Upcoming Events
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
Thursday, April 25th 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- Luke
7:00a: All Levels CrossFit- Luke
8:00a: Open Gym- Luke
12n: All Levels CrossFit- Luke
1:00p: Open Gym- Luke
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
Quarterfinals Workout 2
3 rounds for time of: [20min cap]
50 wall-ball shots (20/14 at 10/9ft)
50 lateral burpee box jump-overs (24/20”)
Post time for the workout. Ex: 19:34 Rx
And coming Saturday…
Quarterfinals Workout 3
For time: [15min cap]
3 rounds:
10 handstand push-ups
20 toes-to-bars
2 rounds:
10 strict handstand push-ups
5 rope climbs, 15 feet
1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups
Post the time to complete the workout. Ex: 14:31 Rx
Saturday Schedule
8:30a: Open Gym- Jeannette
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Kevin
And coming Sunday…
Quarterfinals Workout 4
With a continually running clock,
complete as many reps as possible in 10 minutes of:
10 clean and jerks (135/85)
Rest 1 minute
10 clean and jerks (185/125)
Rest 1 minute
10 clean and jerks (225/155)
Rest 1 minute
Max-reps clean and jerks in time remaining (245/165)
Score total reps completed. Ex: 32 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Luke
12:15p: Yoga- Michael
