Workout of the Day (WOD)
A. AMRAP 15
10 Push Ups
15 Hang Power Clean (115/75)
20 Air Squats
B. 3 Rounds [10min cap]
400m Run
Rest 1 minute between rounds
Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx
Upcoming Events
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!!
Thursday, May 15th 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- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
12n: All Levels CrossFit- Javi
1:00p: Open Gym- Javi
4:00p: Open Gym- Sofia
5:00p: All Levels CrossFit- Sofia
6:00p: All Levels CrossFit- Sofia
7:00p: Weightlifting- David
And coming tomorrow…
A. Handstand Walk
Practice HS Walk for 10 minutes
B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)
Post the time to complete the WOD. Ex: 17:10 Rx
