Friday 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM on Saturday after morning classes.
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
Open 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)*
Burpees
Thursday 3/24:Today is Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Friday 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
Squat stretch mobility
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Viewing 16.4 Live Announcement at CFM
Workout of the Day (WOD)
A. Front Box Squat: 3 sets of 3 reps. Worksets same weight (@ 60% of 1 rep max). Complete 1 set every 3 minutes.
B. Partner WOD:
400m Run + 500m Row
500m Row + 400m Run
40 Air Squats
Rest 3 minutes
200m Run + 250m Row
250m Row + 200m Run
20 Air Squats
Rest 3 minutes
3 Rounds:
20 Medball Passes (20/14) 6ft
20 Situps
20 Medball Slams (20/14)
At 3, 2, 1, go… 1 partner runs while the other rows and then they switch. Squat reps may be partitioned any way and squats may be completed while partner is running or rowing. All reps are team totals. Only one partner working on air squats, situps, and slams at a time.
Post load for front squat and post time for WOD. Ex: 190#, 14:50 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.
B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)
Post time for WOD. Ex: 11:10 L2.
And coming tomorrow…
A. Deadlift: In 18 minutes work up to a 5 rep max.
B. Rep Rounds For Time:
15-12-9
Deadlift (m = 155/205, w = 105/135)
Box Jumps (24/20”) (step downs only)
Pullups (C2B = Rx+)
Post load for deadlift and time for WOD. Ex: 315#, 9:34 Rx+
Upcoming CFM Events
Friday 3/11:CFM Friday Night Lights 7-9pm. Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8p: Open Gym- Michael
Workout of the Day (WOD)
A. Back Squat: 3 sets of 5 reps. Worksets. Max reps final set.
B. 7 minutes as many rounds as possible:
40 Double Unders
21 Kettlebell Swings (m = 24/32kg, w= 16/24kg)
12 Toes To Bar
Post load and reps for squat and rounds and reps for AMRAP: Ex: 305#, 8 reps, 4+20 Rx+.
And coming tomorrow…
A. Rope Climbs: 8 minutes every minute on the minute 1 rope climb
**Wear long socks or pants to protect your shins when climbing rope.
B. 5 Rounds For Time [15 minute time cap]
15 Cal Row
10 Hand Release Burpees
6 Dumbbell Hang Squat Clean (m = 35/50/70’s, w = 25/35/50’s)
Post time for WOD. Ex: 11:10 L2.
Upcoming CFM Events
Friday 3/25:CFM Friday Night Lights (FNL) “The Conclusion with 16.5 and 16.5a. Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friend’s spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM after morning classes 1:30-3:30pm.
Friday 3/18 & 3/25:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and Completion of the Open BBQ at CFM on Saturday after morning classes.
Amanda K
Today’s schedule
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Stacy
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Michael
Workout of the Day (WOD)
Open 16.4
Rx
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (225/155)
55 wall-ball shots (20/14) to (10/9ft)
55-calorie row
55 handstand push-ups
Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (135/95)
55 wall-ball shots (20/10) to (9/9ft)
55-calorie row
55 hand release push-ups
Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked.
Post total reps completed and tie break time. Ex: 202, 9:58 Rx.
Friday 3/18:CFM Friday Night Lights (FNL). Click for more details about the Open Competition. Come join us for drinks and food to cheer on our athletes in the spirit of fitness! Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
What is the most important part of the Wallball Shot?
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Michael
8p: Viewing 16.4 Live Announcement at CFM
Workout of the Day (WOD)
A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.
B. 2 Rounds of
In 8 minutes OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
8 Sumo-deadlift high pulls (m = 24/32, w = 16/24kg)
12 AbMat Situps
Rest 2 minutes
Post load and reps for pullups and total reps from 2 AMRAPs. Ex: 53#, 7 reps, 194 Rx.
Friday 3/11:CFM Friday Night Lights 7-9pm. Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
Today’s schedule
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.
B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees
Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.
Post load for power clean and total reps for AMRAP. Ex: 210#, 95.
