Upcoming Events
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
Thursday, April 25th 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- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym-
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross
Workout of the Day (WOD)
On a running clock complete…
[0-8min]
2 Rounds
400m Run
400/325m Row
[8-15min]
AMRAP 7
7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats
[16-24min]
2 Rounds
400m Run
400/325m Row
[24-31min]
AMRAP 7
7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats
Post time for rounds and total rounds in AMRAP. Continue AMRAP where you left off.
Ex: 7:10, 7:25, 10+18
And coming tomorrow…
A. Back Squat
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4M
B. AMRAP 10
12 Dumbbell Hang Clean (35’s/50’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (20/24″)
Post squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.
