THUR 03.09.23


Upcoming Events

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- Kevin
6:00p: All Levels CrossFit- Kevin
7:00p: Weightlifting- David

Workout of the Day (WOD)

A. Handstand Walk:
In 10 minutes practice HS Walk progressions

B. EMOM 16 (40 sec work: 20 sec rest)
Min 1: Dumbbell Curl + Arnold Press
Min 2: Pistols
Min 3: Push Ups
Min 4: Weighted Straight Leg Sit Ups

Score total pistols. Ex: 72 Rx.

And coming tomorrow…

3 Rounds For Time [21min cap]
200m Run
50 ft Handstand Walk
200m Run
50 ft Walking Lunge
21 Kettlebell Swings (53/35)

Post time to finish WOD. Ex: 17:20 Rx

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