Workout of the Day (WOD)
A. Clean
1-1-1-1-1-1-1
B. EMOM 8
Min 1: :20 hanging L-sit hold
Min 2: 5 ATYT raises (5/2.5)
Post load for the clean. Ex: 310#
Upcoming Events
Wednesday, August 5th STAMINA – Shoulder Lab with Dr. Mike Jones at 6:30 pm. Explore movement assessments to improve efficiency of shoulder movements that will prevent early fatigue of the shoulders in CrossFit workouts. “Fix the leaky boat” can improve your shoulder stamina!
Saturday, August 8th Save the date! 31Heroes Charity & Fundraising WOD!! Click here for more details! This will also be a Bring-A-Friend Day so invite a friend to join you for a Foundation/Beginner friendly version of the hero workout. Click here to help fundraise or make a donation to Team CFM & Friends:
https://give.gofundme.com/CFM31HEROES2026
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
And coming tomorrow…
4 Rounds [16min cap]
8 Bar Muscle Ups
12 Burpees Over the DB
16 Alternating DB Snatches (50/35)
Post time for the WOD. Ex: 9:20 Rx