Workout of the Day (WOD)
A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 5/5 Single Leg KB Deadlift (70/53)
Minute 3: 15 Air Squats
Post load for deadlift and total HSPU. Ex: 325#, 42 Rx+
Upcoming Events
Thursday, April 17th 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!
Saturday, May 10th CFM 13th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
Eva Strong
Partner WOD
5 Rounds For Time: [30min cap]
24 Double Unders Together
19 Toes To Bar
2 Clean & Jerks (205/135)
400m Run Together
*Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.
Post time for the WOD. Ex: 21:10 Rx
Saturday Schedule
8:30a: Open Gym- Luke
9:30a: All Levels CrossFit- Luke
10:30a: All Levels CrossFit- Sofia
11:45a: Yoga- Cancelled
And coming Sunday…
Every 2:00 for 8 rounds:
15 Wall-Ball Shots (20/14 at 10/9ft)
Max Cal Row
-Rest 2:00 between rounds.
Score total calories from 8 rounds. Ex: 214 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12:15p: Yoga- Liza
