Today's schedule6a: All Levels CrossFit- Damon
7a: All Levels CrossFit- Damon
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
Workout of the Day (WOD)A. For Time
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)
B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises
Post time for the WOD. Ex: 10:10 Rx.
And coming Saturday...“Indiana Jones”
For Time [40min cap]
1000m - 800m - 600m - 400m - 200m
Burpee Box Jumps (24/20)
Toes to Bar
Round of 50: 115/75
Round of 40: 135/95
Round of 30: 155/105
Round of 20: 185/125
Round of 10: 205/145
1 partner working at a time. The runs are split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.
Post time for the WOD. Ex: 33:20 Rx.
Saturday Schedule8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday...Father's Day
3 Rounds NOT for time
6 Seated DB Press (alternating)AHAP
8 DB Bent Over Row (AHAP)
12 Hollow Knee Tucks
E3MOM for 24min (8 rounds)
2:30 work: 0:30 rest
Score in EMOM is fewest number of seconds remaining in work interval to complete each round.
Ex: 0:35 Rx.
Sunday Schedule8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal
CFM Upcoming EventsThursday, 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!
Sunday, June 23rd Aerobic Capacity kicks of Sunday morning at 8:00 am at Phoenix Park Track (8-10 minutes from CFM) and continues each Sunday for 8 sessions. Early registration is now through 6/17! #buildyourengines. Click here to register and improve your running and conditioning!
Sunday, June 30th CFM Inversion Workshop lead by instructor Priscila Baptista. Spend a dedicated session working on your inversions, arm balances, handstands, core control and more in this yoga workshop!
Saturday, August 10th from 8 am to 12 pm. Save the date! 31Heroes Charity & Fundraising WOD!! Sign up to participate in the WOD!! For more details and to register click here.