THUR 03.02.23


Upcoming Events

Friday, March 3rd Friday Night Lights (FNL) for Workout 23.3 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 3rd and final Open Workout. The theme for the 3rd week of FNL is Marvel’s Avengers. Wear your superhero Hulk, Black Widow, Thor, or Captain America team colors, apparel, or costumes 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)

12 Wall-ball Shots (20/14 @ 11/10ft)
10 Sit-ups
8 Strict Pull-ups

B. 4 Sets:
0:20 MB Russian twists (20/14)
0:10 Rest
0:20 Handstand Hold
0:10 Rest

Post rounds and reps for the AMRAP. Ex: 5+5 Rx.

And coming tomorrow…

23.3 Prediction
For Time: [16min cap]
3 Rounds
5 Wall Walks
50 Double Unders
20 DB Box Step Up (50/35)
Rest 1 minute
3 Rounds
50ft Handstand Walk
50 Double Unders
20 Pistols

Post time for the WOD or total reps completed.
5ft = 1 rep for HS walk.
Ex: 345 Rx.

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