Upcoming Events
Monday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.
Thursday, July 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- Jeannette
5:00p: All Levels CrossFit- Jeannette
6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
A. For Time [15min cap]
3 Rounds
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)
B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises
Post time for the WOD. Ex: 10:10 Rx.
And coming Saturday…
Indiana Jones
Partner WOD
For Time [40min cap]
1000m – 800m – 600m – 400m – 200m
Relay Run
50-40-30-20-10
Burpee Box Jumps (24/20)
Directly into…
50-40-30-20-10
Toes to Bar
Front Squats
Round of 50: 115/75
Round of 40: 135/95
Round of 30: 155/105
Round of 20: 185/125
Round of 10: 205/145
1 partner working at a time. The runs are split into 200m relays. The repetitions may be partitioned anyway for the BBJs, T2B, and Front Squats.
Post time for the WOD. Ex: 33:20 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…
A. 3 Rounds NOT for time
6 Seated Arnold Press (alternating)AHAP
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks
B. 3 Rounds [17min cap]
100m Farmer Carry (70/53’s)
20 Goblet Squats (70/53)
30 Sledge Strikes
Rest 1 minute between rounds
Post time for WOD and sledge weight.
Ex: 13:45 Rx (16#)
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael
