Upcoming Events
Thursday, January 18th 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- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David
Workout of the Day (WOD)
A. E2M 18
For 9 Rounds complete the following every 2 minutes:
12/8 Cal Row
8 Burpee Box Jump Overs (24/20)
Each round add 1 rep to each movement. If you are unable to finish the total reps in the 2 minutes, go back to the starting number (or lower) and stay there through the end of the E2M.
B. 3 Sets For Quality
Every 3 minutes complete a round. Rest reminder of the time.
8-12 DB Bench Press (50/35’s)
8-12 DB Bent Row (50/35’s)
8-12 Rower Pike Ups
For part A. score is the highest number of rounds completed successfully plus the reps in the final partial round.
Ex: 7+30 Rx
And coming tomorrow…
10 Rounds [20min cap]
7 Front Squats (115/85)
7 Chest to Bar Pull-ups
35 Double Unders
Post time for the WOD. Ex 14:40 Rx.
