Workout of the Day (WOD)
A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Strict Handstand Push Ups
B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)
Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.
Upcoming Events
Wednesday, June 18th 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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
4:00p: Open Gym- Sofia
5:00p: All Levels CrossFit- Sofia
6:00p: All Levels CrossFit- Sofia
And coming Saturday…
Partner WOD
For Time: [30min cap]
60 Synchronized AbMat Sit-Ups
100/80 Cal Row
60 Toes-to-Bars
100/80 Cal Row
60 Synchronized Alt Medball Sit-Ups (20/14)
100/80 Cal Row
All reps are team totals. 1 partner working at a time on the row and toes-to-bar. Partners may switch who is working as often as they would like. Both partners synchronized on sit-up movements.
Post the time to complete the WOD. Ex: 21:10 Rx
Saturday Schedule
8:30a: Open Gym- Stasia
9:30a: All Levels CrossFit- Stasia
10:30a: All Levels CrossFit- Cameron
11:45a: Yoga- Cameron
And coming Sunday…
3 Rounds
AMRAP 5
BUY-IN: 200-m KB farmer’s carry (53/35)
Then as many rounds and reps as possible of:
5 push-ups*
10 box jump overs (24/20)
5 push-ups*
10 KB goblet squats (53/35)
-Rest 2:00 between 5 minute rounds.
-Use a single KB for farmer’s carry and squats.
-Start each round with the carry.
-Continue AMRAP where you left off.
*Rx+ plate deficit push up 3/2”
Post total rounds completed. 9+5 Rx
Sunday Schedule
9a: Weightlifting- Cameron
11a: All Levels CrossFit- Liza
12:15p: Yoga- Liza
