THUR 06.20.24 Bring-A-Friend Day!!


Upcoming Events

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. Toes To Bar
In 10 minutes practice toes to bar progressions
Then complete one set max reps
Find a scale you can do 10+ reps unbroken

B. Partner WOD
3 Rounds For Time: [9min cap]
20/16 Cal Bike (Rx+ Ski)
20 DB Box Step Ups (50/35 at 20″)
20 Toes to Bar
Rest until 10 minute mark. Then…
3 Rounds For Time: [9min cap]
20 Toes to Bar
20 DB Box Step Ups (50/35 at 20″)
20/16 Cal Row

All the reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.

Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx

And coming tomorrow…

A. Power Clean

5 Power Cleans (135/95)
3 Bar Muscle Ups
30 Double Unders

Post load for clean and rounds for the AMRAP.
Ex: 235#, 7+8 Rx

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