Workout of the Day (WOD)
A. Championship Complex
AMRAP 8
5 Deadlifts
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overhead
1 Ground to Overhead
Levels: Scaled/Intermediate/Rx
Men = 65/135/185
Women = 35/85/125
B. 3-way Hamstring stretch
Post rounds and reps completed. Ex: 6+8 Rx
Upcoming Events
Wednesday, June 17th 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!
Friday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Saturday. See SugarWOD for at home or outdoor workout option.
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David
And coming tomorrow…
At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups
Post time for the WOD. Ex: 14:40 Rx