FRI 03.15.24 Open Workout 24.3 and FNL!


Upcoming Events

Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!

FNL Spirit Themes
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!

Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!

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
5:00p: All Levels CrossFit- Javi
5:45p: Doors Open for FNL! Heats start at 6:15p

Workout of the Day (WOD)

Open Workout 24.3
All for time: [15min cap]

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Rx (men: 95/135, women: 65/95)
Scaled (men: 65/95, women: 45/65), jumping chest-to-bar, chin-over-bar pull-ups
Foundations (men: pvc/45, women: pvc/35), bent row 45/35, push-ups

Post the time for the work or reps completed at cap. Ex: 152 Rx

And coming Saturday…

Partner WOD

40 Bar-facing burpees
40 Power Clean (95/65)
40 Bar-facing burpees
30 Power Clean (135/95)
40 Bar-facing burpees
20 Power Clean (185/125)
40 Bar-facing burpees
Max-rep Power Clean (225/155)

Post total reps completed. Ex: 258 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. Yoke Carry
5 x 40m (increase weight each round)

B. 3 Rounds [12min cap]
21 Toes to Bar
12 Deadlifts (185/135)
3 Rope Climbs*

*Athletes must wear long socks (or shin/ankle protection) to climb ropes.

Post time for the WOD. Ex: 8:41 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Michael

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