Announcements

Missed the First Nutrition Orientation?

You’re not out—but the window’s closing.

We had an incredible turnout for the first round of our 4-Week Nutrition Challenge, and the energy is high!

If you’ve been sitting on the fence, waiting for the “perfect time”—this is it.

You didn’t miss your chance… yet.

We’re hosting one final orientation for those who are ready to stop guessing, stop drifting, and start fueling their body with intention.

This Challenge Includes:

• Weekly weigh-ins to track real progress
• 1-on-1 accountability + consistent follow-up
• Clear guidance on macros, food logging, and what to avoid
• A proven framework to improve composition without overthinking it
• Support from a team who will challenge you to do the work

Whether you’re ready to go all in—or just want to hear what this is really about—come to this orientation.

Final Orientation:

Wednesday April 9th @5pm at CFM

You didn’t miss the boat.

But it is about to leave the dock.

RSVP now on the app! LETS GOOOO!

CrossFit Modern – CrossFit

Announcement

Missed the First Nutrition Orientation?

You’re not out—but the window’s closing.

We had an incredible turnout for the first round of our 4-Week Nutrition Challenge, and the energy is high!

If you’ve been sitting on the fence, waiting for the “perfect time”—this is it.

You didn’t miss your chance… yet.

We’re hosting one final orientation for those who are ready to stop guessing, stop drifting, and start fueling their body with intention.

This Challenge Includes:

Weekly weigh-ins to track real progress

1-on-1 accountability + consistent follow-up

Clear guidance on macros, food logging, and what to avoid

A proven framework to improve composition without overthinking it

Support from a team who will challenge you to do the work

Whether you’re ready to go all in—or just want to hear what this is really about—come to this orientation.

Final Orientation:

Wednesday April 9th @5pm at CFM

You didn’t miss the boat.

But it is about to leave the dock.

RSVP now on the app! LETS GOOOO!

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

5 Thoracic Mobilization (elbows on bench)
Specific

2 Sets

20s Side Plank Each Side

8/8 Single Leg Hip Bridge

8 Bird Dog

7-10 BB Good Morning

Wk3: Deadlift (5×3)

1 set x 5-7 reps @empty barbell

3-5 sets x 3-5 reps @building

5 sets x 3 reps @ RPE 8 (~80%)

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

Controlled reps, do not bounce.

3 Levels of Spine Support

Knees track in line with toes

Rebrace at top

Comp: “CARRY THE LOAD” (Time)

Rx

4 Rounds for Time:

100 Single Under

10 DB Farmer Lunge 2x 50/35lb

20 DB Shoulder to Overhead

Intermediate

4 Rounds for Time:

100 Single Under

10 DB Farmer Lunge 2x 35/25lb

20 DB Shoulder to Overhead

Scaled

4 Rounds for Time:

50-100 Single Under

10 DB Farmer Lunge 2x 15/25lb

20 DB Shoulder to Overhead

Power: 3-5 Rounds for Quality (Time)

16 Min Cap

100 Single Under

10 DB Farmer Lunge (choose weight or build)

20 DB Shoulder to Overhead

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

100 Single Under

10 DB Farmer Lunge

20 DB Shoulder to Overhead

scale to allow continuous movement