Class times are changed to:
5:45-7am, 7:15-8:30am, 8:45-10am, 12-1:15pm, 4-5:15pm, 5:30-6:45pm, 7-8:15pm
Please know what youβre doing before you arrive. If youβre not sure, ask any amazing coach.
Skip to content
Fill out the form below to get started
Take the first step towards getting the results that you want!
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Great energy this morning in the gym! Thanks for all of the prep work today and for the entire open.
21.3 Scaled Masters
15 FS @ 35#
30 Sit-ups
15 Thrusters
Rest 1 Minute
15 FS
30 Jumping Pull-ups
15 Thrusters
Rest 1 Minute
15 FS
30 C2B Pull-ups (practice, but a no go)
136 Reps
21.4
DL
Clean
HPC
PJ
55, 65, 75, 80
Thank you to my judge Gabe for judging the past 3 weeks, and for being an amazing and inspiring athlete. Love ya Gabe!!!
Thanks Jackie π Was my pleaser to judge you. You did an excellent job at making my judging very easy as well. Love ya back!!
21.3 – Scaled
15 Front Squats @ 45#
30 Hanging Knee Raises
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 Chin over Bar Pull Ups
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 C2B Pull Ups
15 Thrusters
I made it to 19 Chin over bar pull ups for total of 79 Reps at 15 min. time cap
Pull ups were 1 at a time with a few failed reps & LOTS of rest between each attempt.
My foul language during WODS has been “mostly” absent this past year AND we’ve not been doing pull ups this past year….WEIRD coincidence, I know π
21.4
1 Dead Lift
1 Power Clean
1 Hang Clean
1 Push Jerk
95-105-110
Happy with that!
Loved the atmosphere in the gym this morning. Lots of people pushing outside their comfort zone & lots of cheering. Shout out to my Open Buddy, Candace. It was great teaming up with you for each of these past 3 weeks!
That was 94 reps.
21.3 – Blue
15 Front Squat @55#
20 HLR
15 Thrusters
1 min rest
15 Front Squat
30 Jumping Pull Ups
15 Thrusters
1 min rest
15 Front Squat
30 Jumping CTB
15 Thrusters
1 min rest
Finished 6/15
Total 161 Reps (6/15 in last round of Thrusters)
21.4
1 Dead Lift
1 Power Clean
1 Hang Clean
1 Push Jerk
75#-85#-95#
I am so very grateful to have experienced my first Open at CFM. Can’t wait to do it again next year!
I have all year to get better for these crazy (but still fun) workouts π
Good job everyone!
WOD 21.3
15 Front Squats
20 HLR
15 Thrusters
Rest 1 min
15 Front Squats
30 Jumping Pullups
15 Thrusters
Rest 1 min
15 Front Squats
30 Jumping C2B
15 Thrusters
45#
Time = 14:04
WOD 21.4
in 7 min build to a max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Max = 80#
21.3 β Open Scaled
15 Front Squats @ 65#
30 Hanging Knee Raises
15 Thrusters @ 65#
Rest 1 min
15 Front Squats
30 Chin over Bar Pull Ups
15 Thrusters
Rest 1 min
15 Front Squats
30 C2B Pull Ups
15 Thrusters
I made it to the C2B and got 2 reps and couldn’t get my chest up to the bar anymore.
Total: 137 reps (Tiebreak Time: 12:09)
21.4
1 Dead Lift
1 Power Clean
1 Hang Clean
1 Push Jerk
85-100-120-130
Very happy with this. I thought I might get 120 and once I did I still have a bit of time to try one last time.
Agree with the comments about the atmosphere. This workout allowed you to watch and cheer on others. Great job everyone. Look forward to next year’s Open. Did all my pull-up strict, so goal is to learn how to kip so I can string more of them together. π
21.3 β Scaled
15 Front Squats @ 45#
30 Hanging Knee Raises
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 Chin over Bar Pull Ups
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 C2B Pull Ups
15 Thrusters
Purple would have been my ideal workout, but tried to do what i could for my team
Completed 6 C2B pullups at time cap. Really need to learn to kip so all my pull ups were strict haha
21.4
1 Dead Lift
1 Power Clean
1 Hang Clean
1 Push Jerk
85-105 – Just wasn’t’ feeling it today
21.3 as:
15 front squat
30 HKR
15 thrusters
Rest 1 min
15 front squat
30 jumping pull ups
15 thrusters
Rest 1 min
15 front squat
30 ring rows
15 thrusters
Time – 14:13
Then immediately into 21.4:
Max weight complex of
Deadlift – Clean – Hang Clean – Jerk
Skipped my planned first lift, went right for my second and thid.
115 – 125 (SUCCESS!)
Heaviest split jerk in a VERY long time!
This WOD was tough, but REALLY good. I loved this one!
