Workout of the Day (WOD)
3 Rounds For Time [27min cap]
15/12 Cal Bike
15 DB Hang Power Clean (50’s/35’s)
200m Run
15/12 Cal Row
100m Farmer’s Carry (53’s/35’s)
200m Run
Post time for the WOD. Ex: 21:30 Rx
Upcoming Events
Friday, March 6thFriday Night Lights (FNL) continues for Workout 26.2 and kicks off at 6 pm! Come cheer on each other Friday evening as well as complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 19th 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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. Back Squat
5 sets of 8 reps
-Start at 70%
-Increase the weight each set as form and speed allows to 75-78% OR stay at 70% for consistent strength work below threshold
-Complete 1 set every 4 minutes
B. EMOM 8
Min 1:
3 DB vertical jumps
3 rotational medicine-ball throws into the wall, left
3 rotational medicine-ball throws into the wall, right
Min 2:
Rest
-Loads are light on the vertical jumps and focus on an explosive effort on each rep.
-Focus on max force and velocity on the rotational medicine-ball throws.
Post load for the back squat. Ex: 285#