Upcoming Events
Thursday, April 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- 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- Jeannette
7:00p: All Levels CrossFit- Jeannette
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 [14min cap]
100-75-50 Double-Unders
21-15-9 Burpees Over Dumbbell
21-15-9 Dumbbell Snatch (50/35)
Post load for squats, total jump rope and time for the WOD.
Ex: 115#, 184, 10:10 Rx
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+
