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
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
10-20 alt Plank Shoulder Tap
8/8 Mini Band Side Step + 8/8 Standing Fire Hydrant
6 Lateral Squat
7-10 PVC Banded Lat Pull Down (seated)
Wk3: Pull Up Progression (AMRAP – Reps)
4-6 Sets of:
Max Set of Strict Pull Up, Feet Elevated Ring Row, or Ring Row
Superset With:
10 Banded Pull Downs (lying) + 10 alt Leg Dead Bug
16 Min to Complete.
Rest 60-90s after banded work.
Maintain neutral spine.
Comp: “IRON LADDER” (Time)
RX
5 Rounds for Time (20 min Cap):
15/12 Cal Bike
10 Burpee Over Bar
10-8-6-4-2 Hang Squat Clean (increasing weight)
R1 95/65lb
R2 135/95lb
R3 155/105lb
R4 185/125lb
R5 205/145lb
Intermediate
5 Rounds for Time:
15/12 Cal Bike
10 Burpee Over Bar
10-8-6-4-2 Hang Squat Clean (increasing weight)
R1 75/55lb
R2 95/65lb
R3 115/85lb
R4 135/95lb
R5 155/105lb
Scaled
5 Rounds for Time:
15/12 Cal Bike
5 Burpee Over Bar
5 Hang Power Clean (lightl building)
Power: 3-5 Rounds for Quality (Time)
20 Min Cap
15/12 Cal Bike
10 Burpee Over Bar
5 Hang Squat Clean (choose weight or build)
rest as needed between rounds
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
15/12 Cal Bike
10 Burpee Over Bar
5 Hang Squat Clean
scale to allow continuous movement
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