Workout of the Day (WOD)
A. Deadlift
Heavy set of 5 reps
B. 5 Rounds For Quality
Complete 1 round every 3 minutes for 15 minutes:
15 Weighted Sit Ups OR GHD Sit Ups OR Strict T2B*
40ft Handstand Walk**
*Pick a movement or alternate each round for challenging ab work
Post load for deadlift. Ex: 385#
Upcoming Events
Thursday, November 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: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
And coming tomorrow…
A. Weighted Pull Ups
4 sets of 3 reps
*complete 1 set every 3 minutes
*increase the weight each set to a heavy set of 3
B. 2 Rounds [24min Cap]
20 Burpee Pull-Ups
30/24 Cal Row
20 Burpee Box Jump Overs (24/20”)
30/24 Cal Row
Post load for pull-ups and time for the WOD. Ex: 53#, 16:10 Rx