Upcoming Events
Thursday, April 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- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. EMOM 10:
1 Power Snatch.
All reps at the same weight.
B. 3 Rounds For Time [12min cap]:
21 Overhead Squats*
21 Power Snatch*
Barbell Weight
Rx (95/65)*
Intermediate (75/55)*
Scaled (45/35)*
*No dropping the bar. Athletes must set the barbell down between sets.
Post snatch weight and time for the WOD. Ex: 165#, 8:21 Rx.
And coming Saturday…
Partner WOD
3 Rounds For Time [27min cap]
50/40 Cal Row
300m Sandbag Hill Run (50/25) together
15 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)
All reps are team totals. One person working at a time. The 300m run is together with 1 sandbag. Partners may switch sandbag as often as desired. Partition the rounds and reps any way.
Post time for WOD. Ex: 18:12 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Michael
And coming Sunday…
A. Rope Climbs:
In 10 minutes practice rope climbs
B. 3 Rounds [18min cap]
10 GHD Situps
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell Swings (70/50)
30 Double Unders
Rest 2 minutes
3 Rounds
10 Toes to Bar
10 Dumbbell Thursters (35’s/25’s)
10 Kettlebell Swings (70/50)
30 Double Unders
Post time for WOD Ex: 12:20 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Jeannette
12n: Yoga- Michael
