THUR 08.17.23 Bring-A-Friend Day!


Upcoming Events

Thursday, August 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!

Sunday, August 20th Pop Up Bring-A-Friend Day!

Today’s schedule

6:00a: All Levels CrossFit- Adam
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)

A. Front Box Squat:
5 sets of 2 with 3 sec pause.
Worksets at same weight (@ 60% of 1 rep max)
Rest 90 seconds between sets.

B. Partner WOD
15 minutes as many rounds as possible (AMRAP)
30 Goblet Squats (53/35)
30 Kettlebell Swings (53/35)
30 Cal Row
30 Sumo Deadlift High Pull (53/35)

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post load for squats and total rounds + reps of AMRAP. Ex: 185#, 2+88 Rx

And coming tomorrow…

4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 16 1-Arm DB Snatch (50/35)

Post total of fewest reps completed in each minute.
Ex: 18, 12, 16, 20, 20, 16 = 102 Rx

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