NOTICE:  Beginning Sept 2nd Programming will be posted through SugarWod only.  Download the app and join the CrossFit Madison box (code can be obtained from any coach… Read more “Week of Aug 26 – Sept 1”

Monday CFM Life Back Squat Workout Definition E2MOM x 5 Sets Set 1 Light weight x10 reps Set 2 add weight x 8 reps Set 3,4, &… Read more “Week of Aug 19 – Aug 25”

Monday CFM Life Weighted Lunges Workout Definition: E2MOM x 6 sets 100 ft lunge with barbell on back (95/65) “Hit and Run” Workout Definition 3 Rounds: (20… Read more “Week of Aug 12 – Aug 18”

Monday CFM Life Snatch Complex Workout Definition Build to Heavy Complex: E2MOM x 5 sets 1 Power Snatch 1 Overhead Squat 1 Squat Snatch “Rocket Power” Workout… Read more “Week of Aug 5 – Aug 11”

Monday CFM Life Push Jerk Workout Definition From the rack Build to a Heavy Set of 3 E2MOM x 5 sets Set 1 moderate weight x 7… Read more “Week of July 29 – Aug 4”

Monday CFM Life 200 m Intervals Workout Definition Run (5) 200m intervals with 1 min rest between each. Time the first and try to hold the same… Read more “Week of July 22 – July 28”

Monday CFM Life Thruster Workout Definition E2MOM x 5 sets Build to Heavy Set of 3 Set 1 Moderate weight x 6 reps Set 2 Heavier weight… Read more “Week of July 15 – July 21”

Monday CFM Life Squat Clean Workout Definition E1:30MOM x 8 sets (12 mins) 1 rep each set building in weight for a heavy final lift Elizabeth Workout… Read more “Week of July 8 – July 14”

Monday CFM Life Body Armor Workout Definition Workout Definition Giant Sets: 10 Dumbbell Box Step Overs (24″/20″) 10 Tempo Push Ups (4 seconds down and press up)… Read more “Week of July 1 – July 7”

Monday CFM Life Front Squat Complex Workout Definition Build to a Heavy: E2MOM for 5 sets Pausing Front Squat + 1 Front Squat “Jack Daniels” Workout Definition… Read more “Week of June 24 – June 30”