Workout of the Day (WOD)
A. Bulgarian Split Squat
4 sets of 5/5 increasing weight
Complete 1 set E3MOM
B. AMRAP 2
Double-Unders
(Rx+ Triple Unders)
C. For Time [12min cap]
100-75-50 Double-Unders
21-15-9 Burpees Over Dumbbell
21-15-9 Dumbbell Snatch
Post load for squats, total jump rope and time for the WOD.
Ex: 115#, 184, 10:10 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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Michael
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Michael
And coming tomorrow…
A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Deadlifts (225/155)
Min 4: Push Ups (Rx+ = Strict Handstand Push Ups)
Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 Rx+