And coming tomorrow…
A. Weighted Pullups: 3 sets of 5. Work sets. Max reps on the final set.
B. 2 Rounds of
In 8 minutes OPEN: 400m run
As many repetitions as possible (AMRAP) in remaining time
8 Sumo-deadlift high pulls (m = 24/32, w = 16/24kg)
12 AbMat Situps
Rest 2 minutes
Post load and reps for pullups and total reps from 2 AMRAPs. Ex: 53#, 7 reps, 194 Rx.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Richard
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Thruster: 5 sets of 3. Work up to a heavy set of 3 from the floor.
B. As many rounds as possible in 10 minutes:
6 Front Squat (100/70)
8 Pullups
10 Shoulder to Overhead (100/70)
Post max load for thrusters and rounds for 10 minute AMRAP. Ex: 235#, 5+19 Rx.
And coming tomorrow…
A. Power Clean: Every minute on the minute (EMOM) 2 Power Clean for 10 minutes. Touch and Go.
B. 17 minutes as many rounds as possible (AMRAP):
(1 minute work : 1 minute rest)
3 Power Clean (135/95)
7 Bar-Facing Burpees
Every other minute on the minute, continue the AMRAP where you left off each interval. If ended on 4th Burpee, continue next interval with 5th Burpee.
Post load for power clean and total rounds and reps for AMRAP. Ex: 210#, 95.
Upcoming CFM Events
Friday 3/11:CFM Friday Night Lights 7-9pm. Thursday 3/24:Bring-A-Friend Day!! Partner friendly all-levels CrossFit WOD during all classes. Invite a friend, family, or co-worker to join you for your workout. Email us to reserve your friends spot with you (include full name and friend’s contact email). Saturday 4/2:Outdoor WOD and End of Open BBQ at CFM on Saturday after morning classes.
6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Richard
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
Workout of the Day (WOD)
Open 16.3
A. Kipping Progressions: In 10 minutes work on progressions for kipping pullup, C2B pullup, and bar muscle up.
B. Open 16.3
7 Minute AMRAP
Rx
10 Power Snatch (75/55)
3 Bar Muscle ups
Scaled
10 Power Snatch (45/35)
5 Jumping Chest-to-bar Pullups
Group Class Scaling options for Bar Muscle-ups: C2B pullups 1:1, pullups 1:1, BBAP 1:1, ring rows, jumping C2B pullups.
Post total reps completed in the AMRAP. Ex: 87 Rx.
And coming Saturday…
Partner WOD:
For Time [28 Minute Time Cap]:
Open: 50 Cal Row + 50 V-ups**
Then…
5 Rounds:
50 Air Squats
10 Tire Flips 200#
100m Run
100m Partner Carry
Close: 50 Cal Row + 50 V-ups**
All reps and distances are team totals.
At 3,2,1…go 1st partner starts on the row while the other begins v-ups. Athletes must switch rower every 10 cal but may partition the v-ups anyway. Only 1 partner working on v-ups at a time. Once the 50 cal and 50 v-ups are completed the team advances to the air squats. Only 1 partner working at a time on the air squats. Once squats are completed the team advances to the flips, run, and carry (these may be completed in any order): Tire flips may be partner flip or alternating (each team may only flip 1 tire); Only 1 athlete completes the 100m run and this may not be partitioned; and the 100m Carry may be partitioned any way so long as either partner is carried the entire time but athletes may switch as often as desired. When flip, run, and carry are completed, start the next round of air squats and so forth. After completing the 5th round, team advances back to the rower and must switch partners every 10 cal.
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
8p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Deadlift: 5 rep max
B. 3 Rounds For Time: [6 Minute Time Cap]
10 Kettlebell swings (32/24kg)
10 Burpee pullups
Post load for deadlift and time for WOD. Ex: 405#, 4:10 Rx.
And coming tomorrow…
A. Hang Squat Clean: 7 sets of 1 working up to a heavy single.
B. For Time Rep Rounds of:
21-15-9
Hang Squat Cleans (95/65)
Hand Release Pushups
90-60-30
Speed Step (L+R=1)
Post load for complex and time for WOD. Ex: 275#, 9:10 Rx