Everyoneβs energy was obvious this morning during the 6am class!!! It was a great environment for some of my firsts during this workout!!
21.3 – Yellow
12 Front Squats @ 35#
20 Hanging Knee Raises
12 Thrusters
Rest 1 Minute
12 Front Squats @ 35#
20 Jumping Pull-ups
12 Thrusters
Rest 1 Minute
12 Front Squats @ 35#
20 Ring Rows
12 Thrusters @ 35#
*** Completed 10:47
21.4
Dead Lift
Clean
Hang Power Clean
Push Press
55#, 65#, 70#, 75#
Thank you to my judge Melanie!! This was an awesome experience!!
Thank you Ingrid and Kevin!!!
Rx 75 reps
I will take that for a personal win
I did 30 T2B
Well played for the RX points π
Workout 21.3.
For total time:
15 front squats @95
30 toes-to-bars
15 thrusters @95
Then, rest 1 minute before continuing with:
15 front squats @95
30 chest-to-bar pull-ups
15 thrusters @95
Then, rest 1 minute before continuing with:
15 front squats @95
30 bar muscle-ups
15 thrusters @95
At time cap of 15 minutes got to 11 BMU (146 reps total) Goal was to get to them and get a few so happy about that.
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
135-155-160
Thanks for being my judge throughout the 2021 Open Jackie. You are awesome!
Great Open again! Hats off to all athletes, especially the first timers participating in the open, it gets better every year π
Thanks a bunch for putting all this together at the last minute and making it work Kevin! Am sure it is not easy with Castro at the helm π
Merci Ingrid for being the 6am official and superific open coach!
Inspirational, as always Gab! Your Bar Muscle Ups were awesome
21.3 Masters Women (55-59) Scaled
135 reps
Tiebreaker 8:03
Max lift 70# (failed 75# jerk)
Thank you Karen Cormier and great job today! Thanks Kevin for all that you do. π€
Workout 21.3.
For total time:
15 front squats @95
30 toes-to-bars
15 thrusters @95
Then, rest 1 minute before continuing with:
15 front squats @95
30 chest-to-bar pull-ups
15 thrusters @95
Then, rest 1 minute before continuing with:
15 front squats @95
30 bar muscle-ups
15 thrusters @95
At time cap Got to 1 BMU (136 reps total)… 2 no reps but happy with that
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
135-185 (OK)-195# (failed)
Got to workout with my eldest daughter and that was fun!
21.3 Orange.
Made it to 135 reps total which I was happy about!
21.4
105# for the complex. Tried twice for 115# (failed the clean for the first, then failed the hang clean for the second)
I’ve done open WODs before but this is the first year I actually do all of them!
21.3 Rx: 135 reps, tiebreak 10:29
21.4: 105#
Thanks Kevin
WOD 21.3 RX
15 front squats @65#
30 toes-to-bars
15 thrusters @65#
Then, rest 1 minute before continuing with:
15 front squats @65#
30 chest-to-bar pull-ups
15 thrusters @65#
Then, rest 1 minute before continuing with:
15 front squats @65#
30 bar muscle-ups
15 thrusters @65#
Total: 120 reps. T2B and C2B were painfully slow as singles. Apparently I do not have any muscle memory of stringing them together π€·ββοΈ
WOD 21.4
Deadlift
Clean
Hang Clean
Jerk
105-115-120# (thanks for the push Kevin…I was spent)
Great little Open. Thanks for all the effort that went into it.
Good job CFM and good luck to everyone πͺ
Ummmm…..BEAST!
Seriously regretting the step ups yesterday. However, showed up and got it done.
21.3
15 front squats
30 KKR
15 thrusters
15 front squats
30 jumping pull-ups (depends preferably)
15 thrusters
15 front squats
30 ring rows
15 thrusters
10:40
21.4
Ended at 125 (I think the bar was heavier then the posted 45 but John assured me it wasnβt)
21.3 β Scaled
15 Front Squats @ 45#
30 Hanging Knee Raises
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 Chin over Bar Pull Ups
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 C2B Pull Ups
15 Thrusters
144 reps – C2B PR/firsts
21.4
1 Dead Lift
1 Power Clean
1 Hang Clean
1 Push Jerk
85-95-105
Thanks to Kevin and Amanda for the great coaching!
21.3
scale
79 rep
21.4
145#
21.3 scaled
15 Front Squats @ 45#
30 Hanging Knee Raises
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 Chin over Bar Pull Ups
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 C2B Pull Ups
15 Thrusters
Made it to the Front Squats in second set π
Tie break time 2:20
21.4
Deadlift
Clean
Hang clean
Jerk
60-80-90
Was able to clean the 95 but failed on the hang clean
Thanks Kevin and Amanda and to my wonderful judge Trina
21.3 Scaled
120 reps
21.4
135#
Wod: 21.3 scaled
I got 161 reps, tie break 8:26. Struggled with pull ups and chest to bar pull-ups. Need more work in the kipping skills. I enjoyed knowing what I could do and knowing what I canβt do!
Wod 21.4
135#.
I tried 155# couldnβt hang clean it, didnβt trust myself going under the bar.
Had a fun time participating on my first open.
15 FS 45#
30 HKR
15 thrusters
1 min rest
15 FS
30 jumping pull-ups
15 thrusters
1 min rest
15 FS
30 ring rows
15 thrusters.
The struggle was real during this one. Got 10/15 thrusters in the last round done, then:
75-85-90(failed the jerk on the 90)
Huge shoutout to Matt for being my judge and talking me through the workout.
21.3 scaled 120 rep time 14:31 21.4 135 /155/165
21.3 as:
15 front squat
30 HKR
15 thrusters
Rest 1 min
15 front squat
30 jumping pull ups
15 thrusters
Rest 1 min
15 front squat
30 ring rows
15 thrusters
Time β 13:38 @45#
Then immediately into 21.4:
Max weight complex of
Deadlift β Clean β Hang Clean β Jerk
85-95-100#
Failed 105# on the HPC
21.3 scaled
15 Front Squats @ 65#
30 Hanging Knee Raises
15 Thrusters @ 65#
Rest 1 min
15 Front Squats 65#
30 Chin over Bar Pull Ups
15 Thrusters @ 65#
Rest 1 min
15 Front Squats 65#
30 C2B Pull Ups
15 Thrusters 65#
Completed up to12 C2B (147/180 Reps)
21.4
Deadlift
Clean
Hang clean
Jerk
85-95-115-145
Thanks Kevin and Amanda!!
21.3 β Scaled
15 Front Squats @ 45#
30 Hanging Knee Raises
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 Chin over Bar Pull Ups
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 C2B Pull Ups
15 Thrusters
75 reps β 2:46
21.4
1 Dead Lift
1 Power Clean
1 Hang Clean
1 Push Jerk
85-95
115 failed twice on the hang clean
21.3 scaled
Tie break time of 8:52
147 reps
21.4
135-155-175
Open WOD Masters Men 55-59 #45
15 front squats
30 sit ups
15 thrusters
1 minute rest
15 FS
30 Jumping PU
15 Thrusters
1 minute rest
15 FS
30 chin over bar….0 15:00
4:53 tie breaker for the 15 FS in 3rd round
#155 on the fourth lift
Tough one but FUN!
WOD 21.3 RX
15 front squats @65#
30 toes-to-bars
15 thrusters @65#
Then, rest 1 minute before continuing with:
15 front squats @65#
30 chest-to-bar pull-ups
15 thrusters @65#
Then, rest 1 minute before continuing with:
15 front squats @65#
30 bar muscle-ups
15 thrusters @65#
Total: 102 reps
WOD 21.4
Deadlift
Clean
Hang Clean
Jerk
95-115-130-140(f)
21.3
135 reps Rx
Tried for Mu a few times and failed.
21.4
205#
Best part of the night was getting to see Ana’s very first strict chin up. Second best part was seeing her happy tears after the accomplishment. She is amazing for sure.
Oh Dan, you are the best! Thanks for all your help last night π
21.3 Scaled – 76 reps (1 pull up) tie break time: 2:52
21.4 – 75# – 95# – 100# (5# PR for jerk!)
WOD 21.3 RX
15 front squats @95#
30 toes-to-bars
15 thrusters @95#
Then, rest 1 minute before continuing with:
15 front squats @95#
30 chest-to-bar pull-ups
15 thrusters @95#
Then, rest 1 minute before continuing with:
15 front squats @95#
30 bar muscle-ups
15 thrusters @95#
10 bar muscle ups and 9:55 tie breaker
WOD 21.4
Deadlift
Clean
Hang Clean
Jerk
95 – 135 – 155 – 165
21.3
Got to 19 BMups. Tiebreak of 8:15.
FS – UB
T2B – 12-10-5-3
Th – UB
FS – UB
C2B – mostly 5’s, then 3’s
Th – 9+6
FS – 9+6
BMups – 3’s until 12, then 2’s and 1’s
Complex
185-210-227-237(F)
Screwed up the weight. Supposed to be 232. Oh well.
Beat all my goals for the evening π
Damn Impressive coach!
Foundations
21.3
-Completed at 8:36
21.4
-Max 55#
-Attempted 65# but failed pissed press! NEXT TIME!! #GOALSETTING
Thank you Elbita for judging me and making me push myself! <3
21.3 Scaled
261 Reps (got 26 C2B at the cap)
21.4
DL-PC-HPC-Split Jerk
Made 155 and 175, failed at 195 HPC (grip)
NICE!!
WOD 21.3
15 Front Squats
20 HLR
15 Thrusters
Rest 1 min
15 Front Squats
30 Jumping Pullups
15 Thrusters
Rest 1 min
15 Front Squats
30 Jumping C2B
15 Thrusters
Did scaled version, only the first 75 reps counted.
Tiebreak = 1:35
I decided to continue the scaled version of the WOD with Jumping pull ups and chest to bar pull ups.
Time= 13:05 I think, I forgot the number ππ
WOD 21.4
in 7 min build to a max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Max = 155lbs π
21.3 scaled: 14:52
21.4: 135/155#
Great job everyone, and thanks to Kristen for the judging!
21.3: 120 reps RX
That was a fun one!
21.4:
121.5# π
Made it to the muscle ups but didn’t get one. So close, but no cigar. I used up my open magic on the doubles.
Tie break of 9:04
21.4: 120
Failed the jerk on the 125.
Great night at the gym tonight. Was so nice to see everyone out giving it their all!!
Wod as rx’d
I got 6 bar muscle up’s with a tie break of 10:05
Lifted 185.
It was fun to get this one done at the gym
21.3 = 8 BMUs
21.4 = 230#
Great job everyone!
21.3 Rx 75reps in
21.4 max lift of 150
21.3 scaled: 138 reps (3 chest to bar)
Tie break 11:36
21.4: 95-115-130
21.3 Scaled
Reps: 75
Tiebreak: 1:51 (Elba said βgo fastβ so I did lol)
21.4
65# / 85# / 90# (Failed the hang clean)
Thank you Stacey for judging me, you inspired me to try and do my first pull-up πͺ
I felt like a kid that just started to walk for the first time lol! It was a cool night, good job everyone π§‘
Great job!
21.3 Foundations version = 12:48
21.4 Heaviest Load = 105#
21.3 (Foundations) = 12:48
21.4 = 105#
21.3 for me looked like
15 front squat #45
30 HKR
15 Thrusters #45
15 front squat
30 jumping pull ups
15 Thrusters
15 front squat
30 ring rows
15 front squat
Finished with a time of 12:11
21.4
Hit a #85 for the complex! I started light so wish I would have had time to try heavier but happy with the 85!
21.3 β Scaled
15 Front Squats @ 45#
30 Hanging Knee Raises
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 Chin over Bar Pull Ups
15 Thrusters @ 45#
Rest 1 min
15 Front Squats
30 C2B Pull Ups
15 Thrusters
πCompleted 8 C2B π slow and steady, one rep at a time.
21.4
1 Dead Lift
1 Power Clean
1 Hang Clean
1 Push Jerk
95-115-125#
WOD 21.3 Scaled in 12:23
WOD 21.4 65#
Fr. squats 35#
30 Hanging knee raises
Thrusters 35#
Fr. squats
30 Jumping pull ups
Thrusters
Fr. squats
30 ring rows
Thrusters
13:23
Deadlift – clean- hang power clean – push jerk
55 -65- 75 – 80#
21.3
15 Air Squats
30 Situps
15 PVC Thrusters
Rest 1 min
15 Air Squats
30 Bench Dips
15 PVC Thrusters
Rest 1 min
15 Air Squats
30 Pushups
15 PVC Thrusters
9:20
21.4
Starting exactly 2 min after 21.3:
AMRAP in 5 min
20 Lunges
20 Shoulder Taps
3rnds 15 lunges = 135 reps
21.3
Did purple 155 reps
21.4
175#
sorry supposed to be 125 reps.
Mostly Blue 21.3
15 Front squats (55lb)
30 HKR
15 Thruster
Rest 1 min
15 FR
30 jumping pull-up
15 thrusters
Rest
15 FR
30 jumping chest to bar
15 thrusters
Got to 16 jumping chest to bar
21.4
DL+clean+hang clean+jerk
Got up to 115lb
Haha – nothing like reminding everyone to post and then forgetting yourself! Oops
Well…..21.3 was…. something. I really did go in thinking the pressure of getting a pull-up would force me into getting my first real one, but alas it did not happen. I still had fun with my partner Janet and even kinda liked the lighter thrusters!
Scaled: 75 reps
Tiebreak: 2:17
Hmm did see my comment post so Iβll try again ( a day later π )
21.3- 75 reps
21.4- max lift 150
First part got to 6 pushups before the cap. 45# second half I did 65# 70# 85# to finish it.
21.3 – Purple
156 reps
21.4
185#
2 1.3 as:
15 front squat
30 HKR
15 thrusters
Rest 1 min
15 front squat
30 jumping pull ups
15 thrusters
Rest 1 min
15 front squat
3 ring rows
Time β 15 minutes π© @45#
Then immediately into 21.4:
Max weight complex of
Deadlift β Clean β Hang Clean β Jerk
85
21.3 – Purple
126 reps
21.4
185#