Workout of the Day (WOD)
A. Pause Front Squat
(2 second Pause)
2-2-2-2-2
B. AMRAP 10
36 Double Unders
9 Wallballs (30/20 at 10/9ft)
Post load for squat and rounds for AMRAP. Ex: 275#, 9+34 Rx
Upcoming Events
Thursday, September 18th 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD
24-20-16-12-8-4 Rep Rounds [30min cap]
Devil’s Press (50’s/35’s)
Bar Muscle Ups
4 Rope Climbs Each Round*
*All athletes must were long socks or shin guards to protect shins when climbing
1 partner working at a time. All reps are team totals. Partners may partition the reps any way.
Post time to complete WOD Ex: 21:10 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Michael
And coming Sunday…
A. Single Leg Kettlebell Deadlift
3 x 5/5
B. 10 Sets (30 sec work:10 sec rest)
Station 1: 1-Arm DB Thrusters (35/25) (Rx+ 50/35)
Station 2: Alt Single Leg V-ups (Rx+ Alt Single Leg Toes to Bar)
Station 3: Rest
Score fewest reps completed for each movement. Ex: 10, 12 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
