Upcoming Events
Thursday, July 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, August 12th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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)
AMRAP 20
150 Double-Unders
50 Weighted Box Step-Ups (50/35) (24/20”)
50 Toes-to-Bar
50 Weighted Reverse Lunges Steps (50/35)
Post rounds and reps for AMRAP. Ex: 1+278 Rx.
And coming tomorrow…
A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set
Start at 50% 1RM snatch and build to 75-80%
Complete the complex unbroken
B. 4 Rounds [10min cap]
5 Hang Power Snatches (120/85)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts
Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.
