THUR 06.13.24


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

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#.

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