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
Glutes Activation (with mini band below the knees):

10/Hip Bridges

10 Horizontal Squat

10/Kneeling Firehydrant

10/Ultimate Side Plank

Specific:

2 Sets:

10-20 alt Plank Shoulder Tap

10 Banded Pull-Aparts

10 DB Shrugs

Bent Over Row

4-5 Supersets

10-12 Bent Over Row

15 Banded Face Pull

10-12 DB Floor Press

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: Swings & Suffering (Time)

For Time (22min cap):

800m Run

60 KBS 53/35

30 Burpee

400m Run

40 KBS

20 Burpee

200m Run

20 KBS

10 Burpee

Intermediate

For Time:

800m Run

60 KBS 44/26lb

30 Burpee

400m Run

40 KBS

20 Burpee

200m Run

20 KBS

10 Burpee

Scaled

For Time:

800m Run

40 KBS 35/20lb

20 Burpee

400m Run

30 KBS

15 Burpee

200m Run

20 KBS

10 Burpee

Power: 3-5 Rounds for Quality (Time)

22 Min Cap

300-400m Run

30 KBS (choose weight or build)

15 Burpee

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

Amrap 22

300-400m Run

30 KBS

15 Burpee

scale to allow continuous movement