6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
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. Tic-Tac-Jumping Jack
5 Rounds [21min cap] 400m Run
15 Overhead Squats (95/65)
Post load for snatch complex and time for WOD. Ex: 165#, 15:45 Rx.
And coming Saturday…
Partner WOD [30min cap] 3 Rounds
400m Run Together
30 Burpees Over the Bar
6 Rope Climbs**
14 Clean and Jerks (115/85)
14 Clean and Jerks (135/95)
14 Clean and Jerks (155/105)
14 Clean and Jerks (185/125)
14 Clean and Jerks (205/135)
All reps are team totals. 1 partner working at a time (except both partners complete the run together). Partners may partition the reps any way.
**All athletes must wear long socks, shin sleeves, or shin protect for rope climbs.
Post Time or Clean & Jerk Reps Completed for the WOD. Ex: 28:12 Rx, or 65 Rx
8a: Open Gym- Jeannette
9a: All Levels CrossFit- Jeannette
10a: All Levels CrossFit- Pat
11a: All Levels CrossFit- Pat
12:15p: Yoga- Monica Miller
And coming Sunday…
5 Rounds [30min cap]
18 Tire flips (stationary flips)
30 Tire jumps
200ft Bear crawl medball push (20/14)
All reps and distances are team totals. One person working at a time. Partners may partition the rounds and reps anyway.
Post time for the WOD. Ex: 25:40 Rx.
8:45a: Weightlifting- Anthony
10a: Open Gym- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal
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!!