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
Specific

2 Sets

8/8 Foam Roller Roll Out

20s Side Plank Each Side

8/8 Anti Rotational Lunge w/Band

100m Farmer Carry

Back Squat (4×5)

Back Squat

1 set x 8 reps @empty barbell

3 sets x 3-5 reps @building

4 sets x 5 reps @RPE 7 (~70%)

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: Power Cycle (AMRAP – Rounds and Reps)

RX

AMRAP 15

5 Box Jump Over 24/20”

10 Push Press 95/65lb

15 SIt Ups

Intermediate

AMRAP 15

5 Box Jump Over 24/20”

10 Push Press 75/55lb

15 SIt Ups

Scaled

AMRAP 15

5 Box Jump Over or Step Over 20”

10 Push Press 45/35lb

15 SIt Ups

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

15 Min Cap

5 Box Jump Over 24/20”

10 Push Press (choose weight or build)

15 SIt Ups

rest as needed between rounds

Burn: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Box Jump Over

10 Push Press

15 SIt Ups

scale to allow continuous movement