WORKOUT OF THE DAY

HSPU

TUES 05.28.19

By | WOD, Yoga | No Comments

Billy bringing out his inner Ultimate Warrior

Today’s schedule

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- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. E3MOM 12
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps

B. 2 Rounds [14min cap]
30 Double Unders
20 Burpee Box Jump Overs (24/20″)
30 Single Arm DB Hang Clean and Jerks (50/35)
20 Hand Release Push Ups (Rx+ Handstand Push Ups)

Post load for Deadlift and time for WOD Ex: 435#, 10:25 Rx+

And coming tomorrow…

A. Rowling
10 frames of 100 m
Rest 30-60 seconds between frames.

B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post rowling score and load for clean complex. Ex: 12, 275#

CFM Upcoming Events

Thursday, June 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!

Saturday, August 10th Save the date! 31Heroes Charity & Fundraising WOD!!

MON 03.04.19

By | WOD | No Comments

Amy

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. Single Arm DB Press + DB Squat
4 x 5/5
5 press then 5 squat, switch hands

B. 4 Rounds [15min cap]
15/12 Calorie Row
12 Deadlifts (225/155)
9 Handstand Push Ups (Rx+ = Strict)

Post time to complete the WOD. Ex: 12:10 Rx.

And coming tomorrow…

Shuttle Shuffle
Partner WOD
10 Rounds [18min cap]

16 Alternating Reverse Lunges (8/8)
12 10m Sprints
10 Push Ups
Partner 1 performs one full round, then Partner 2 performs one full round

Post time for WOD. Ex: 15:20 Rx

WED 02.27.19

By | Partner WOD, WOD | No Comments

90-90 hip opener stretch during mobility night

CFM Upcoming Events

Friday, March 1st 7:00 pm: CFM Friday Night Lights 19.2 for the CrossFit Open!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: Gymnastics- Michael
7:30p: All Levels CrossFit- Patrick
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. EMOM 18
Min 1 – 6 Handstand Push Ups
Min 2 – 8 Single Leg KB Deadlift (53/35’s) (4/4)
Min 3 – 10 Toes to Bar

B. Team WOD
6 minutes Max Cal Row and Max Cal Bike
– 2 minute rest –
6 minutes Max Cal Row and Max Cal Ski Erg

Post fewest reps completed in the EMOM and total Cal from both AMRAPs.
Ex: 6, 8, 10 and 708 Rx.

And coming tomorrow…

A. Back Squat
4 x 8
Work to a heavy set of 8

B. 4 Rounds [8 Min Cap]
8 Strict Chest to Bar Pull Ups
10 Overhead Squat (115/85)

Post load for squat and time for WOD. Ex: 275#, 4:40 Rx.

TUES 02.12.19

By | WOD, Yoga | No Comments

Colleen scaling the Handstand Pushup and keeping a great tri-pod position at the bottom of the rep.

Click here to sign up with CFM for the 2019 Open!

CFM Upcoming Events

Wednesday, February 13th at 6:30 pm: Mobility Night with Dr Jackie: This is part of our Gymnastics Workshop series and the mobility session will focus on overhead mobility for handstands and hanging movements. This series will continue Wednesdays and Sundays through February leading up to the start of the 2019 Open on Thursday, February 21st. The cost is $35 for the complete workout series (includes 8-9 gymnastics sessions and 2 mobility nights) or $10 for this individual session. Click here to register for the single class.

Thursday, February 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, February 22nd 7:00 pm: CFM Friday Night Lights 19.1 for the CrossFit Open! Click here to register for the 2019 Open!!

Today’s schedule

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

Workout of the Day (WOD)

16.4
AMRAP 13

55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 Handstand Push Ups

Post reps for AMRAP. Ex: 210 Rx.

And coming tomorrow…

EMOM 32
Min 1 – 200/150m Run
Min 2 – 30 sec Chin Over Bar Hold
Min 3 – 20 Jump Lunges
Min 4 – 30 sec Handstand Hold

Score the difference between your slowest and fastest run. The goal is to maintain a sustainable pace and have the smallest difference.
Ex: 49 – 47 = 2

MON 09.10.18

By | WOD | No Comments

Damon pushing through the Sandbag Runs during 31 Heroes.

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael

Workout of the Day (WOD)

A. A. Thruster (from the ground)
2-2-2-2-2

B. For Time [18min cap]
1000m Run
30 HSPU
1000m Row

Post heaviest set of 2 and time for WOD. Ex 235#, 9:22 Rx

And coming tomorrow…

A. EMOM 20
Min 1: 16 Walking Lunges
Min 2: 10 Pull Ups

B. Bench Press
3-3-3-3-3

Post heaviest set of 3 bench press. Ex 265#

CFM Upcoming Events

Tuesday, September 11th: Smoothie Night with Mike!
Friday, September 14th: Lurong Championship Team Meeting at 7:30
Monday, September 17th: Lurong Championship Challenge begins!

TUES 08.28.18

By | WOD | No Comments

Run Damon, Run!

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: All Levels CrossFit- Erica
7:30p: All Levels CrossFit- Erica
8:45p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. AMRAP 20
200m Run
20/15 Cal Row

B. 2 Rounds
4 Bar Muscle Ups
8 Handstand Push Ups
16 Air Squats

Post rounds and reps for part A and time part B. Ex 7+201 Rx, 3:48 Rx

And coming tomorrow…

A. 12 Min EMOM
Min 1: 4 Bench Press (increasing)
Min 2: 4/4 Stationary Overhead Plate Lunges (45/25)

B. 4 Rounds [18min cap]
40 Double Unders
20 Alternating Dumbbell Snatches (50/35)
10 Box Jumps (24/20)

Post weight for bench press, and time to complete WOD Ex., 275, 14:34 Rx

CFM Upcoming Events

Wednesday, August 29nd: Gentle Yoga with Wil Milne! Join Wil as he highlights a series of gentle stretches to be performed during a lunch/work break to offset the aches and pains from working at a desk or sitting for prolonged hours. This class will be capped at 14.

**$10 for CFM Members and $20 for non-members**

TUES 07.03.18

By | WOD | No Comments

Camille and Carey

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Erica
4p: Open Gym- Anthony
5p: All Levels CrossFit- Erica
6p: All Levels CrossFit- Erica

Workout of the Day (WOD)

A. Front Squat
1 x 4 @ 77%
1 x 1 @ 82%
1 x 4 @ 77%
1 x 1 @ 87%
1 x 4 @ 77%
1 x 1 @ 92%

B. 4 Rounds
21 Wallballs (20/14)
15 Toes to Bar
9 Handstand Push ups

Post load for squat set of 4 and heavy single and time for the WOD.
Ex: 270#/320#, 8:40 Rx.

And coming tomorrow…

CFM Closed. Happy 4th of July

Holiday Travel Workout: TBA!!