Workout of the Day (WOD)
A. 5-10-15-20 Rep Rounds [14min cap]
Cal Row
Front Squats (135/95)
B. Stretching
1:00 barbell quad roll/leg
1:00 couch stretch stretch/leg
1:00 straddle stretch
1:00 pigeon stretch/side
Post time for the WOD. Ex: 8:11 Rx.
Upcoming Events
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!!
Thursday, May 15th 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- 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- Hailey
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
And coming tomorrow…
A. Snatch Complex
Hang Squat Snatch + OHS
4 x 2+1
B. EMOM 16
Minute 1: 5-10 Bar Muscle Ups
Minute 2: 8-16 Box Jumps (30/24″)
Minute 3: 5-10 Snatch (135/95)
Minute 4: Rest
Post load for complex and fewest reps completed for each movement.
Ex: 170#, 6,12, 9 Rx.
