Upcoming Events
Thursday, June 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!
Saturday, June 22nd OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. 3 sets each for time:
2 Rounds [5min cap]
24 Alternating DB Snatch (50/35)
24 Burpees Over DB
Rest 4 minutes
2 Rounds [4min cap]
18 Alternating DB Snatch (50/35)
18 Burpees Over DB
Rest 3 minutes
2 Rounds [3min cap]
12 Alternating DB Snatch (50/35)
12 Burpees Over DB
B. EMOM 10
Min 1: Toes to Bar
Min 2: Devil’s Press (50’s/35’s)
Post time for each set. If capped add 1 sec for each rep not completed. For the EMOM score fewest reps of toes to bar and devil’s press.
Ex: 4:20, 3:01, 1:55, 18, 4 Rx
And coming tomorrow…
A. E3MOM 12
Snatch Complex (increase weight each round)
2 Hang Power Snatch + 2 Overhead Squat
B. AMRAP 16
5 Power Cleans (65% 1RM)
10 Alternating Pistols
15/12 Cal Row
Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx @155#
