Workout of the Day (WOD)
Open Workout 26.3
For time: [16min cap]
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1
2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 2
2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3
Rx: Men (95/115/135), Women (65/75/85)
Scaled: Step Over, Men (65/85/95) Women (45/55/65)
Foundation: Step Over, Men (45/55/65), Women (25/35/45)
If time capped, post total reps completed. Ex: 245 Rx
If all reps are completed, log the time to finish. Ex: 15:49 Rx
Upcoming Events
Friday, March 13th Friday Night Lights (FNL) continues for Workout 26.3 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 3rd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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…
A. Power Box Jump
7 sets of 1 rep
Start from standing still
Jump and land above parallel squat position
Increase the height as form allows
B. Partner WOD
4 Rounds [18min cap]
16 Box Jumps (24/20”)
20 Toes to Bar
16 Box Jumps (24/20”)
4 Rope Climbs*
*Athletes must wear long socks (or shin/ankle protection) to climb ropes.
All reps are team totals. 1 partner working at a time. Partition the reps anyway.
Post time for the WOD. Ex: 12:49 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. Weighted Pull-ups
4 sets of 5 reps
increase weight each set
Complete 1 set every 3:30
B. Every 3:00 for 7 rounds:
200m Run
12 DB Box Step-Overs (35’s/25’s at 24/20″)
Post load for pull-ups and slowest time for the WOD. Ex: 44#, 1:38 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael