Upcoming CFM Events
Saturday 4/2: Open House & Completion of the Open Cookout at CFM 1:30-3:30pm. Click here for more details and to RSVP!
Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin
Workout of the Day (WOD)
A. Push Jerk: 3-3-3-3. Working up to a heavy set of 3. Rest 3 minutes between sets.
B. 5 Rounds For Time:
5 Shoulder to overhead (80% of 3RM Push Jerk)
40 Double unders
Post load for push jerk and time for WOD. Ex: 230#, 12:10 (185#)
And coming tomorrow…
Open 16.5 Repeat: Beat your score from last week!
April Fools We’ll save that for another open.
A. Back Squat: In 15 minutes working up to a 3 rep max.
B. 4 Rounds For Time [16 Minute Time Cap]:
7 Burpees
9 Pullups (Rx+ = C2B)
11 Atomic Situps (m= 35/45#, w = 25/35#) w/ plate
Post load for squats and time for WOD. Ex: 290#, 10:12 Rx.
