Upcoming Events
Thursday, January 18th 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- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
Rep Rounds For Time: [18min cap]
5-10-15-20
Burpee Pull Ups
Deficit Push Ups (45/25 plates)
25-25ft DB Walking Lunges (50’s/35’s) each round
B. Midline
EMOM 9
Min 1: 15/12 Cal Ski or Echo Bike or Row
Min 2: 10 Bird Dog
Min 3: 15 Hollow Rocks
Post time for the WOD. Ex: 13:30 Rx.
And coming Saturday…
Partner WOD
5 Rounds [30min cap]
600/500m Row
30 Toes to bar
6 Squat Cleans (185/125) (Rx+ = 225/155)
1 partner working at a time. Partners may partition the reps any way.
Post time to complete the WOD. Ex: 23:40 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…
A. 5 Rounds
For Quality
5 Strict Press (65% 1RM)
40ft Handstand Walk
B. AMRAP 6
6 Pull Ups
8 Goblet Squats (53/35)
10 Sit Ups
Post rounds and reps for AMRAP. Ex: 6+6 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael
