Workout of the Day (WOD)
CFM Closed for Juneteenth
At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups
Post time for the WOD. Ex: 14:40 Rx
Upcoming Events
Wednesday, June 17th 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!
Friday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Saturday. See SugarWOD for at home or outdoor workout option.
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: 38:20 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. Strict Pull Ups
5 sets of 5 reps
B. For Time [20min Cap]
500m Run
40 Push-ups
30 DB Snatch (50/35)
20 Inverted Burpees
30 DB Snatch (50/35)
40 Push-ups
500m Run
Post time for the WOD. Ex: 15:45 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael