Workout of the Day (WOD)
Open Workout 25.2 (22.3 Repeat)
For Time: [12min cap]
21 Pull-ups
42 Double-unders
21 Thrusters (weight 1)
18 Chest-to-bar pull-ups
36 Double-unders
18 Thrusters (weight 2)
15 Bar muscle-ups
30 Double-unders
15 Thrusters (weight 3)
SCALING
Rx: Men (95/115/135), Women (65/75/85)
Scaled: Men (65/85/105), Women (45/55/65)
Single Unders
Jumping Pull-up, Pull-up, Chest-to-bar Pull-up
Foundation: (45/35) all sets
Single Unders or Jumping Jacks
Bent row (45/35), Jumping Pull-up, Jumping Chest-to-bar Pull-up
Post the time to complete or total reps completed. Ex: 9:40 Rx
Upcoming Events
Friday, March 7th Friday Night Lights (FNL) continues for Workout 25.2! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 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!
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: Friday Night Lights Doors Open
And coming Saturday…
Partner WOD
AMRAP 5-7-9
12 Burpee box jump-overs (24/20”)
100m KB Farmer’s Carry (53’s/35’s)
20/16 Cal Bike
Rest 1 minute between AMRAPs and continue where you left off.
All reps are team totals. 1 partner working at a time. Partition the reps any way. Both partners must walk 100m while 1 partner carry’s KBs.
Post rounds and reps. 100m = 10 reps. Ex: 7+24 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. 3 Rounds For Time: [20min cap]
90 Air Squats
30 Russian Kettlebell Swings (53/35)
10 Power Snatches (135/95)
B. Power Snatch 5×1
In 10 minutes work up to a heavy single
-start at 60-70%
-build to 80-90% to finish
-Note this is after a workout so this does not have to be a PR
-if feeling good, and form allows working up beyond 90% or to a new 1RM
Post time for the WOD and load for snatch. Ex: 15:55 Rx, 210#
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael
