Workout of the Day (WOD)
A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: Rest
B. AMRAP 8
8 Deadlift (185/125)
8 Kettlebell Swings (53/35)
8 Strict Handstand Push Ups
Post load for squat and rounds and reps for AMRAP. Ex: 305#, 6+8 Rx.
Upcoming Events
Saturday, July 4th CFM closed for the 4th of July. We resume regular schedule Sunday. See SugarWOD for at home or outdoor workout option.
Thursday, July 16th 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- 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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
4 Rounds
In a 5 minute window complete
500/400m Row
6 Burpee Box Jump Overs (24/20)*
400m Run
Rest 3 minute between rounds
*Rx+ = 10 reps
Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx