Upcoming Events
Thursday, March 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!
Sunday, March 24th at 12:00pm CFM Brunch! Come hangout with your fav community while we indulge in some food from Flying Biscuit and drinks this upcoming Sunday 3/24 at 12:00 pm! +1 or +2’s are welcome!
Today’s schedule
6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Luke
1:00p: Open Gym- Luke
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. Turkish Get Ups
4 x 3
(3 reps each arm alternating)
-increase the weight each set or stay at the same weight
-Rx+ = use barbell
B. Rep Rounds [15min cap]
40-30-20-10 Wall Balls (20/14)
20-15-10-5 Hang Power Clean (135/95)
Post load for TGU and time for the WOD. Ex: 70#, 10:10 Rx.
And coming tomorrow…
A. EMOM 8
Min 1: Chest to Bar Pull Ups (less than 50%)
Min 2: V-Ups
B. 4 Rounds [20min cap]
400m Run
25 Sit Ups
15 Push Ups
Post time for the WOD. Ex: 15:10 Rx
