Month: March 2023

Strength Deadlift Workout “ROSIE THE RIVETER”EMOM x 18 MINUTESMIN 1 – 2 Deadlifts (315/205) + 12 Strict Handstand Push-UpsMIN 2 – 2 Deadlifts + Max Box Jumps (24/20)*MIN 3 – Rest

Skill Rope Climb Workout “RAPUNZEL”2 SETS**AMRAP x 8 MINUTES2 Rope Climb100′ Shuttle Run (25′ Out, 25′ Back)*:30 DBL KB or DB Front Rack Hold

Strength Power Snatch Workout “ANNIEBEL”FOR TIME*50-40-30-20-10Double UndersSit-Ups

Meet Wayne’s Leader of the Month Maggie Woodul! Maggie started her CrossFit Journey with us at CFML in 2017 and when asked what keeps her motivated she said it’s because of the community!  She also loves our friendly competition and how we all push each other. And one day, she wants to be as strong […]

Workout “NCFIT GIRLS”3 ROUNDS FOR TIME30/25 Cal Bike20 Alt. Pistols15 Bar Muscle-Ups7 Front Squats

Workout Part 1. AMRAP x 8 MINUTES* 5 DB Devils Clean 10 DB Push Press 200m Run Part 2. 3 ROUNDS FOR TIME* 10 Alt. DB Devils Clean 7/7 Single Arm DB Push Press 200m Run

Workout Murph Prep: (Teams Of 2) P1: Amrap of Strict “Cindy” 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats P2: Run 400 Meters. Partners switch once P2 is back inside. P2 picks up right where P1 left off.

Strength Clean Thruster Workout “SHAMROCK SHAKE”10 SETS FOR TIME3 Hang Squat Clean Thrusters 5 Chest to Bar Pull-Ups7 Burpees Over Bar

Workout Partner Workout 2 rounds for time (in teams of 2) 80 Alt DB Snatches 80 Anchored Ab Mat Sit-Ups P1 works while P2 rests. Switch every 10 reps!

Workout “22 Jump Street” On a 22 Minute Running Clock 40 Ring Dips | Hand Release PU 60 Deadlifts 80/60 Cal Bike 240 Double Unders | Single Unders