Today's schedule6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Stacy
4p: Open Gym- Anthony
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Brianna
7p: All Levels CrossFit- Brianna
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)A. Double Unders: 10 minute EMOM (30 seconds work: 30 seconds rest)
ODD: Max Double Unders (DUs)
EVEN: Dead hang hold
B. “Middle Road” [15 Minute Time Cap]
Open: 400m Run
5 Rounds of
15 Slamballs (20/15)
10 Toes to Bar
Close: 400m Run
Score total DUs part A. and time for the WOD. Ex: 212, 9:50 Rx.
And coming tomorrow...A. Deadlift In 15 minutes work up to a 5 rep max.
B. Teams of 2:
5 Rounds for time [15 Minute Time Cap]:
5 Partner Deadlift (365/310/265)
20 Bar-facing Burpees
All rounds and reps are team totals. Rounds and reps may be partitioned any way. Both partners working at the same time on all movements. At 3, 2, 1, go… partners complete 5 partner deadlifts, then continue to burpees. Both partners working at the same time on burpees on either side of barbell (L/R offset), then advancing to the situps.
Post load for deadlift and time for WOD. Ex: 410#, 9:48 Rx
Upcoming CFM EventsEarly Registration for Lurong Summertime Challenge this week!! Register early and receive a discount! The challenge combines nutrition and fitness and over the course of 5 weeks helps us improve body composition and performance! Click here for more details. Lurong Summertime Challenge Starts Monday, May 15th.
Thursday, Apr 20th: Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Email us with their name and contact email to reserve their spot.