Upcoming Events
Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.
Thursday, June 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!
Saturday, June 22nd 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- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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)
A. Tempo Front Squat 3311
4-4-4-4
B. 2 Rounds
Complete as many reps as possible in 2 minutes for each movement. Rest 10 seconds between each movement.
Burpee Box Jump Overs (24/20)
Cal Bike or Ski
Burpee Box Jump Overs (24/20)
Wall Walks (Rx+ C2W HSPU)
Post load for squats and total reps for the WOD. Ex: 265#, 164 Rx
And coming tomorrow…
A. 3 Rounds For Time [15min cap]
400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)
B. EMOM 12
Min 1: 8 Bench Press
Min 2: 8 Ring Support Hold Leg Raises (Rx+ 1 RMU into set)
Min 3: Rest
Post time for the WOD and load for the bench. Ex: 10:10 Rx, 205#.
