Workout of the Day (WOD)
2 sets:
AMRAP 5
15/12 Cal Bike
5 Burpees
AMRAP 5
60 Double Unders
5/5 1-Arm KB Straight Leg Sit Ups (35/26)
AMRAP 5
12/12 1-Arm KB OH Lunge (35/26)
10/10 1-Arm KB Russian Swing (35/26)
Rest 30 seconds between each AMRAP. Continue each AMRAP in the 2nd set where you left off from the 1 set.
Post total rounds and reps for each AMRAP. Ex: 6+10, 7+50, 6+22 Rx
Upcoming Events
Wednesday, June 18th 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, June 21st OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
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- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- Hailey
And coming tomorrow…
A. Strict Handstand Push Ups
1 set max reps
Rest 2 minutes then…
EMOM 8
1 set of Strict Handstand Push Ups
B. E3MOM 15
Clean Complex (increase weight each round)
1 x (Squat Clean + Front Squat + Power Clean)
10 DB Curls (alternating R+L=2)
Post max reps and fewest reps for HSPU and load for clean complex. Ex: 12, 5, 245#.
