Workout of the Day (WOD)
A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets
B. Partner WOD
2 Rounds [20min Cap]
30/24 Cal Row
20 Burpee Pull-Ups
30/24 Cal Row
20 Burpee Over Erg
All the reps are team totals. 1 partner working at a time. Must complete at least 4 burpees before switching partners.
Post total reps of pull ups and time for the WOD. Ex: 31, 16:10 Rx
Upcoming Events
Thursday, November 14th 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 7th Save the date! CFM Holiday Party 5-9 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- Hailey
1:00p: Open Gym- Hailey
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Luke
6:00p: All Levels CrossFit- Luke
7:00p: Weightlifting- David
And coming tomorrow…
A. 10 Rounds [15min cap]
7 Power Clean (95/65)
7 Box Jump Overs (24/20)
7 Toes to Bar
B. EMOM 8
Min 1/5 – L-Sit Hold
Min 2/6 – Handstand Hold
Min 3/4 – Pigeon
Min 7 – Straddle Stretch
Min 8 – Butterfly Stretch
Post time for the WOD. Ex: 8:49 Rx.
