Workout of the Day (WOD)
A. Deadlift Singles 3×3
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets
B. For Time [3min cap]
15 Bar Facing Burpees
75 Double Unders
15 Bar Facing Burpees
Rest 3 minutes and repeat for 3 total sets
Post load for deadlift and time for each set. If time capped, add 1 sec for each rep remaining.
Ex: 405#, 2:27, 2:34, 2:31 Rx
Upcoming Events
Thursday, September 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!
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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
And coming tomorrow…
For Time: [32min cap]
2001m run or row
11 shoulder presses (115/85)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001m run or row
-If athletes begin the WOD with a row, they finish with a run and vice versa.
Post time for the WOD. Ex: 26:40 Rx.
