Workout of the Day (WOD)
For Time [15min cap]
21 Deadlift (185/135)
21 Pull-ups
100 Double Unders
15 Deadlift
15 Pull-ups
75 Double Unders
9 Deadlift
9 Pull-ups
50 Double Unders
Post the time for the WOD. Ex: 8:10 Rx
Upcoming Events
Monday, Sept 1st Labor Day! Gym will be closed for the holiday. Resume regular schedule on Tuesday.
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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD [30min cap]
1 Round
30 Thrusters (95/65)
40 Bar Facing Burpees
50/40 Cal Echo Bike
2 Rounds
15 Thrusters
20 Bar Facing Burpees
25/20 Cal Echo Bike
3 Rounds
10 Thrusters
15 Bar Facing Burpees
20/16 Cal Echo Bike
1 partner working at a time. Partition the reps any way. All the reps are team totals.
Post the time for the WOD. Ex: 22:49 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Liza
11:45a: Yoga- Michael
And coming Sunday…
5 Rounds (50 sec work: 10 sec rest)
Min 1: Walking Lunge (5ft = 1 rep)
Min 2: Wall Walks
Min 3: Cal Row
Min 4: DB Snatch (50/35) (Rx+ 70/50)
Post fewest reps completed of each movement. Ex: 10, 4, 15, 12 Rx+
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
