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)
A. Strict Press
2-2-2-2-2
B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets
Post load for press and time each set. 160#, 1:42, 1:47 Rx
And coming Saturday…
Partner WOD
3 Sets
In a 8 minute window complete:
800m Run Relay
40 DB Box Step Over (50’s/35’s at 24/20″)
Max Reps Burpee Pull-ups
-Rest 2 minute between sets-
All reps are team totals. 1 partner working at a time. Partition the reps any way. While one partner is doing burpee pull-ups the other partner must be touching the box.
Post total reps of steps overs and burpee pull-ups. Ex: 218 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. Split Stance KB Deadlift
4 x 8/8
add weight each set
B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold
Post time for the WOD. Ex: 18:20 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael
