WORKOUT OF THE DAY (WOD)

WED 03.11.26

Workout of the Day (WOD)

A. For Time: [20min cap]
400m Run
30 Toes To Bar
400m Run
10 Wall Walks
400m Run
30 Toes To Bar
400m Run

B. Seated Good Mornings
3 sets of 10 reps
Complete 1 set every 3 minutes
Use a light load empty bar up to 20-25% 1RM Clean

Post time for the WOD and load for good mornings. Ex: 14:12, 65# Rx

Upcoming Events

Friday, March 13th Friday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!

Thursday, March 19th 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!

Today’s schedule

6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Weightlifting- David

And coming tomorrow…

A. Every 3:00 for 10 sets:
250/225m Row
-Rest the remainder of each interval.

B. 3-way Hamstring Stretch
1) leg straight up
2) leg outside
3) leg across the body
-Hold each position for 45-60 sec/side

Record the time for each row and score the total time. Ex: 9:09 Rx