Partner WOD

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: Open Gym- Mohammed
6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Strict Handstand Push Ups

B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)

Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.

And coming Saturday…

Buzz Lightyear
Partner WOD [30min cap]
3 Rounds
400m Run Together
30 Burpees Over the Bar
6 Rope Climbs**
Directly into:
14 Clean and Jerks (115/85)
14 Clean and Jerks (135/95)
14 Clean and Jerks (155/105)
14 Clean and Jerks (185/125)
14 Clean and Jerks (205/135)

At Home
3 Rounds
400m Run
15 Burpees Over the DB
6 Atomic Sit Ups (50/35)
*Directly into unbroken sets of:
7 DB Clean and Jerks (50’s/35’s)
9 DB Clean and Jerks (50’s/35’s)
11 DB Clean and Jerks (50’s/35’s)
13 DB Clean and Jerks (50’s/35’s)
15 DB Clean and Jerks (50’s/35’s)
*If you break the sets, perform 8 burpees over the DB.

All reps are team totals. 1 partner working at a time (except both partners complete the run together). Partners may partition the reps any way.

**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.

Post Time or Clean & Jerk Reps Completed for the WOD. Ex: 28:12 Rx, or 65 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

Partner WOD
4 Rounds [25min cap]
18 Tire flips (stationary flips)
30 Tire jumps
200ft Bear crawl medball push (20/14)

All reps and distances are team totals. One person working at a time. Partners may partition the rounds and reps anyway.

Post time for the WOD. Ex: 20:40 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Yoga- Priscila Baptista

FRI 06.04.21 Read More »

Today’s schedule

Gym is closed for Memorial Day
08:30: Memorial Day Murph at Piedmont Park Active Oval. CFM Gym Closed. Meet at the park at 08:30 to warm-up for the WOD!
10:30: CFM Brunch at The Nook in Midtown. Join your fellow CFM Members for a nutrition brunch and social on Memorial Day!

Workout of the Day (WOD)

“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
**Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and from here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes make, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that give all in the name of freedom.

During Murph, do your best to maintain great form for all movements. You will get tired. Your form may break. That’s okay. This workout is not about how fast you can go or the time you can beat. It’s about participating and remembering. If you have to slow down to perform the reps to standard, do so and know that this workout is our way to honor those who serve this country.

Scaling Options
Pushups: Incline pushups (to retaining wall, to bench, or on hill) 1:1, knee pushups 1:1
Pullups: Ring Rows 1:1

Partner Murph
Split up the 1 mile run into 2 x 800m or 4 x 400m. For the Pullups, pushups, and squats, 1 partner working at a time then rotate with all reps being a team total. Partners can alternate rounds of Cindy or split the reps in half: 5 pullups partner 1, then 5 pullups partner 2, 10 pushups partner 1, then 10 pushups partner 2 and so on.

1 Mile Partner Murph
Both partners run a full mile together at the beginning and end of the workout. For the pullups, pushups, and squats, 1 partner working at a time to complete the team total.

And coming tomorrow…

A. Team Rowling
10 frames of 100m
Rest 30-60 seconds between frames

B. 2 Rounds For Time [14min cap]
15 Burpee Box Jumps (24/20”)
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

At Home
A. 10 Rounds
30 sec jog + 30 sec walk + 30 sec rest
Match your distance each set

Post rowling score and time for the WOD. Ex: 12, 9:49 Rx

CFM Upcoming Events

Thursday, June 24th 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!

Saturday, August 7th Save the date! 31Heroes Charity & Fundraising WOD!!

MON 05.31.21 Memorial Day Murph! Read More »

Standing ready for Murph at Piedmont Park

Today’s schedule

6:15a: All Levels CrossFit- Mohammed
7:30a: All Levels CrossFit- Mohammed
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: Open Gym- Mohammed
6:00p: Zoom Open Gym– Mohammed
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. E3MOM 12
Clean Complex (increase weight each round)
1 x (Power Clean + Front Squat + Hang Squat Clean)
15 Banded Tricep Pressdown

B. For Time
40-30-20-10 [16min Cap]
Kettlebell Swings (53/35)
Alternating Single Leg Toes to Bar
3 Wall Walks at the end of each round

At Home
A. E3MOM 12
DB Clean Complex (increase weight each round)
1 x (DB Power Clean + DB Front Squat + DB Hang Squat Clean)
15 DB Overhead Tricep Extension

B. For Time
40-30-20-10 [16min Cap]
DB Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round

Post load for clean complex and time for the WOD. Ex: 265#, 11:10 Rx.

