Today’s schedule
6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Anthony
5:30p: All Levels CrossFit- Anthony
6:30p: All Levels CrossFit- Anthony
7:30p: All Levels CrossFit- Anthony
8:30p: Strength Training/Open Gym- Michael
Workout of the Day (WOD)
A. Overhead Squat
2-2-2-2-2
3 second pause at the bottom
B. Nancy [20 min cap]
5 Rounds
400m Run
15 Overhead Squats (95/65)
Post heaviest load for OHS and time for WOD. Ex. 185#, 9:24 Rx
And coming tomorrow…
A. For Time [13min cap]
50 Double Unders
21 Deadlifts (185/125)
21 DB Push Press (50/35)
50 Double Unders
15 Deadlifts (225/155)
15 DB Push Press (50/35)
50 Double Unders
9 Deadlifts (265/185)
9 DB Push Press (50/35)
-Rest 5 minutes-
2-4-6-8-10 [8min cap]
Thrusters (115/85)
Burpee Box Jumps (24/20)
Post time for both WODs. Ex 11:16 Rx, 6:37 Rx
CFM Upcoming Events
Wednesday, August 22th: Wall Yoga with Priscila Baptista. We will highlight a series of yoga poses using the wall to assist in balance, position, and relaxing in to stretches. Class will be capped at 18.
Saturday, August 25th: 31 Heroes Social and Fundraiser at Urban Tree Cidery! Tickets are $20 and include a flight and tour of the brewery. Tickets can be purchased at the gym or via ZenPlanner.
