Upcoming Events
Thursday, June 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- 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- Isabelle
5:00p: All Levels CrossFit- Isabelle
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
Workout of the Day (WOD)
A. For Time [20min cap]
22-18-14-10
Alternating DB Snatch (50/35)
Sit Ups
Burpees Over DB
Sit Ups
B. EMOM 10
Min 1: Toes to Bar
Min 2: Devil’s Press (50’s/35’s)
Post time for the WOD and fewest reps of toes to bar and devil’s press in the EMOM.
Ex: 12:45, 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#
