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. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk
B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
And coming Saturday…
Team of 3
For Time: [25min cap]
30 Thrusters (135/95)
Athlete 1: 60/48 Cal Row
Athlete 2&3: 50 Synchro Burpees Over the Bar
24 Thrusters 135/95)
Athlete 2: 60/48 Cal Row
Athlete 1&3: 50 Synchro Burpees Over the Bar
18 Thrusters (135/95)
Athlete 3: 60/48 Cal Row
Athlete 1&2: 50 Synchro Burpees Over the Bar
12 Thrusters (135/95)
Thrusters reps are team total. 1 partner working at a time. 1 athlete will row while the other 2 perform burpees. Once the row and burpees are complete, advance to the next set of thrusters.
Score time to complete the WOD. Ex: 17:40 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. EMOM 12
Min 1: 100m KB Front Rack Carry (53/35’s)
Min 2: 80 Double Unders
Min 3: 10 Bench Press (50%)
B. 3 Rounds [15min cap]
7/7 Single Arm DB Overhead Squats (50/35)
22 KB Deadlifts (53/35’s)
200m Run
Record time to complete WOD Ex. 9:49 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael
