Workout of the Day (WOD)
Open Workout 26.2
For Time: [15min cap]
80-ft DB Overhead Walking Lunge
20 Alternating DB Snatches (50/35)
20 Pull-ups
80-ft DB Overhead Walking Lunge
20 Alternating DB Snatches
20 Chest-to-bar Pull-ups
80-ft DB Overhead Walking Lunge
20 Alternating DB Snatches
20 Ring Muscle-ups
Scaled: DB (35/20)
Jumping Pull-ups, then Pull-ups, then Chest-to-bar Pull-ups
Foundation: Unweighted Walking Lunge, DB (20/15)
1-Arm DB Row, then Ring Rows, then Jumping Pull-ups
Post the time to complete the WOD.
If time capped, add 1 sec per rep remaining. 20-ft = 1 rep on the lunge.
Ex: 15:08 Rx
Upcoming Events
Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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: Friday Night Lights Doors Open
And coming Saturday…
Partner WOD
3 sets AMRAP (5:00 work/1:00 rest)
30 Hang Power Cleans*
30/24 Cal Row
30 Box Jumps (24/20)
Max Cal Row
*Barbell Weight
Set 1: 135/95
Set 2: 155/105
Set 3: 175/115
All the reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 box jumps before switching.
Post the total reps completed from each set.
Ex: 145, 139, 122 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…
A. EMOM 20
Min 1: 2 Wall Walks
Min 2: 200m Run
Min 3: 2 Wall Walks
Min 4: Rest
Score total time for 200m runs. Ex: 4:17 Rx
B. Tabata Push-ups & Sit-ups
8 Rounds Alternating Movements (20 sec work:10 sec rest)
Movement 1: Push-ups
Movement 2: Sit-ups
*Score fewest reps completed for each movement in Tabata.
Ex: 8,9
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael