Announcements

Hey CFM! We’re kicking off a new 7-week strength cycle starting this week—and we’re pumped for what’s ahead! This cycle is built around pure strength development for deadlifts and back squats, with a supporting focus on building upper back strength, gymnastics capacity, and foundational overhead stability. Whether you’ve been with us for years or are just getting started, this cycle is designed to help you move better, get stronger, and feel more confident under the bar. Here’s what you can expect each week: • Monday: Deadlift Strength • Tuesday: Strict Pull-Up Progression • Wednesday: Back Squat Strength • Thursday: Bent-Over Row Volume • Friday: Overhead Squat Skill Work • Saturday: Alternating Olympic Lifting • Sunday: Bench Press & Upper Body Pump The cycle will finish with a test week in Week 7 where we’ll retest heavy singles for your deadlift, back squat, and bench press. It’s a great opportunity to track your progress and set new baselines heading into spring. LETS GO! Coach Jason

CrossFit Modern – CrossFit

Announcement

Schedule Update:

Starting next week, March 31st, we will be canceling the 7:50 AM class . In its place, we’ll be running a 9:15 AM class Monday through Friday.

Thanks for rolling with the changes—we’re excited to see you at 9:15!

Warm-up (No Measure)

General

3 Min Row/Bike or Run

Mobility

5-7 Cat/Cow

10 Shoulder Dips + Rotations

5/5 Kneeling T-4 rotation

20 90/90 + progression

5/5 T-4 rotation in Lunge

10 Foam Roller Roll Out w/Mini Band on Wrists
Glutes Activation (with mini band below the knees):

10/Hip Bridges

10 Horizontal Squat

10/Kneeling Firehydrant

10/Ultimate Side Plank

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses + 10 rotations 90/90

Overhead Squat

2 Snatch Grip Push Press + 2 Overhead Squat

1 set x2 @empty barbell

4-6 sets @build based on quality

20 min work, rest 60-90 sec b/n sets

Active Shoulder Position: Press the bar up and back to keep it stacked over the center of the body.

Upright Torso & Strong Core Engagement: Maintain an upright chest by bracing the core and keeping the rib cage stacked over the pelvis.

Knees Tracking Over Toes: Drive the knees out to track in line with the toes, maintaining proper hip and ankle alignment.

Comp: Control Freak (AMRAP – Rounds and Reps)

RX

AMRAP 15

15/12 Cal Row

10 Overhead Lunge 75/55lb

5/3 Strict HSPU

Intermediate

AMRAP 15

15/12 Cal Row

10 Overhead Lunge 55/35lb

5 Kipping HSPU

Scaled

AMRAP 15

15/12 Cal Row

10 Overhead or Front Rack Lunge 35/22lb

5 Pike HSPU

Power: 3-5 Rounds for Quality (AMRAP – Rounds and Reps)

15 Min Cap

12/10 Cal Row

6 Overhead Lunge (choose weight or build)

3 HSPU

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15/12 Cal Row

10 Overhead Lunge

5 HSPU

scale to allow continuous movement