And coming Saturday…

Partner WOD
Frogger
6 Rounds [27min cap]
12 DB Power Cleans (50/35’s)
200m Run
9 DB Hang Clean & Jerks (50/35’s)
10 Burpee Pull Ups
6 Devil’s Press (50/35’s)
Partners leapfrog each movement, until together they have completed 6 total rounds

Post time for the WOD. Ex: 24:40 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

Rest Day

Sunday Schedule

9:00a: Weightlifting- Michael
10:30a: Gymnastics Mobility Session- Michael

FRI 05.28.21 Read More »

Today’s schedule

Workout of the Day (WOD)

A. AMRAP 20
300m Run/Row/Ski/ or 30 cal Bike
10 Push Ups
10 KB SDLHP (70/53)
10 Burpees Over the KB

B. Press Complex
Strict Press + Push Press + Push Jerk + Split Jerk
4 x 2+2+2+1/1 (increasing in weight)

At Home
A. AMRAP 20
300m Run
10 Push Ups
10 DB SDLHP (50/35)
10 Burpees Over the DB

B. DB Press Complex
DB Strict Press + DB Push Press + DB Push Jerk + DB Split Jerk
5 x 2+2+2+1/1

Post rounds and reps for the AMRAP and load for press complex.
300m = 30 reps. Ex: 4+12 Rx, 175#

And coming Saturday…

Partner WOD
40-30-20-10 Rep Rounds [24min cap]
Clusters (95/65) (Rx+ 120/85)
Pull Ups (Rx+ C2B)
Cal Row

At Home
Partner WOD
40-30-20-10 Rep Rounds [24min cap]
DB Hang Clusters (50’s/35’s)
20-15-10-5
Reverse Burpees
400m Run Relay Each Round

All reps are team totals. 1 Partner working at a time. Partners may partition the rounds and reps any way.

Post time for the WOD. Ex: 16:40 Rx

Saturday Schedule

8:00a: Open Gym- Mohammed
9:15a: All Levels CrossFit- Mohammed
10:30a: All Levels CrossFit- Mohammed
10:30a: Zoom CrossFit– Mohammed
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Hill Sprint
10 x 50m Hill Sprint
rest 40sec between efforts [rest begins at the end of the sprint: top of the hill]

B. 4 Rounds
50m Backward Sled Pull (135/90) (2 x 25m)
8 Tire Flips
12 Sledge Strikes

At Home
B. 4 Rounds
50m DB Farmer’s Carry (50’s/35’s)
12 DB Power Cleans (50’s/35’s)
12 Alt DB Snatch (50/35)

Post a time from fastest hill sprints and time for the WOD. Ex: 10.5, 12:10 Rx.

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 05.21.21 Read More »

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Open Gym- Michael
6:00p: Zoom Open Gym– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Pause Front Squat (2 sec)
3-3-3-3-3

B. 3 Rounds [15min cap]
25 Wallballs (20/14)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105) (Rx+ 185/125)*

At Home
A. Pause Split Squat (2 sec)
5 sets of 3/3

B. 3 Rounds [15min cap]
20 1-Arm DB Thrusters (50/35)
20 DB Swings (50/35)
15 DB Bent Row (50’s/35’s)
10 DB Front Squats (50’s/35’s)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

And coming Saturday…

Partner WOD [25min cap]
Randy Savage
21-18-15-12-9
Power Snatches (75/55)
40 Double Unders
200m Run
(Complete each round relay style)

At Home
21-18-15-12-9
DB Power Snatches (50/35)
40 Double Unders
200m Run
(Complete each round relay style)

Post time to complete the WOD: Ex. 22:31 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Clean and Jerk (95/65) (Rx+ 115/85)
Directly into
10-9-8-7-6-5-4-3-2-1
Overhead Squat (95/65) (Rx+ 115/85)
Handstand Push Ups

At Home
A. Rep Rounds For Time [20min cap]
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
Dumbbell Clean and Jerk (50’s/35’s)
Directly into
10-9-8-7-6-5-4-3-2-1
Dumbbell Overhead Squat (50/35)
Handstand Push Ups

Post time to complete the WOD: Ex. 16:31 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: Gymnastics Workout Series- Mohammed and Priscila and Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 05.14.21 Read More »

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Brianna
12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Brianna
4:45p: All Levels CrossFit- Brianna
6:00p: Open Gym- Brianna
6:00p: Zoom Open Gym– Brianna
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

“Midtown Catch”
For Time [18 min Cap]
15 Burpees Over Rower
40/30 Calorie Row
15 Burpees Over Rower
500m Run
15 Burpees Over Rower

In the remaining time:
Establish A Heavy Single Snatch

At Home
On a running clock…
For Time [0-14 min cap]
15 Burpees Over DB
500m Run
15 Burpees Over DB
500m Run
15 Burpees Over DB
Rest remaining time

From 14-18 min
Max Devil’s Press (50’s/35’s)

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

And coming Saturday…

Partner WOD Saturday
Admiral Squatbar’s Trap
For Time [35min cap]
7 Rounds
400m Run (200m Each)
30 Back Squats (115/85)
Immediately into…
AMRAP in remaining time
10 Hang Power Clean & Jerk (135/95)
20/14 Calorie Row
10 Hang Power Clean & Jerk
200m Run Together

All rounds and reps are team totals. One partner working at a time. In AMRAP row is team total and both run together 200m = 20 reps.

At Home
Use (50’s/35’s) for DB Squat and DB HPC&J.
Sub 200m Run Relay for 20/14 Cal Row

Post time to complete WOD and rounds and reps in AMRAP. Ex: 26:30, 2+35 Rx.

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Michael
10:30a: Zoom CrossFit– Michael
11:45a: Yoga- Monica Miller

And coming Sunday…

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (m = 75/95/135, w = 45/65/85)
Strict Pull-Up
20m Sled Pull Each Round (135/90)

At Home
A. Tempo Floor Press
5 sets of 4 at 3010

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Floor Bench Press (50’s/35’s)
DB Curls (50’s/35’s)
40m Farmers Carry (50’s/35’s) Each Round

Post weight for bench and time for WOD. Ex: 255#, 13:28 L3

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 05.07.21 Read More »

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Open Gym- Michael
6:00p: Zoom Open Gym– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

A. Practice Handstand Walk for 10 minutes

B. For Time [16min cap]
400 Double Unders
30 Ring Muscle Ups
20 Devil’s Press (50’s/35’s)

At Home
B. For Time [16min cap]
400 Double Unders
30 Inverted Burpees
20 Devil’s Press (50’s/35’s)

Partition the reps any way. Post the time to complete the WOD or total reps completed.
Ex: 14:10 Rx

And coming Saturday…

A. Bench Press
3-3-3
70-80-85% of 1RM

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

At Home
A. DB Glute Bridge Floor Press
2 sets of 5 at Tempo 5010

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
800m Relay
10 x 20m Farmer’s Carry (50’s/35’s)
50 DB Glute Bridge Floor Press (50’s/35’s)
300m Dumbbell Team Run (50/35)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 Rx

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 3 Rounds Not For Time
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 Glute Bridge 1-Arm DB Floor Press (50/35)

B. AMRAP 12
50 Lateral Hops Over Dumbbell (R+L=1)
40 DB Shoulder To Overhead (50/35)
30 Sit Ups
20 DB Squats (50/35)

At Home
A. 3 Rounds Not For Time
8-16 Weighted Straight Leg Sit Ups (50/35)
8/8 Dumbell Curls (50/35)
8/8 Glute Bridge 1-Arm DB Floor Press (50/35)

Post rounds for the AMRAP. Ex: 2+108 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Michael

FRI 04.30.21 Read More »

Today’s schedule

6:15a: All Levels CrossFit- Beck
7:30a: All Levels CrossFit- Beck
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron
8:30p: Open Gym- Michael

Workout of the Day (WOD)

Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
80 Cal Row
100 Bar-Facing Burpees

B. For Max Load [8min cap]
3 Rep Clean

All the reps in the Part A. WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time.

At Home
Partner WOD
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
800m Run Relay
100 DB-Facing Burpees

B. For Max Reps [8min cap]
1 Set Max Reps Dumbbell Squat Clean (50’s/35’s)

Post time for WOD and load for clean
Ex: 13:45, 225#, 257#

And coming tomorrow…

A. AMRAP 15
10 Handstand Push Ups (Rx+ Strict)
15 Dumbbell Hang Power Clean (50’s/35’s)
30 Air Squats

B. 3 Rounds [9min cap]
400m Run
Rest 1 minute between rounds

Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx

WED 04.28.21 Read More »

Today’s schedule

6:15a: All Levels CrossFit- Cameron
7:30a: All Levels CrossFit- Cameron
8:45a: Open Gym- Cameron
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Michael
6:00p: Open Gym- Michael
6:00p: Zoom Open Gym– Michael
7:15p: Weightlifting- Michael

Workout of the Day (WOD)

EMOM 16
Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 18/15 Cal Row
Minute 4: Rest

At Home
EMOM 16
Minute 1: 6 Hollow To L-Sit
Minute 2: 24 Lunges
Minute 3: 18 Dumbbell Bent Row (50’s/35’s)
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

And coming Saturday…

“Marvel Galaxy”
Iron Man** AMRAP 3:30
200m Run
5 Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP Wall Balls (m = 10 to 9ft/14/20 to 10ft, w = 6/10/14 to 9ft)
-Rest 4 minutes-

Cap’ AMRAP 3:30
200m Run**
5 Clean & Jerk (m = 75/115/155, w = 55/85/105)
5 Bar Facing Burpees
AMRAP 1-Arm Dumbbell Snatch (m = 25/35/50, w = 15/25/35)
-Rest 4 minutes-

Thor AMRAP 3:30
200m Run**
20 Sledgehammers (16/10)
5 Hammer Facing Burpees
AMRAP Hammer Overhead Lunges (16/10)
-Rest 4 minutes-

Star-Lord AMRAP 3:30
200m Run
250/200m Row
5 Burpees over Erg
AMRAP Slamballs (m = 15/20/30, w = 10/15/20)

**During the Iron Man AMRAP athletes wear weighted vest (20/14) aka “Iron Man Suit” during the entire AMRAP. During the Cap’ AMRAP athletes carry plate (45/25) aka “Cap’s Shield” for the 200m Run. During the Thor AMRAP athletes are holding the Sledgehammer (16/10) aka “Thor’s Hammer” until the hammer facing burpees.

Score is total Wallballs, Snatches, Lunges and Slamballs.
Ex: 39, 36, 32, 31 = 138 L3

At Home
AMRAP 3:30
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes

AMRAP 3:30
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes

AMRAP 3:30
100 Double Unders
20 Burpees
40 Jumping Lunges
AMRAP Double Unders
Rest 4 Minutes

AMRAP 3:30
200m Run
20 Burpees
40 Jumping Lunges
AMRAP Double Unders

Saturday Schedule

8:00a: Open Gym- Michael
9:15a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
10:30a: Zoom CrossFit– Jeannette
11:45a: Yoga- Monica Miller

And coming Sunday…

A. 50m Max Weight Sled Push

B. 4 Rounds [20min cap]
100m Sled Push (95/50)
10 Power Cleans (135/95)
100m KB Farmers Carry (53’s/35’s)

Post weight for sled push and time for the WOD. Ex: 270#, 14:20 Rx

Sunday Schedule

8:00a: Weightlifting- Michael
9:30a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Michael
10:45a: Zoom CrossFit– Michael
12n: Stretch & Mobility- Priscila Baptista

FRI 04.23.21 Read More »

Today’s schedule

6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Michael
12n: Zoom CrossFit– Michael
1:15p: Open Gym- Michael
3:30p: Open Gym- Michael
4:45p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
6:00p: Zoom CrossFit– Cameron
7:15p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

A. Double Unders
3 minutes max reps

B. Partner WOD
For Time [20min cap]
4 Rounds
10 Wall Balls (20/14)
10 Toes To Bar
10 Burpees
3 Rounds
20 Wall Balls (20/14)
20 Toes To Bar
20 Burpees
2 Rounds
30 Wall Balls (20/14)
30 Toes To Bar
30 Burpees

At Home
B. Partner WOD
For Time [20min cap]
4 Rounds
10 Bow-tie Thrusters (35/25)
10 Straight Leg Raises
10 Burpees
3 Rounds
20 Bow-tie Thrusters (35/25)
20 Straight Leg Raises
20 Burpees
2 Rounds
30 Bow-tie Thrusters (35/25)
30 Straight Leg Raises
30 Burpees

Post double under reps and rounds and reps completed or time for the WOD. Ex: 248, 7+78 Rx.