Workout of the Day (WOD)
A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets
B. AMRAP 20
Increasing Rep Rounds of:
4-8-12-16-20-24-28-32-…
Burpee Over DB
DB Hang Clean-to-Overhead (50/35)
50 Double Unders each round
Post total reps of pull-ups and rounds and reps for the AMRAP. Ex: 31, 6+33 Rx.
Upcoming Events
Thursday, November 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, December 13th Save the date! CFM Holiday Party 6-9 pm!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
7:00p: Weightlifting- David
And coming tomorrow…
A. 10 Rounds [15min cap]
7 Power Clean (95/65)
7 Toes to Bar
7 Box Jump Overs (24/20)
B. EMOM 8
Min 1: L-Sit Hold
Min 2: Handstand Hold
Min 3: Pigeon R
Min 4: Pigeon L
Min 5: L-Sit Hold
Min 6: Handstand Hold
Min 7: Straddle Stretch
Min 8: Butterfly Stretch
Post time for the WOD. Ex: 8:10 Rx.
