FRI 01.16.26

Workout of the Day (WOD)

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+

Upcoming Events

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- 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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

And coming Saturday…

Partner WOD
Rep Rounds For Time: [25min cap]
21-18-15-12-9
Front Squats
Cal Row
Devil’s Press 1-Arm (50/35)
Cal Row

Barbell Weight
Rx
Men: 135/155/185/205/225
Women: 95/105/125/145/155

Int
Men: 75/95/115/135/155
Women: 55/65/85/95/105

Scaled
Men: 55/65/75/85/95
Women: 40/45/55/60/65

All reps are team totals. 1 partner working at a time. Partition the reps any way.

Post time for the WOD. Ex: 20:50 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

3 Sets
In a 4 minute window complete for time:
20 Overhead Lunges (50/35)
15 Hand Release Push-Ups
10 Hang Power Snatches (95/65)
5 Wall Walks
Rest 4 minutes between each set.

Post the time for each set. Ex: 3:20, 3:15, 3:31 Rx.