Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Patrick
7:30p: All Levels CrossFit- Patrick
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. E3MOM 12
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps
B. 2 Rounds [14min cap]
30 Double Unders
20 Burpee Box Jump Overs (24/20″)
30 Single Arm DB Hang Clean and Jerks (50/35)
20 Hand Release Push Ups (Rx+ Handstand Push Ups)
Post load for Deadlift and time for WOD Ex: 435#, 10:25 Rx+
And coming tomorrow…
A. Rowling
10 frames of 100 m
Rest 30-60 seconds between frames.
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 rowling score and load for clean complex. Ex: 12, 275#
CFM Upcoming Events
Thursday, June 20th 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 10th Save the date! 31Heroes Charity & Fundraising WOD!!
