Workout of the Day (WOD)
A. Power Clean
4 sets of 3 reps 80% of 1RM
Rest 3 minutes between sets
B. EMOM 16
Min 1: Toes to Bar
Min 2: Bar Facing Burpees
Min 3: Hang Power Clean (120/85) (Rx+ 155/105)
Min 4: Rest
Post load for clean and total reps from the EMOM. Ex: 215#, 182 Rx+
Upcoming Events
Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.
Thursday, July 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!
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Javi
1:00p: Open Gym- Javi
4:00p: Open Gym- Hailey
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Jeannette
And coming tomorrow…
A. E3MOM12
Min 1: 5 Back Squat (75% of 1RM)
Min 2: 8-12 Push Ups
Min 3: 5-8 Strict Chin Ups
B. 2 Sets For Time
In a 6 minute window complete:
1000/850m Row
100 Double Unders
Rest reminder of the time
Start 2nd set at the 10 minute mark
Post load for squats and time for each set. Ex: 320#, 4:45, 4:51 Rx.
