx, 175#

And coming tomorrow…

A. Bench Press: 3 sets of 5. Worksets. Max reps 3rd set.

B. Tabata: 8 rounds of 20 seconds work, 10 seconds rest
Box Jumps (24/20)
Situps
Kettlebell Swings

Complete all 8 rounds of each movement before rotating.

Post load and reps for bench and total reps of each movement from WOD.
Ex: 240#, 6 reps, 48, 76, 84 Rx

TUES 02.25.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Jonathan
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- Ellen
12n: All Levels CrossFit- Ellen
3:30p: Open Gym- Mohammed
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30p: All Levels CrossFit- Mohammed

Workout of the Day (WOD)

“Mary Ann”
5 Rounds
7 Handstand Pushups
14 Pistols
21 Double unders

Post time to complete WOD: 7:48 Rx.

And coming Saturday…

Partner WOD
AMRAP 24
10 Dumbbell Snatch (50/35)
14/12 Cal Row
16 Toes to Bar

Post rounds + reps completed. Ex: 10+20 Rx

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Carlie
10a: All Levels CrossFit- Carlie
11a: All Levels CrossFit- Carlie
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Strict Pullups: 1 set of max reps

B. “McFeaters”
500m Row
30 BW Back Squat
20 BW Deadlift

Post max reps for pullups and time to complete WOD: 18, 10:15 Rx (225#)

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.21.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Snatch
15min to work to a 1RM

B. 15-12-9-6-3 [10min cap]
Toes to Bar
Pull Ups (Rx+=C2B)
Kettlebell Swings (53/35)

Post load for snatch and time for the WOD. Ex: 215#, 6:40 Rx

And coming tomorrow…

“Silver City”
EMOM 20
Min 1 – 6-12 Burpee Box Jump Overs (24/20) (Rx+=30/24)
Min 2 – 6-10 Hang Power Snatch + 6-10 Thrusters

Barbell weight:
Rx = 75/55
Rx+ = 95/65

Score the fewest reps completed in each minute. The number of hang power snatch must match the number of thrusters to count. Ex: 8, 7 Rx+

TUES 02.17.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. EMOM 12 (:30 on :30 off)
MIn 1- L-Sit (Rings or Parallettes)
Min 2 – Superman Hold
Min 3 – 20 Plate Russian Twists (25/15)

B. 2 Rounds [12min cap]
14 Goblet Squats (53/35) (Rx+=70/53)
12 KB SDLHP
10 Kettlebell Swings
8 Right Arm KB Overhead Reverse Lunges
14 Goblet Squats
12 KB SDLHP
10 Kettlebell Swings
8 Left Arm KB Overhead Reverse Lunges

Post time for the WOD. Ex: 8:10 Rx.

And coming Saturday…

“Black Panther”
With a partner complete as many rounds as possible in 20 minutes of:
40m Partner Prowler Push (m = 90/135/180, w = 45/90/135)
16 Pullups**
10 Synchronized Burpee Box Jumps (m = 16/20/24, w = 12/16/20”)
24 Power Clean (m = 75/115/155, w = 55/85/105)

1 partner working at a time on the pullups and power cleans. Partners work in tandem on the box jumps and prowler push.

**Scaling For Pullups
L1 = Pullups
L2 = C2B Pullups
L3 = Bar Muscle Ups

Post rounds and reps completed by the team. 40m = 1 rep. Ex: 4+12 L3.

Saturday Schedule

8a: Open Gym- Mohammed
9a: All Levels CrossFit- Mohammed
10a: All Levels CrossFit- Mohammed
11a: All Levels CrossFit- Mohammed
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Fat Gripz Deadlift
4 x 4
Increase weight each set

B. 3 Rounds [15 min cap]
21 Double KB Deadlifts (53/35’s)
100m Farmer Carry
200m Row

Post weight for Deadlift and time for the WOD. Ex: 265#, 10:40 Rx.

Sunday Schedule

8:45a: Weightlifting- Damon
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.14.20 Read More »

Today’s schedule

5a: All Levels CrossFit- Brianna
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Deadlift
3 x 3 @ 87%
Rest 4 minutes between sets

B. EMOM 10
ODD: 10-20 Toes to Bar
Even: 4 Devils Press (35’s/20’s)

Post load for deadlift and total toes to bar from EMOM. Ex: 395#, 78 Rx.

And coming tomorrow…

AMRAP 20
15/12 Cal Row
5 Ring Dips
20 Jumping Lunges
5 Shoulder to Overhead (155/105)

Score rounds and reps for the AMRAP. Ex: 6+35 Rx

TUES 02.11.20 Read More »

Today’s schedule

Workout of the Day (WOD)

A. Push Press
5-5-5-5
Work to a Heavy 5 rep for the day

B. 2 Rounds [18min cap]
50 Double Unders
20 Handstand Push Ups
50 Double Unders
25 Hang Power Cleans (115/85)
50 Double Unders
30 Toes to Bar

Post load for press and time for the WOD. Ex: 195#, 12:49 Rx.

And coming Saturday…

Partner WOD. Teams of 2:
AMRAP 20
20 Thrusters (m = 65/95/115, w = 45/65/75)
20 Box Jumps (m = 20/24/30”, w = 12/20/24”)
20 Kettlebell Swings (m = 35/53/70, w = 26/35/53)
20 Bar Over Burpees

All reps are team totals. Partners may partition the reps any way. Only one partner working at a time.

Score rounds and reps for the WOD. Ex: 5 + 12 L3

Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller

And coming Sunday…

A. Turkish Get Ups
8-8-8-8
(4 reps each arm)

B. 4 Rounds Not For Time
300/250m Row
16 Single Arm DB Floor Press from Glute Bridge (50/35) (switch hands after 8 reps)
16 Single Arm DB Lunges (switch hands after 8 reps)
Rest 2 minutes between rounds

Score average row split. Ex: 0:52.7

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

FRI 02.07.20 Read More »

Work hard each day and the odds will shift in your favor.

Today’s schedule

5a: All Levels CrossFit- Michael
6a: All Levels CrossFit- Jonathan
7a: All Levels CrossFit- Jonathan
8a: Open Gym- Jonathan
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Mohammed
7:30p: All Levels CrossFit- Mohammed
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve