
Workout of the Day (WOD)
Quarterfinals Workout 24.2
3 rounds for time of: [20min cap]
50 wall-ball shots (20/14 at 10/9ft)
50 lateral burpee box jump-overs (24/20”)
If time capped, add 1 sec for each rep not completed to score in SugarWOD.
Ex: 2+50 (50 reps remaining) = 20:50
If all reps are completed, post time for the workout. Ex: 19:34 Rx
Upcoming Events
Thursday, April 17th 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, 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!!
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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- Michael
And coming Saturday…
Partner WOD
For Time: [30min cap]
3 Rounds
25/20 Cal Bike
4×12.5m Sled Push (270/180)
40 Toes-to-bar
2 Rounds:
25/20 Cal Bike
4×12.5m Sled Push (270/180)
10 Rope Climbs**
1 Round:
25/20 Cal Bike
4×12.5m Sled Push (270/180)
20 Muscle-ups
**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.
If time capped, add 1 sec for each rep not completed to score.
Ex: 5+35 (14 reps remaining) = 30:14
If all reps are completed, post time for the workout. Ex: 24:31 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
Quarterfinals Workout 24.4
With a continually running clock,
complete as many reps as possible in 10 minutes of:
10 clean and jerks (135/85)
Rest 1 minute
10 clean and jerks (185/125)
Rest 1 minute
10 clean and jerks (225/155)
Rest 1 minute
Max-reps clean and jerks in time remaining (245/165)
Score total reps completed. Ex: 32 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael