Upcoming Events
Thursday, December 15th 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- 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- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross
Workout of the Day (WOD)
A. Triple Double
AMRAP 3:00
20 Alt Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
Max Lateral Dumbbell Burpees
Rest 1:00
AMRAP 3:00
20 Lateral Dumbbell Burpees
40 Double-Unders
Max Alt Single Arm Dumbbell Snatches (50/35)
Rest 1:00
AMRAP 3:00
20 Alt Single Arm Dumbbell Snatches (50/35)
40 Double-Unders
Max Lateral Dumbbell Burpees
B. EMOM 12
Min 1: 1 set of Ring Muscle Ups or Transitions
Min 2: Straddle Stretch
Min 3: V-sit Hold
Post total reps for the WOD. Include all snatches, burpees, and DUs. Ex: 285 Rx.
And coming tomorrow…
A. Back Squat
3 sets of 5 reps at 80%
B. EMOM 12
Min 1: 5 Strict Handstand Pushups
Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC)
Min 3: 5 Strict Straight Leg Raise
Post load for squats. Ex: 310#
