THUR 06.15.23 Bring a Friend Day!

Coach Javi

Upcoming Events

Thursday, June 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!

Monday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.

Today’s schedule

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

Workout of the Day (WOD)

Partner WOD

Cal Row
Box Step Up (20/15) at 24/20″
Slam Balls (20/15)
Russian Twists (20/15) R+L=1

All reps are team totals. 1 partner working at a time. Partners may partition the reps any way. (Rx+ 30/20)

Score rounds + reps for the AMRAP. 4+24 Rx

And coming tomorrow…

A. For Time [15min cap]
3 Rounds

400/320m Row
15 Chest to Bar Pull Ups
9 Clean & Jerk (155/105)

B. E3MOM 12
8 Bench Press
8 Ring Support Hold Leg Raises

Post time for the WOD. Ex: 10:10 Rx.

Leave a Comment

Scroll to Top