THUR 04.21.22 Bring-A-Friend Day!!

Phoebe

CFM Upcoming Events

Thursday, April 21st 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, April 23rd Changemaker Challenge 9:00 am at Monday Night Garage. Teams of 2 will compete for 15 minutes, alternating between maximum calories on the assault bike and maximum distance for a farmers carry, switching every 80 meters. Register here to participate!

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. Double Unders
3 minutes max reps

B. Partner WOD
AMRAP 20

4 Rounds
10 Wall Balls (14/20 at 9/10’)
10 Toes To Bar
10 Burpees
3 Rounds
20 Wall Balls
20 Toes To Bar
20 Burpees
2 Rounds
30 Wall Balls
30 Toes To Bar
30 Burpees

All the rounds and reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.

Post double under reps and rounds and reps completed. Ex: 248, 7+78 Rx.

And coming tomorrow…

EMOM 16
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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