Upcoming Events
Thursday, December 21st 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- Liza
5:00p: All Levels CrossFit- Liza
6:00p: All Levels CrossFit- Liza
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 or Row Cals
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/row (each calorie equals one rep). Move immediately from one station to the next. After the minute on the bike/row, rest one minute. Complete three rounds. Score is the total number of repetitions completed in all three rounds.
Post total reps completed. Ex: 264 Rx
And coming Saturday…
Partner WOD
3 Rounds For Time: [20min cap]
20 Burpees
30 DB Box Step Overs (50/35’s at 24/20)
20/16 Cal Bike
100 Double Unders
All reps are team totals. 1 partner working at a time. Partners may partition the reps any way.
Post time for the WOD. Ex: 16:40 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
And coming Sunday…
A. Sprint Intervals
5 Sets, Each For Time:
150/125m Row, Ski or Echo Bike 12/9 Cal
Rest 1:00 between efforts
Post fastest and slowest split times. Ex: :24, :28
B. 7 Rounds [14min cap]
9 Goblet Squats (53/35) (Rx+= 70/53)
7 Kettlebell Swings (53/35) (Rx+= 70/53)
5 Ring Dips
Post time for the WOD. Ex: 8:20 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Liza
12n: Yoga- Michael
