Upcoming Events
Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.
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. 2 sets each for time:
1000m Row
40 Burpees Over Erg
Rest 1:1
Score time for each set. Ex: 6:10, 5:54 Rx.
B. EMOM 9
Min 1: V-ups
Min 2: Candlestick to Straddle
Min 3: Rower Pike Ups
And coming tomorrow…
A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
Levels: Scaled/Intermediate/Rx
(M = 65/135/185, W = 35/85/125)
B. 3-way Hamstring stretch
Post rounds and reps completed. Ex: 6+8 Rx
