Upcoming Events
Thursday, October 19th 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
Workout of the Day (WOD)
On a running clock, in 14 minutes complete for time:
12-9-6-3 [7min cap]
Devil’s Press (50’s/35’s)
Burpee Box Jump Overs (24/20)
At the 7 minute mark with the remaining time
1 RM Hang Squat Clean
Post time for the WOD and load for hang squat clean: 5:50, 295# Rx.
And coming Saturday…
Partner WOD
For Time: [25min cap]
50/40 Cal Bike
60 GHD Sit Ups
50 DB Box Step Over (50/35)(24/20)
60 Shoulder-To-Overhead (95/65) (Rx+ 135/95)
50/40 Cal Ski
60 GHD Sit Ups
50 DB Box Step Over (50/35)(24/20)
60 Shoulder-To-Overhead (95/65) (Rx+ 135/95)
1 partner working at a time. All the reps are team totals. Partition the reps anyway.
Post time to complete WOD. Ex: 17:40 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 3×5
3 sets of 5 reps at 75% 1RM
B. 5 Rounds:
In a 2 minute window complete…
15 Russian KB Swings (53/35#) (Rx+ 70/53#)
15 Burpees Over Erg
Max Calorie Row
-Rest 2 minutes between rounds
Post load for bench and total calories from row. Ex: 205#, 72 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael
