Workout of the Day (WOD)
A. Bench Press
3-3-3-3
In 12 minutes work up to a heavy set of 3
80-90% 1RM
Complete 1 set every 3 minutes
Partner WOD
B. 4 Rounds [20min cap]
20/16 Cal Bike
20 Bench Press (135/85) (Rx+ 165/105)
20 Medball Lunges (20/14) (Rx+ KB 53/35)
20 Medball Sit-ups (20/14)
All the reps are team totals. 1 partner working at a time.
Post load for bench and time for the WOD. Ex: 215#, 18:10 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. EMOM 15
Min 1: 10 Overhead Squat (120/85) (Rx+ 135/95)
Min 2: 15/12 Cal Row
Min 3: Rest
B. EMOM 15
Min 1: Scapular Raises
Min 2: Shoulder Ext Rotation
Min 3: Banded WY Negative
Min 4: Pec Shoulder Stretch
Min 5: Rest
Score the fewest squats and cals completed in the EMOM. Ex: 10, 15 Rx.
