Workout of the Day (WOD)
10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders
Post time for the WOD. Ex 14:22 Rx.
Upcoming Events
Thursday, January 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!
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
And coming Saturday…
Teams of 3
For Time: [40min cap]
60/48 Cal Bike
60 Toes To Bar
60 DB Snatch (50/35)
60/48 Cal Row
60 Toes To Bar
50 Alt DB Devil’s Press (50/35)
60/48 Cal Bike
60 Toes To Bar
40 DB Ground to Overhead (50’s/35,)
60/48 Cal Row
60 Toes To Bar
30 Devil’s Press (50’s/35’s)
1 team member working at a time. All reps are a team total. Partition the reps any way. 2 non-working team members must be touching the bike or rower while another partner is working on the non-bike/row movements.
Post time for the WOD. Ex: 29:40
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…
EMOM 20
Min 1: 12 Plate Overhead Lunges (45/25)
Min 2: 5 Strict Pull Ups + 10 Parallette Push Ups (One Parallette per hand)
Min 3: 12 DB Box Step Overs (50’s/35’s)(24/20)
Min 4: 15 Double Russian KB Swing (53’s/35’s)
Score fewest reps completed for each movement.
Ex: 12, 15, 12, 15 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
