Upcoming Events
Thursday, January 18th 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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Thruster (From Ground)
5-4-3-2
B. Every 2 minutes for 18 minutes
7 Power Clean (135/95)
7 Bar Facing Burpees
Each round add 1 rep to each movement. If you are unable to finish the total reps, go back to 7 and stay at 7 (or lower) through the end of the workout.
Score is highest number of rounds completed successfully plus the reps in the final partial round.
Post load for thruster and reps and rounds. Ex: 195#, 8+28 Rx.
And coming tomorrow…
A. Hang Power Snatch:
In 15 minutes work up to a heavy triple.
B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders
Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx
