FRI 06.16.23


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
Burpee Box Jumps (24/20)
Directly into…
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

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