Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12p: All Levels CrossFit- Pat
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Michael
5:30p: All Levels CrossFit- Michael
6:30p: All Levels CrossFit- Damon
7:30p: Weightlifting- Anthony
Workout of the Day (WOD)
A. Front Squat
3-3-3-3
B. 5 Rounds
5 Ring Muscle Ups
10 DB Floor Press (50/25’s)
15 DB Deadlifts
40 Double Unders
Post the load for squats and time for the WOD. Ex: 320#, 12:10 Rx.
And coming tomorrow…
A. Accessories: Baby Guns
Perform Lunges and Curls with Med Ball Strapped to belly (20/14)
Superset
Walking Lunges
4 x 9/9
DB Curls
4 x 8/8
B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)
Post load for clean complex. Ex: 245#
CFM Upcoming Events
Thursday, June 20th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!
