MON 03.13.23


Upcoming Events

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. Ring Pull Ups
4 Rounds Not for Time
8 Strict Ring Pull Ups
5 Muscle Up Transition + Ring Dip (low rings)

B. EMOM 18
Min 1: 25 Air Squats
Min 2: 15 Med Ball Sit Ups (20/14)
Min 3: 30 sec Handstand Hold

Post the fewest number of squats, sit ups, and time for HS. Ex: 25, 15, 0:30 Rx.

And coming tomorrow…

5 Rounds for Time [20min cap]
100 Double Unders
15 Burpee Box Jump Overs (24/20″)
12 DB Thrusters (50’s/35’s)

Post time for the WOD or rounds completed. Ex: 4+110 Rx.

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