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Wednesday 240522 For Max Reps

A big congrats to Rachel and Ash as they completed their CrossFit Level 1 seminar this past weekend in Santa Clarita!! We are proud of you and are thankful to have you in this community. You both add a humble pursuit of excellence that is an example to others and a reminder that we take things one workout at a time as we head down the never ending road of increased work capacity across broad time and modal domains.

“Taking the level 1 was a great experience! It was really cool to formally hear a lot of what our coaches at CFM do an incredible job of teaching everyday. It was interesting to see and hear different warm ups and cues for movements we frequently practice—some that I’ll definitely be using in the future. There were definitely some moments of humility and growth in being coached on movement and being coached on how to coach. It was really helpful though to have the immediate feedback on what works well and what doesn’t. Overall, so grateful for the experience and excited for the doors it opens!” – Rachel

“Atending the CrossFit Level 1 Training this weekend I knew I would have a great time learning more about CrossFit, but I never anticipated how truly phenomenal the seminar staff would be, how thorough and interesting the course material would be, and the sheer amount of opportunities we had for hands on learning and coaching experience. From this weekend I feel far more competent in my knowledge on why we train movements in certain ways, got great feedback on my own lifts, and even had the opportunity to learn about and practice some coaching. It also showed me how top tier the coaching we receive at CFM is! Some of the staff that led us through the weekend were CrossFit Games athletes so it was really cool to hear a lot of their competition stories, while still being able to connect on all the same reasons why we all love CrossFit—for the community and endless pursuit of fitness! Whether you are interested in learning more about CrossFit’s foundations, getting specific feedback on your movements, interested in dialing your nutrition, or curious about coaching, I cannot recommend this training enough for everyone! The training truly was incredible. And the lead staff pulled me aside and said they could tell I’d had good coaching by how I moved and responded to their cues, so hats off to CFM coaches!” – Ash


3 rounds for reps:
1:00 Calorie Row
1:00 Abmat Sit-up
1:00 Box Jump (30/24″)
1:00 Abmat Sit-up
1:00 Calorie Row
-rest 2 minutes-
post total reps each round and any scaling

Programming Week of 240513

Programming Week of 5/13/24

Monday 240513
Open 18.5, Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65#)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Tuesday 240514
Every 5 minutes for 5 rounds:
5 Strict Press (80% 1RM)
15/12 Calorie Bike for time
Post all bike times and any scaling

Wednesday 240515
5 rounds for time:
20/15 Calorie Row
15 Toes to Bar
20 KB Swings (24/16kg 🇺🇸)
Post finish time and any scaling

Thursday 240516
1- 12/9 Ring Dips
2- 1:00 Handstand Hold
3- :30 H/L-sit accumulation
4- rest
Post number of breaks taken on handstand and L-sit

Friday 240517
For time complete:
600m run
30 MB Squat Clean and toss (20/14#, 10/9ft line)
400m run
30 MB Squat Clean and toss
200m Run
30 MB Squat Clean and toss
Post finish time and any scaling

Programming Week of 240422

Programming Week of 4/22/24

Monday 240422
EMOM 16:
1) 5 Strict Ring Muscle-ups
2) 20 Abmat Sit-ups
3) 200/150m row for time
4) rest
post row times and any scaling

Tuesday 240423
Deadlift (~90% 1RM)
post all loading

Wednesday 240424
For time complete:
800m Run
800m Ski
1000m Row
1.3 mile bike
post finish time and any scaling
can be done in any order

Thursday 240425
8 C2B Pull-ups
12 SA DB Hang Clean and Jerks (50/35#)
post total completed rounds + reps and any scaling

Friday 240426
5 rounds for time:
9 Back Squats (70/50kg)
400m run
Post finish time and any scaling
compare to Feb 20th 2023

Week of 240415

Programming Week of 4/15/24

Monday 240415
2-4-6-8-10… Power Clean (60/45kg)
2-4-6-8-10… Burpees over the Bar
post total reps completed and any scaling

Tuesday 240416
Tabata These:
Air Squat
Double Under*
Cal Bike
post total completed reps and any scaling
rest 1 minute between movements

*5 double unders = 1 point

Wednesday 240417
3 rounds for time:
25/20 Calorie Row
15 Push Press (60/45kg)
400m run
Post finish time and any scaling

Thursday 240418
100m Dual KB Farmer Carry (24/18kg)
Bike 1 mile
100m SA OH KB Carry (24/18kg)
Ski 800m
post total completed rounds + reps and any scaling

For Scoring:
100m carry = 10 reps
1.0 mile bike = 50 reps
800m ski = 80 reps
1000m row = 100 reps

Friday 240419
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches (Men:75#, Women:55#)
3 bar muscle-ups

Week of 240408

Programming Week of 4/8/24

Monday 240408
8 SDHP (45/30kg)
10 Toes to Bar
20 Abmat Sit-ups
Post completed rounds + reps and any scaling

Tuesday 240409
Front Squat (volume sets @ 80%)

Wednesday 240410
40/30 Cal Row
100 Double Unders
post total completed reps and any scaling

Thursday 240411
4 rounds for time:
10 Burpee Pull-ups
20 Alt DB Snatch (50/35#)
200m Run
-rest 2 minutes between rounds-
Post finish time, including rest, and any scaling

Friday 240412
EMOM 20:
1) 5 box Jumps (36/30″)
2) 5/5 Weighted Cossack Squat
3) 5/5 Weighted Turkish Sit-up
4) Plank Hold 1:00
5) Rest
post squat + sit-up load
post all other data in notes

Week of 240325

For those who follow CFM programming virtually, we will now be posting the previous week of workouts here on the WOD Blog! For members, the CFM programming will post the night before on SugarWOD.

Monday 240325
3 rounds for time:
600m Run
40 Abmat Sit-ups
30 Superman Back Extensions
Post finish time and any scaling

Tuesday 240326
8 Handstand Pushups
8 Chest to Bar Pull-ups
16 Pistol Squats
Pistol total completed rounds + reps

Wednesday 240327
5 rounds for load:
1 Deadlift
3 Hang Power Cleans
3 Front Squats
Post heaviest load used for a successful complex
Post all other loadings in notes

Thursday 240328
On the 5:00 mark for 5 rounds:
18/12 calorie bike
max rep burpee box jump overs to 2:00
post burpee box jump overs completed each round and any scaling

Friday 240329
For max cals in 15:00:
75 Wallball Shots (20/14#)
50 Knees to Elbows
Max cal row to 15:00
Post total calories rowed and any scaling

Tuesday 240319 DL + DB Press Heavy Day

Congrats to all who completed the 2024 CrossFit Open this past Saturday! Your effort over the last few weeks has been inspiring. You make this such a special community and it was a pleasure to celebrate another year of fitness alongside you all. The Open always brings out the best in the CrossFit community- community support, celebrating others’ achievements, the push to be just a bit better every day. These tests do more than simply leave us sore and happy, they allow us to measure our fitness again our own past abilities and scores. The tests also point to our weaknesses and give us specific skills and domains to practice.

Many of you come off of 24.3 hungry for better gymnastics and while attending classes across a year of programming is typically the way we improve, there are times when it is appropriate to dive in to specific skill work outside of the workout of the day group class format. We typically do this in 2 ways: through 1-1 training or specialty programs. Which is the perfect segue to 2 things that are available to you! We have 1-1 training in packs of 5 that are available to members only who wish to target certain skills or deficiencies. Talk with a coach about starting some of these 1-1 sessions.

We are also excited to announce our next Specialty Series starting this Wednesday night at 6pm and running for 3 weeks (3/20, 3/27, 4/3)! Coming off the exciting finale to the 2024 Open, this series will focus on bar gymnastics. Kipping, toes to bar, pull-ups, bar muscle-ups, and pull overs are some of what we’ll dive into! Sign up on the chalk board and be there Wednesday March 20th at 6pm! Cost for the 3 weeks is $90.

Photo by Conrad Parker


Workout of the day:
8-8-8-8-8 (volume sets)
DB Shoulder Press
Post DL loading
Post press loading in notes

Saturday 240309 24.2!

Today is the 2nd Workout of the 2024 Open! Arrive at 8am to warmup, sign up for a heat and hear the WOD briefing. Heat one starts around 8:20. Let’s get after it CFM family!!!

300m Row
10 Deadlifts (83/56kg)
50 Double Unders

Monday 240304 5 RFT: Run, Jump, OHS

Congrats to all who completed Open WOD 24.1 this past Saturday! Jonathan setting a blazing time of 7:09, Mandee completing a pregnancy scaled version with a smile on her face, Rachel A deciding to go Rx AND then FINISHING the workout, and Dr Jason letting the screaming crowd urge him for just one more rep (a few times), were just a few of the many highlights! We’ll tackle another one Saturday March 9th from 8am to 10am! WOD to be announced on Thursday at noon.

Thanks to all who came out to celebrate at the baby shower! I am incredibly thankful to each one of you. Thanks for the time spent in community. Thanks for the words of wisdom shared. We will cherish those cards and will certainly look to them as we take on this new season! Thanks for the generosity, you all have blessed us beyond words. Thanks for being a part of our family. As we got home and reflected on the morning, Mandee and I were both overwhelmed by the feeling that we have a caring family dozens of people strong. So, thanks again CFM family, we love you.

24.1 was a blast!

5 rounds for time:
200m Run
15 Box Jump Overs (24/20”)
9 Overhead Squats (45/30kg)
Post finish time and any scaling

Saturday 240302 24.1!

Today is the first Workout of the 2024 Open followed by the Baby celebration for Mandee and Jordan! Arrive at 8am to warmup, sign up for a heat and hear the WOD briefing. Heat one starts around 8:20. Let’s get after it CFM family!!!

1) After the Open workout, join us in gathering to celebrate Mandee and Jordan with a CrossFit Malibu-style baby shower! Regardless of whether or not you participate in The Open, head to the gym at 10:30am on Saturday, March 2nd, for a potluck brunch (bring something to share) and a time of community fun! We are so excited to celebrate the arrival of their baby girl. They are such a big part of making this community what it is, so special to each of us. Come ready to spend time together and play a little game to encourage them in this upcoming season! Find their baby registry here if you are interested in gifting them something 🙂 but certainly plan on being there to celebrate! If you have any questions, text me (María). See you then!

2) The 2024 CrossFit Open starts Saturday March 2nd here at CFM with Open WOD 24.1 being announced Thursday, Feb 29th, mid day!

Sign up via HERE and join your fellow CFMers in participating in the largest sporting event in the world. Starting Saturday March 2nd, and continuing for a total of 3 consecutive Saturdays, we will complete the weekly workout from 8:00-10:00am. And as always, there are Rx and Scaled versions of each workout. ANYONE can join regardless of your level of fitness and experience. It is such a fun time of the year to gather as a gym community and support one another as we take on Open workouts with other CrossFitters from around the world. Sign up, give it your best, and you’re sure to have fun! For more info, including some great videos and photos, go to games.crossfit.com

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