Upcoming Events
Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes for your spirt on Friday night!
FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 16th 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- Kevin
7:00p: All Levels CrossFit- Kevin
Workout of the Day (WOD)
A. Weighted Chin Ups
3 sets of 7 reps
B. AMRAP 5
12 Snatches (75/55)
8 Bar Facing Burpees
Rest 5 minutes
AMRAP 5
8 Snatches (75/55)
12 Bar Facing Burpees
Rx+ = 95/65
Post load for chin ups and reps for AMRAPs.
Ex: 45#, 106, 92 Rx.
And coming tomorrow…
A. 2 Rounds For Time: [20min cap]
32/24 Cal Row
15-12-9
Toes-To-Bars
DB Box Step-ups (50/35 at 24/20″)
Alternating DB Snatches (50/35)
B. Double Unders Practice
1:00 Max Reps
1:00 Rest
0:45 Max Reps
1:15 Rest
0:30 Max Reps
1:30 Rest
0:15 Max Reps
Post time for the WOD and total double unders completed. Ex: 15:30 Rx, 225.
