CFM Upcoming Events
Saturday, August 13th 31Heroes Charity & Fundraising WOD!!
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- Jeannette
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Power Clean
3-3-3-3-3
B. AMRAP 10
5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders
Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx
And coming Saturday…
Opener: Thank You Next
“Weekend Adventure”
Partner WOD
AMRAP 20
30 Double DB GTO (35’s/20’s)*
25 Cal Row
20 Box Jumps (24/20)*
15 Burpees
Finisher: Abz For Days
Bicycles
Flutter Kicks
Toe Touches
*Rx+ (50’s/35’s), (30/24”)
All the reps are team totals. 1 Partner working at a time. Partners may partition the reps any way, but 1 partner must do a minimum of 3 burpees before switching.
Score rounds and reps from AMRAP. Ex: 3+49 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Maya Nenova
And coming Sunday…
A. Strict Pull Ups
5 sets of 5 reps
B. For Time [20min Cap]
600m Run
50 Sit Ups
40 DB Snatch (50/35)
30 Wall balls (20/14) to 10/9ft
20 Inverted Burpees
30 Wall balls (20/14) to 10/9ft
40 DB Snatch (50/35)
50 Sit Ups
600m Run
Post time for the WOD. Ex: 15:45 Rx.
Sunday Schedule
9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael
