Upcoming Events
Thursday, February 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!
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)
A. For Time [18min cap]
30-20-10
Deadlifts (155/105)
Bar Over Burpees
Chest to Bar Pull-ups
B. Front Squat
12 min to work to a Heavy 3 Rep from the rack
Post time for the WOD and load for front squat. Ex: 13:49 Rx, 285#
And coming Saturday…
Teams of 3
4 Sets
Complete each set for time within 9 minute window:
Sets 1 and 3
60 GHD Sit-Ups
30 Devil’s Press 1-Arm (35/25)
60/48 Cal Bike
Sets 2 and 4
60 Weighted Anchored Bowtie Sit-ups (35/25)
30 Devil’s Press 1-Arm (35/25)
60/48 Cal Row
All reps are team totals. 1 partner working at a time. Add 1 sec for each rep not completed within window.
Post time for each set. Ex: 6:50, 7:20, 7:15, 7:43 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…
For Time [13min cap]
60 DB Overhead Lunges (50/35)
40 Hand Release Push Ups
20 Hang Power Snatches (95/65)
10 Wall Walks
5 Squat Clean (165/115)
Post time for WOD. Ex: 11:23 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael
