Upcoming Events
Thursday, February 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- Adam
8:00a: Open Gym- Adam
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. DB Bulgarian Split Squat
Farmer carry style DB hold in each hand
5 x 6/6
B. AMRAP 4
2 Rope Climbs*
14 Pistols
11 Hand Release Push Ups
Rest 4 minutes and repeat AMRAP 4. Continue the AMRAP where you left off.
*All athletes must wear long socks or pants to protect shins for rope climbs.
Post rounds and reps for the AMRAP. Ex: 4+2 Rx.
And coming tomorrow…
A. Power Clean & Jerk
12min to work to a Heavy Complex:
Power Clean + Front Squat + Push Jerk + Split Jerk
B. For Time [9min cap]
15 Burpees over the Bar
8 Clean & Jerks (185/125)
12 Burpees over the Bar
7 Clean & Jerks
9 Burpees over the Bar
6 Clean & Jerks
Post load for complex and time for the WOD. Ex: 220#, 5:36 Rx.
