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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
AMRAP 16 4 Rounds 10 T2B 10 Front Squats (95/65)
3 Rounds 10 C2B 10 Thrusters (95/65)
2 Round 10 BMU 10 Hang Squat Clean Thruster (95/65)
Score Rounds + Reps. Ex 8+7 Rx
And coming Saturday…
For Time: [24min cap] 3-6-9-12-15-18-21-24-27-30 Cal Row Burpees Over The Rower
All reps are team totals. 1 Partner working at a time. Partners must complete a minimum of 3 burpees before switching.
Post time or total reps completed for the WOD . Ex: 17:21 Rx.
Saturday Schedule
8:30a: Open Gym- Michael 9:30a: All Levels CrossFit- Michael 10:30a: All Levels CrossFit- Isabelle 11:45a: Yoga- Michael
And coming Sunday…
3 Rounds [22min cap] 20 DB Cleans (50’s/35’s) 8 Burpees Over the Wall (48/40″) 30 KB Plate Step Overs (50’s/35’s) at 3” 35 AbMat Sit Ups (Rx+=50)
Post time for the WOD. Ex 16:10 Rx+
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. Snatch Complex High Hang Power Snatch + Low Hang Power Snatch 4 x 1+2
B. EMOM 15 Min 1: DB Snatch (70/50) Min 2: 25-25ft Shuttle Sprints Min 3: Rest
Post load for snatch and total db snatch and total shuttle sprints. Ex: 160#, 67, 43 Rx
Thursday, March 16thCFM 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- 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
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 [22min cap] 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
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. EMOM 16 Minute 1: 3 Power Box Jumps (increasing height each round) Minute 2: 100m Run Minute 3: 15 Straight Leg Sit Ups Minute 4: Rest
B. 3 Rounds For Time [20min cap] 100m KB Farmers Carry (53’s/35’s) 20 Bench Press (115/75) 100m KB Front Rack Carry 20 DB Box Step Ups (24/20″) (50/35)
Post box jump height and time for the WOD. Ex: 39”, 12:40 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: Doors Open for FNL! Heats start at 6:30p
Workout of the Day (WOD)
Open Test 23.3 Starting with a 6-minute time cap, complete as many reps as possible of: • 5 wall walks • 50 double-unders • 15 snatches (95/65) • 5 wall walks • 50 double-unders • 12 snatches (135/95)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: • 20 strict handstand push-ups • 50 double-unders • 9 snatches (185/125)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: • 20 strict handstand push-ups • 50 double-unders • 6 snatches (225/155)
Post time for the WOD or total reps completed. Include tiebreak time to finish the final set of snatches. Ex: 210, 5:10 Rx
And coming Saturday…
A. Clean & Jerk In 8 minutes work up to a heavy clean and jerk single
B. Partner WOD AMRAP 15 5-10-15-20… Clean & Jerk (185/125 lb) Synchronized Sit-ups Synchronized Box Jump-Overs (24/20 in) -Continue adding 5 reps to each movement at the end of the round. -Partners can split up the clean and jerks as needed.
Post load for C&J and rounds and reps for the AMRAP. 235#, 4+18 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…
3 Rounds For Cals and Reps: 4:00 Cal Row 2:00 Ring Muscle Ups 2:00 Minutes Rest
Post total cals and reps completed. Ex: 232, 22 Rx.
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16thCFM 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- 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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: Doors Open for FNL! Heats start at 6:30p
Workout of the Day (WOD)
Open Test 23.2A & 23.2B: 23.2A: Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 25-25 ft)
*Add 5 burpee pull-ups after each round.
23.2B: Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)
Post total reps from the AMRAP and load for thruster. Ex: 146 Rx, 215#
And coming Saturday…
Partner WOD 3 Sets AMRAP 3: Calorie Row AMRAP 2: 5 Hang Power Snatch (135/95) 10 Push Ups 15 Air Squats
Continue the AMRAP where your team left off each set.
Score sum of total calories and total reps of AMRAP. Ex: 179 + 188 = 367 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. Front Rack Lunges 8-8-8 -Work to heavy set of 8
B. 4 Rounds [16 Min Cap] 9/9 Single Arm Overhead Kettlebell Lunges (53/35) 15 GHD Sit Ups 21 Box Jump Overs (24/20”)
Post load for lunges and time for the WOD. Ex: 155#, 11:10 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
Friday, February 17th Friday Night Lights (FNL) for Workout 23.1 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 1st Open Workout. The theme for the 1st week of FNL is Red, White, and CFM Blue. Wear patriotic colors and/or any CFM apparel so show your spirit!
