Workout of the Day (WOD)
A. 8 Rounds
Every 2 minutes complete for time:
10 Sumo Deadlift High Pulls (75/55)
10 Wall-balls (20/14 at 11/10 ft)
B. Shoulder Press
3-3-3-3
-work up to a heavy set of 3
-start at 60-70% and build to 80-90%
Post slowest time for the WOD and load for press. Ex: 0:51 Rx, 160#
Upcoming Events
Friday, March 14th Friday Night Lights (FNL) continues for Workout 25.3! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 20th 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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
And coming tomorrow…
A. 10 Rounds For Time: [15min cap]
3 Bar muscle-ups
80m run
B. Strict Chin-ups
Complete 3 sets of 3-10 reps
-rest 2 minutes between sets
Post time for the WOD and total chin-ups completed. Ex: 9:10, 30 Rx
