Workout of the Day (WOD)
4 Rounds [20min cap]
400m Run
4 Ring Muscle Ups (Rx+ = 8 reps)
12 Burpee Box Jump Overs (24/20)
Post time for the WOD. Ex: 16:20 Rx
Upcoming Events
Thursday, April 17th 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!
Saturday, May 10th CFM 13th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Jeannette
And coming tomorrow…
A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest
Increase weight each round:
73% of 1RM Front Squat For Both
76% of 1RM Front Squat For Both
79% of 1RM Front Squat For Both
82% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both
B. Cooldown Stretches
Couch Stretch (L/R)
Pigeon Stretch (L/R)
Post load for squat. Ex: 310#
