Today's schedule6a: All Levels CrossFit- Stacy
7a: All Levels CrossFit- Stacy
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)A. Hang Power Clean: In 15 minutes work up to a 3 rep max
B. 21-15-9 Rep Rounds: [12 minute Time Cap]
Hang Power Clean (m=65/95/135, w=45/65/95)
(20/30/40) AbMat Situps
Post load for Clean and time for WOD with clean and situp level.
Ex: 205#, 6:24 L3 / L2
And coming tomorrow...“Endless Summer” Lurong WOD 3
A. Thurster Warm-Up: 5-3-2 working up to 50-70-80% of 1 rep max for a double.
B. 10 Minute AMRAP
3-6-9-12-15-... Thrusters (m = 45/75/95, w = 35/55/65)
3-6-9-12-15-... Bar Facing Burpees*
30 Double Unders**
Increase the thrusters and burpees in each round by 3 reps.
*Step over permitted for L1 on burpees.
**Scaling Jump Rope
L3: 30 Double Unders
L2: 15 Double Unders or 45 Single Unders
(CFM L1.5: 30 Speed Step)
L1: 45 Singles
Post total reps completed in AMRAP only. Ex: 265 L3
CFM Upcoming EventsFriday-Saturday, June 2nd-4th: Atlantic Super Regionals is Fri/Sat/Sun 9am-4pm each day. We will only have a 7, 8am class on Saturday 6/3 and then will be heading down to watch the top athletes compete for a spot at the CrossFit Games.
Thursday, June 22nd: 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.