Upcoming Events
Thursday, April 20th 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- Cameron
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. Power Box Jumps
5 sets of 3 working up in height.
B. For Time [22 Minute Cap]
400m Run
30 Weighted Straight Leg Sit Ups (45/35)
400m Run
40 Toes to Bar
400m Run
50 Med Ball Sit Ups (20/14)
400m Run
60 Ab Mat Sit Ups
Post height for box jumps and time for the WOD. Ex: 42”, 16:40 Rx
And coming tomorrow…
A. Tempo Deadlift:
3-3-3-3-3
work up to 72% (Tempo: 3033)
B. EMOM 15
Minute 1: AMRAP Handstand Push Ups (Rx+ = Strict)
Minute 2: 10 Single Leg KB Deadlift (5/5) (70/53)
Minute 3: 15 Air Squats
Post load for deadlift and total HSPU. Ex: 325#, 42 Rx+
