WORKOUT OF THE DAY (WOD)

FRI 04.25.25

Workout of the Day (WOD)

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

Upcoming Events

Saturday, May 10th CFM 13th 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!!

Thursday, May 15th 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Cancelled
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

And coming Saturday…

Sprintrox Partner WOD
8 Rounds: [45min cap]
400m Run Relay
Each round complete 1 station:
Station 1: 1500m Bike
Station 2: 50m Sled Push (270/180)
Station 3: 12 Sandbag Clean (150/100)
Station 4: 20 Lateral Burpee Box Jump Over (24/20″)
Station 5: 500m Row
Station 6: 100m KB Farmer’s Carry (70’s/53’s)
Station 7: 50m Dumbbell Lunge (50/35)
Station 8: 50 Wall Balls (20/14 at 10/9′)

All the distances and reps are team totals. 1 partner working at a time. Partners may partition the distances and reps anyway. For the sled push, farmer carry, and dumbbell lunge both partners must traverse the same distance with 1 partner working while the other is walking. Partners must tag to exchange who is working.

Post the time to complete the WOD. Ex: 30:40 Rx