Upcoming Events
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!
Saturday, August 12th 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- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
Workout of the Day (WOD)
A. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead
B. 3 Rounds For Time [24min cap]
400m Run
500m Row
24 Kettlebell Swings (53/35)
30 Wall Balls (20/14)
Post time for the WOD. Ex: 19:40 Rx
And coming Saturday…
Partner WOD
For Time [20min cap]
30 Power Clean (165/115)
30 Bar Facing Burpees
200m Farmer Carry (105’s/70’s)
30 Power Clean (165/115)
30 Bar Facing Burpees
60/48 Cal Bike
All the reps and distance are team totals. One partner working at a time. Partners must complete a minimum of 3 burpees before switching.
Post the time to complete the WOD. Ex: 12:33 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. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row
B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0
*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)
Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael
