Upcoming Events
Thursday, November 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- 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)
A. Ring Complex
E4MOM 16
8 Strict Ring Pull Ups (Rx+ = Chest to rings)
5 Muscle Up Transition (low or high rings)
5 Ring Dips
B. 4 Rounds [10min cap]
3 Squat Cleans (70% 1 RM)
15 Toes to Bar
Post time for the WOD and load for clean. Ex: 6:10 @ 215# Rx
And coming tomorrow…
A. Squat Waves E3MOM 18
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 78% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 83% FS
Back Squat 1 x 4 @ 80% BS
Front Squat 1 x 1 @ 88% FS
B. EMOM 10
Min 1: Candlestick hold to straddle stretch
Min 2: L-sit hold (20-30 seconds)
Post load for back squat and heavy front squat Ex: 315, 305
