Workout of the Day (WOD)
A. AMRAP 20
15/12 Cal Row
12 DB Push Press (50’s/35’s)
9 Burpee Box Jump Overs (24/20)
B. CORE
Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4 min
Post rounds for the AMRAP. Ex: 6+32 Rx
Upcoming Events
Saturday, May 23rd Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
Monday, May 25th CFM Closed for Memorial Day!
Saturday, May 30th CFM 14th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Cancelled
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…
Kudzu
For Time: [12min cap]
150 Toes to Bar
On the minute (starting at 0:00), perform 10 wall balls (20/14 @ 10/9ft) and a max set of toes to bar. Keeping this pace till you complete 150 total toes to bar or reach the time cap.
Score time to complete the WOD. Ex: 11:47 Rx
If time capped add 1 sec per rep remaining. Ex: 48 T2B left = 12:48
Scaling Options
Intermediate
100 Toes to Bar
On the minute 10 wall balls (14/10 @ 10/9ft)
Scaled
80 Toes to Ring
On the minute 8 wall balls (10/6 @ 10/9ft)
Foundation
50 Hanging Knee Raises
On the minute 5 wall balls (8/6 @ 9/8ft)