FNL Spirit Themes Friday 2/17 for 23.1: Red, White, and CFM Blue Friday 2/24 for 23.2: Hawaiian Luau Friday 3/3 for 23.3: Marvel’s Avengers
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: Doors Open for FNL! Heats start at 6:30p
Workout of the Day (WOD)
23.1 (14.4 Repeat) Complete as many reps as possible in 14 minutes of:
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Post total rounds and reps from AMRAP. Ex: 8+22 Rx
B. EMOM 9 (:30 on :30 off) Min 1: L-Sit Min 2: Superman Hold Min 3: 20 Plate Russian Twists (25/15) R+L=1
And coming Saturday…
Partner WOD 2 Rounds [25min cap] 400m Run Relay 20 Front Squat (120/85) (Rx+135/95) 12 Chest to Bar Pull Ups (Rx+ BMU) 30/24 Cal Bike 20 Box Jumps (30/24) (Rx+ 36/30) 12 Chest to Bar Pull Ups (Rx+ BMU)
All reps are team totals. 1 partner working at a time. Partners may partition the rounds and reps any way.
Post time to complete the WOD. Ex: 20:21 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…
EMOM 10 Odd: 8 Strict Chin Ups Even: 5/5 Seated DB Arnold Press
B. AMRAP 18 25 Russian KBS (70/53) 25 Sit ups 250m Row 25 Sit ups
Post rounds and reps for AMRAP. Ex: 4+30 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. 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
B. EMOM 12 Min 1: Scapular Raises Min 2: Shoulder Ext Rotation Min 3: WY Negative Min 4: Pec Shoulder Stretch
Post time for the WOD. 12:49 Rx.
And coming Saturday…
A. EMOM 10 Min 1: Handstand Hold Practice Min 2: Rest
B. Partner WOD AMRAP 16 3 Wall Walks 9 Deadlift (225/155) 12 Bar Facing Burpees 16 Box Step Ups (50/35) to (24/20”)
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 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. Turkish Get Ups 8-8-8-8 (4 reps each arm)
B. 4 Rounds Not For Time 300/250m Row or 200m Run 8/8 Single Arm DB Bench Press (50/35) 8/8 Single Arm DB Lunges Rest 2 minutes between rounds
Score average row or run split. Ex: 0:52.7 row
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. Power Clean & Jerk 12min to work to a Heavy Complex: Power Clean + Front Squat + Push Jerk + Split Jerk
B. For Time [9min cap] 15 Burpees over the Bar 8 Clean & Jerks (185/125) 12 Burpees over the Bar 7 Clean & Jerks 9 Burpees over the Bar 6 Clean & Jerks
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
And coming Saturday…
“Egg Beaters” Partner WOD [36min cap] 2 Rounds 400m Run 50 Toes to Bar (Rx+ = Med Ball Sit Ups 20/14) 30/24 Cal Row 30 DB Thrusters (35’s/20’s) 2 Rounds 400m Run 50 Med Ball Sit Ups (20/14) (Rx+ = Toes to Bar) 30/24 Cal Row 15 Devil’s Press (35’s/20’s)
All reps are team totals. 1 partner working at a time. Partition the reps any way.
Post time to complete the WOD. Ex: 27:30 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. EMOM 12 Min 1: 100m KB Front Rack Carry (53/35’s) Min 2: 80 Double Unders Min 3: 10 Bench Press (135/95)
B. 3 Rounds [15min cap] 7/7 Single Arm DB Overhead Squats (50/35) 22 KB Deadlifts (53/35’s) 200m Run
Record time to complete WOD Ex. 9:49 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
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- Javi 5:00p: All Levels CrossFit- Javi 6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. For Time [18min cap] 30-20-10 Deadlifts (155/105) Bar Over Burpees Chest to Bar Pull-ups
B. Front Squat 12 min to work to a Heavy 3 Rep
Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#.
And coming Saturday…
Partner WOD 3 Rounds For Time [33min cap] 20 GHD Sit-ups 20 DB Hang C&J (50/35) 20/16 Cal Row 20 DB Alt Snatch (50/35) 20 Weighted Anchored Sit-ups (50/35) 20 DB Alt Hang Cluster (50/35) 20/16 Cal Bike 20 Devil’s Press 1-Arm (50/35)
All reps are team totals. 1 partner working at a time.
Post time for the WOD. Ex: 28:10 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…
For Time [13min cap] 60 DB Overhead Lunges (50/35) 40 Hand Release Push Ups 20 Hang Power Snatches (95/65) 10 Wall Walks 5 Squat Clean (165/115)
Post time for WOD. Ex: 11:23 Rx
Sunday Schedule
9a: Weightlifting- David 11a: All Levels CrossFit- Adam 12n: Yoga- Rue
