Workout of the Day (WOD)
Partner WOD
AMRAP 6-5-4-3 Minutes
30/24 Cal Row
25 Synchronized Sit-ups Alt w/ Medball (20/14)
20 DB Hang Clean (50’s/35’s)
Rest 1 minute between each AMRAP interval. At the start of each AMRAP continue where you left off. All the reps are team totals. 1 partner working at a time except for synchronized sit ups. For Med Ball Sit Ups both partners do a sit up at the same time. One does it with the ball while the other does it without. Partners alternate reps until they have done 25 (team total) with the ball.
Post rounds and reps completed. Ex: 5+12 Rx.
Upcoming Events
Thursday, January 15th 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, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David
And coming tomorrow…
For Time: [20min cap]
25 Deadlifts (185/135)
25 Bar Over Burpees
45 Pull-ups
20 Deadlifts (185/135)
20 Bar Over Burpees
30 Pull-ups (Rx+ Chest to Bar Pull-ups)
15 Deadlifts (185/135)
15 Bar Over Burpees
15 Pull-ups (Rx+ Bar Muscle Ups)
Post the time for the WOD. Ex: 16:21 Rx+
