Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
Workout of the Day (WOD)
A. Accessories: Baby Guns
Perform Lunges and Curls with Med Ball Strapped to belly (20/14)
Superset
Walking Lunges
4 x 9/9
DB Curls
4 x 8/8
B. Clean Complex
Hang Power Clean + Power Clean + Front Squat
4 x 3+2+1
(increase weight each round)
Post load for clean complex. Ex: 245#
And coming Saturday…
Oh! Baby, Baby!
Partner WOD
For Time [35min cap]
280 Team Med Ball Bear Hug Step Ups (20/14#)(24/20″)
10 Rounds (Partners alternate complete rounds)
150m Sandbag Cradle Carry (50/25)
10 Slam Ball Wall Balls (30/20)
5 Devil’s Press (50/35’s)
Post time for the WOD. Ex: 28:10 Rx.
Saturday Schedule
8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12:15p: Yoga- Monica Miller
And coming Sunday…
A. Tire Flips
3 x 10 (touch and go)
B. 3 Rounds
100m Farmer Carry (53/35’s)
15 Sledge Strikes
20 Mountain Climbers (L+R=1)
300m Run (around the building)
-2min Rest Between Rounds-
Post time for the WOD. Ex: 18:20 Rx.
Sunday Schedule
8:45a: Weightlifting- Anthony
10a: Open Gym- Michael
11a: All Levels CrossFit- Damon
12:15p: Yoga- Priscila Baptista
5,6p: Open Gym- Neal
CFM Upcoming Events
Thursday, June 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!
Saturday, August 10thSave the date! 31Heroes Charity & Fundraising WOD!!
