MON 09.11.23


Upcoming Events

Thursday, September 21st 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- 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)

For Time: [32min cap]
2001m run or row
11 shoulder presses (115/85)
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001m run or row

  • If athletes begin the WOD with a row, they finish with a run and vice versa.

Post time for the WOD. Ex: 26:40 Rx.

And coming tomorrow…

A. Deadlift Singles 3×3
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets

B. For Time [14min cap]
30 Burpees
20 Reverse Burpees
10 Inverted Burpees
20 Reverse Burpees
30 Burpees

Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx

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