FRI 12.13.24

Workout of the Day (WOD)

Fight Club
3 Rounds for Total Reps
1:00 Thrusters (95/65 lb)
1:00 Power Cleans (95/65 lb)
1:00 Box Jump-Overs (24/20 in)
1:00 Pull-Ups
1:00 Echo Bike
1:00 Rest

With a running clock complete one minute of max repetitions each of thrusters, power cleans, box jump-overs, pull-ups, and calories on the bike (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike, rest for one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.

Post total reps completed. Ex: 264 Rx

Upcoming Events

Thursday, December 12th and 19th 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!

Today’s schedule

6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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
3 Rounds For Time [30min cap]
40 DB Box Step Overs (50/35’s at 24/20)
10 Sandbag Clean (150/100)
40 Burpees
10 Rope Climbs*
*All athletes must wear long socks or shin guards to protect shins when climbing

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way except a minimum of 4 burpees must be completed before switching partners.

Post time for the WOD. Ex: 23:10 Rx