Announcements
Let’s Be Honest…
You already know what to do.
Eat better.
Be consistent.
Stop starting over.
But you’re not doing it.
Maybe you’ve been “too busy.”
Maybe you’ve “fallen off.”
Or maybe—you’re just being lazy and you know it.
If that hits a nerve, good! You still want more!
We’re kicking off a 4-Week Nutrition Challenge, and it’s for the people who are ready to stop making excuses and finally take control.
Not perfect? Don’t need to be.
Willing to show up, track your food, be honest, and put in the work? Then this is for you.
What You’ll Get:
- Weekly weigh-ins
- Straight-up feedback, follow-up, and check-ins
- Real talk about what’s helping you—and what’s holding you back
- Simple macro management
- A team prepared to challenge you
Orientation Date: This Saturday April 5th at 11am
Location: CFM
Whether you’re fired up and ready to start, or just curious if this could finally be the thing that clicks—show up.
You’ve outgrown your excuses. Now it’s time to outgrow the version of you that made them.
LETS GO!!!!
CrossFit Modern – CrossFit
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:
7-10 Up/Down
10-15 Banded Pull-Aparts
7-10 DB Shrugs
10 RKBS
Bent Over Row
4-5 Supersets
8-10 Bent Over Row (heavier than last week)
10-12 DB Floor Press
15 Banded Face Pull
18 Minute Cap.
Complete each exercise using a pause and controlled eccentric.
Transition quickly between exercises to maximize the pump.
Use weights that allow optimal positioning and tempo.
Rest 60-90s after the Tri-set.
Comp: “PULL THROUGH” (Time)
RX
For Time:
50/40 Cal Row
40 Sit Ups
30 DB Snatch 50/35lb
20 Burpee Over DB
30 DB Snatch
40 Sit Ups
50/40 Cal Row
Intermediate
For Time:
50/40 Cal Row
40 Sit Ups
30 DB Snatch 35/25lb
20 Burpee Over DB
30 DB Snatch
40 Sit Ups
50/40 Cal Row
Scaled
For Time:
30/24 Cal Row
40 Sit Ups
30 DB Snatch 25/15lb
20 Burpee Over DB
30 DB Snatch
40 Sit Ups
30/24 Cal Row
Power: 3-5 Rounds for Quality (Time)
20 Min Cap
30/24 Cal Row
24 Sit Ups
12 DB Snatch (choose weight or build)
8 Burpee
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
30/24 Cal Row
24 Sit Ups
12 DB Snatch
8 Burpee
scale to allow continuous movement
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