Upcoming Events
Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!
FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers
Thursday, March 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- Isabelle
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
7:00p: Open Gym- Michael
Workout of the Day (WOD)
A. Power Cleans
5-5-3-3-3-1-1-1-1
In 20 minutes work up to a heavy single
-Start at 50-60% for a set of 5
-Build to 80-90% for the first heavy single
B. EMOM 9
Min 1: 20 Hollow Rock
Min 2: 5 Wall Squats
Min 3: :30/:30 Pigeon Stretch
Post load for power clean. Ex: 240#
And coming tomorrow…
23.2 Prediction
For Time: [20min cap]
5 Rounds
8 Shuttle Runs 25-25ft
8 Dumbbell Thrusters (50’s/35’s)
30 Double Unders
Directly Into…
5 Rounds
8 Shuttle Runs 25-25ft
14 Single-Leg Squats
30 Double Unders
Post the time to complete the WOD or total reps completed. Ex: 19:36 Rx.
