Workout of the Day (WOD)
A. Weighted Pull Ups
2-2-2-2-2
B. For Time [10min cap]
Accumulate 2 minutes in L-sit Hold
C. 2 Rounds [15min cap]
15 DB Burpee Deadlift (50’s/35’s)
60 Double Unders
9 Devil’s Press (50’s/35’s)
60 Double Unders
Post load for pull ups and time for each WOD. Ex: 85#, 8:10, 9:54 Rx.
Upcoming Events
Thursday, November 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, December 13th Save the date! CFM Holiday Party 6-9 pm!
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… Bring-A-Friend Day!
A. Bench Press
3-3-3-3
In 12 minutes work up to a heavy set of 3
80-90% 1RM
Complete 1 set every 3 minutes
Partner WOD
B. 4 Rounds [20min cap]
20/16 Cal Bike
20 Bench Press (135/85) (Rx+ 165/105)
20 Medball Lunges (20/14) (Rx+ KB 53/35)
20 Medball Sit-ups (20/14)
All the reps are team totals. 1 partner working at a time.
Post load for bench and time for the WOD. Ex: 215#, 18:10 Rx.
