Workout of the Day (WOD)
A. Weighted Pull Ups
5-4-3-2 Increasing weight
B. AMRAP 10
10 V-Ups
20ft HS Walk
C. Practice Front Splits
For 10 minutes practice these front split progressions:
(Low Lunge – Lizard – Pigeon) Sequence
Hurdler (half split)
Banded Hamstring Stretch (bent knee -> straight leg)
Support Front Split (w/ block, rolled up yoga mat, abmat, etc under thigh)
Bent Knee Front Split (with blocks under hands only)
Front Split
Post weight for pull ups, rounds for AMRAP (5ft = 1 rep), and best pic of your split.
Ex: 65#, 9+8 Rx, 😀
Upcoming Events
Thursday, April 17th 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!
Saturday, May 10th CFM 13th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Sofia
6:00p: All Levels CrossFit- Sofia
7:00p: Weightlifting- David
And coming tomorrow…
A. EMOM 10:
1 Power Snatch.
All reps at the same weight.
B. 3 Rounds For Time [12min cap]:
21 Overhead Squats*
21 Power Snatch*
Barbell Weight
Rx (95/65)*
Intermediate (75/55)*
Scaled (45/35)*
*No dropping the bar. Athletes must set the barbell down between sets.
Post snatch weight and time for the WOD. Ex: 165#, 8:21 Rx.
