THUR 04.20.23 Bring-A-Friend Day!!

Ryan and Kris stretching their calves

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- 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)

Partner WOD
For Time: [28min cap]
Open: 100/80 Cal Echo Bike
5 Rounds
200m Farmer’s Carry (50’s/35’s)
20 Toes To Bar
20 Wall Balls (20/14 at 10/9’)

All the reps are team totals. 1 partner working at a time. Both partners go together on the carry with one person carrying both dumbbells. Partners may switch who is working as often as they’d like.

Post time to complete the WOD. Ex: 19:30 Rx.

And coming tomorrow…

Minute 1: 6 Bar Muscle Ups
Minute 2: 12 Box Jumps (24/20)
Minute 3: 15/18 Cal Row
Minute 4: Rest

Post fewest reps completed for each movement. Ex: 6,12,18 Rx.

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