Workout of the Day (WOD)
A. Toes To Bar
In 10 minutes practice toes to bar progressions
Then complete one set max reps
Find a scale you can do 10+ reps unbroken
B. Partner WOD
3 Rounds For Time: [9min cap]
20/16 Cal Bike (Rx+ Ski)
20 DB Box Step Ups (50/35 at 20″)
20 Toes to Bar
Rest until 10 minute mark. Then…
3 Rounds For Time: [9min cap]
20 Toes to Bar
20 DB Box Step Ups (50/35 at 20″)
20/16 Cal Row
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.
Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx
Upcoming Events
Wednesday, June 18th 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!
Thursday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Friday. See SugarWOD for at home or outdoor workout option.
Saturday, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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: Open Gym- Michael
And coming tomorrow… CFM Closed for Juneteenth!
At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups
Post time for the WOD. Ex: 14:40 Rx
