FRI 05.10.24


Upcoming Events

Thursday, May 16th 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 18th CFM 12th 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- Anastasia
7:00a: All Levels CrossFit- Anastasia
8:00a: Open Gym- Anastasia
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. Pause Front Squat (2 sec)

B. 3 Rounds [15min cap]
25 Wallballs (20/14 at 10/9ft)
20 Kettlebell Swings (53/35)
15 Pull Ups (Rx+ C2B)
10 Front Squats (155/105)

Post load for squat and time to complete WOD Ex: 275#, 10:45 Rx

And coming Saturday…

Obi Ani
Partner WOD
Rep Rounds For Time [30min cap]

Box Jump Overs (20/24), partner Dead Hang Hold
Deadlift (155/225), partner Handstand Hold
2 Rope Climbs** Each Round, partner Deadlift Hold

All reps are team totals.
1 partner working at a time while other in hold.
Partition the rounds and reps any way.

**All athletes must wear long socks or shin guard to protect their shins for climbing the rope.

Post the time for the WOD. Ex: 23:40 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…

For Time (on a running clock) [28min cap]
4 Rounds*
8 Clean and Jerk (65/95) (Rx+ 85/115)
15 Sit Ups (Rx+ Medball Sit Ups 14/20)
200m Run
Rest 4 minutes
4 Rounds
8 Overhead Squat (65/95) (Rx+ 85/115)
15 Sit Ups (Rx+ GHD Sit Ups)
200m Run

*[12min cap on 1st 4 rounds]

Score total time for the WOD including rest. Ex: 21:10 Rx

Sunday Schedule

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

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