Workout of the Day (WOD)
A. Strict Pull Ups (Rx+ C2B)
1 set max reps
Rest 3 minutes
1 set max reps
B. For Time [15min cap]
3 Rounds
9 Clean & Jerk (135/95)
40 Double Unders
3 Rounds
7 Clean & Jerk (155/105)
50 Double Unders
3 Rounds
5 Clean & Jerk (185/125)
60 Double Unders
Post reps for pull ups, and rounds and reps for the WOD or time if completed. Ex: 11-9 Rx+, 8+4 Rx.
Upcoming Events
Thursday, October 16th 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- Michael
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
A. Front Squat
4 x 4 @ 80%
B. AMRAP 15
15/12 Calorie Row
12 Kettlebell Swings (53/35)
9 Goblet Squats (53/35)
6 Bar Muscle Ups
Post load for squat and rounds for AMRAP. Ex: 280#, 5+20 Rx
