Workout of the Day (WOD)
A. 10 Rounds [15min cap]
7 Power Clean (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)
B. EMOM 8
Min 1: L-Sit Hold
Min 2: Handstand Hold
Min 3: Pigeon R
Min 4: Pigeon L
Min 5: L-Sit Hold
Min 6: Handstand Hold
Min 7: Straddle Stretch
Min 8: Butterfly Stretch
Post time for the WOD. Ex: 8:10 Rx.
Upcoming Events
Thursday, November 20th 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!
Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!
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- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
And coming Saturday…
Partner WOD
For Time [27min cap]
3 Rounds
24 Thrusters (95/65)
24 Pull-Ups
3 Rounds
18 Thrusters (115/85)
18 Chest-to-bar Pull-Ups
3 Rounds
12 Thrusters (135/95)
12 Bar Muscle-Ups
All reps are team totals. 1 partner working at a time. Teams may partition the rounds and reps any way.
Post time for the WOD. Ex: 22:41 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…
TBA
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael
