Upcoming Events
Saturday, August 12th 31Heroes Charity & Fundraising WOD!!
Thursday, August 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!
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)
For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run
Post time for the WOD. 14:20 Rx
And coming Saturday…
Get to da Choppa!
Partner WOD
2 Rounds [26min cap]
100 Double Unders
15 Burpee Box Jump Overs (30/24”)
200m Kettlebell Farmers Carry (70’s/53’s)
15 Thrusters (155/105)
100m Sled Push (180/135)
10 Power Snatch (155/105)
3min rest between rounds
One person working at a time. All reps are team totals. Partners may partition the reps anyway.
Post time to complete WOD including rest. Ex: 18:50 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…
PumpDay
For Time [30min cap]
10-9-8-7-6-5-4-3-2-1
Seated DB Arnold Press (50’s/35’s)
Single Arm DB Row (each arm) (50/35)
600m Run
10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups
Post time to complete WOD. Ex: 20:14 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael
