FRI 11.28.25

Workout of the Day (WOD)

A. Weighted Pull Ups
3 sets of 5 reps
Superset with 3 box jumps increasing height each set

B. Partner WOD
3 Rounds [24min cap]
400m Run Relay
40/30 Push-ups
200m Farmer’s Carry (53’s/35’s) (Rx+ 70’s/53’s)
20 Box Jumps (30/24″) (Rx+ 36/30″)

All the reps are team totals. 1 partner working at a time. Both partners must walk together on the farmer’s carry with 1 partner carrying both kettlebells. Partition the reps and distance any way.

Post load for pull-ups and time for the WOD. If time capped add a sec for each rep. 10m = 1 rep.
Ex: 53#, 18:38 Rx+

Upcoming Events

Saturday, December 13th Save the date! CFM Holiday Party 6-9 pm!

Thursday, December 11th and 18th CFM Bring-A-Friend Days! 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!

CFM Thanksgiving Schedule

Thursday: Happy Thanksgiving! CFM Closed.
Friday: Noon class.
Saturday & Sunday: Resume regular schedule.

Today’s schedule

11:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael

And coming Saturday…

A. Partner WOD
For Time: [15min cap]
120/90 Cal Row
80 Bar Facing Burpees
40 Clean & Jerk (155/105)

B. Clean & Jerk Complex
Every 3 minutes for 5 sets:
Power Clean + Hang Squat Clean + Jerk

All reps team total. 1 partner working at a time. partition the reps any way. If you finish before the time cap, rest until the 15 minute mark. Part B. will begin 5 minutes after the time cap.

Post time for the WOD and load for C&J complex. Ex: 11:45, 255# Rx