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

View Public Whiteboard

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)

10-20 alt Plank Shoulder Tap
Specific

2 Sets

8/8 Foam Roller Roll Out

20s Side Plank Each Side

8/8 Anti Rotational Lunge w/Band

100m Farmer Carry

Wk3: Back Squat (5×3)

Back Squat

1 set x 8 reps @empty barbell

3 sets x 3-5 reps @building

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

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

3 Levels of Spine Support

Knees track in line with toes

Rebrace at top

Comp: “JET STREAM” (AMRAP – Rounds and Reps)

RX

AMRAP 20

30/24 Cal Row

20 Box Jump Over 24/20″

10 Toe to Bar

Intermediate

AMRAP 20

20/16 Cal Row

10 Box Jump Over 24/20″

5 Toe to Bar

Scaled

AMRAP 20

20/16 Cal Row

20 Box Jump Over or Step Up 20″

10 Hanging Knee Raise

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

20 Min Cap

30/24 Cal Row

20 Box Jump Over 24/20″

10 Toe to Bar

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

30/24 Cal Row

20 Box Jump Over

10 Toe to Bar or Hanging Knee Raise

scale to allow continuous movement