Upcoming Events
Friday, March 8th Friday Night Lights (FNL) continues for Workout 24.2 at 5:30 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Beach Party. Wear your favorite beach or swim apparel to show your spirit!
FNL Spirit Themes
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!
Thursday, March 21st 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: Doors Open for FNL! Heats start at 6:30p
Workout of the Day (WOD)
Open Workout 24.2
AMRAP 20
300m Row
10 Deadlifts
50 Double-unders
Rx (185/125), Double-unders
Scaled (135/95), Single-unders
Foundations (75/55) or lighter, Single-unders or jumping jacks
Score total reps completed 10m = 1 rep. 1 round = 90 reps.
Ex: 752 Rx.
And coming Saturday…
A. EMOM 5
1-3 bar muscle-ups
Score total reps completed. Ex: 15 Rx.
B. Partner WOD
Complete as many rep rounds as possible in 14:00 of:
2-4-6-8-10-12-14-16-18-20-22-…
Chest-to-bar pull-ups
Burpee box jump-overs (24/20”)
… continue to add 2 reps to each movement in the sequence until time expires.
All reps are team totals. 1 partner working at a time. Partition the reps any way.
Post rounds and reps. Ex: 9+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
-if feeling good, and form allows working up 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
