Upcoming Events
Thursday, September 21st 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!
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. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks
B. For Time [12min cap]
21-15-9
Overhead Squats (95/65) (Rx+ 120/85)
80 Double Unders Each Round (Rx+ 150 reps)
Score is fewest reps of strict pull ups and time for the WOD.
Ex: 9 strict, 9:35 Rx.
And coming tomorrow…
A. Push Press
3 x 5 @ 80%
B. Rep Rounds [10min cap]
3-6-9-12-15-18-21
Bar Facing Burpees
Deadlift (185/125) (Rx+ 225/155)
Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+
