Workout of the Day (WOD)
A. 5-4-3-2-1-1-1 Deadlifts
increasing weight to heavy single
B. EMOM 12
Min 1: 5 Bent Over YTWL (5/2.5)
Min 2: 10 Downdog To Updog
Min 3: 20/20 sec Pistol Hold (Rx+ = 35/20)
Post load for deadlift. Ex: 455#
Upcoming Events
Saturday, June 13th 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!
Wednesday, June 17th 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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- Patrick
7:00p: All Levels CrossFit- Patrick
8:00p: Open Gym- Michael
And coming tomorrow…
Community Cup 25.2
Complete as many reps as possible following the interval of:
RX/ADVANCED –
Rd 1: 2 minutes of work, 1-minute rest
Rd 2: 2 minutes of work, 1-minute rest
Rd 3: 2 minutes of work, 1-minute rest
Rd 4: 3 minutes of work
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (95/65)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
Your score is the sum of the total number of reps completed each round.
Ex: 45+45+41+54 = 185 Rx.