Upcoming Events
Friday, March 8th Friday Night Lights (FNL) continues for Workout 24.2 at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Beach Party. Wear your favorite beach or swim apparel to show your spirit!
FNL Spirit Themes
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!
Thursday, March 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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- Javi
7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Wall Ball Ludus
In 10 minutes practice wall balls.
Work up to 15 rep max unbroken wall balls (max weight and/or height).
B. Every 4:00 for 4 Rounds
500/400m Row
10 Wall Balls (20/14 to 10/9 ft)
-Rest the remaining time in the interval
-Record time each interval and score is slowest interval
Post (weight × height) ft·lb for 15RM wall ball and slowest time for interval.
Ex: 30# to 11ft = 330 ft·lb , 2:16 Rx
And coming tomorrow…
A. 3 Rounds For Time: [18min cap]
400m Run
21 Knees To Forearms
12 DB Hang Squat Clean (50’s/35’s)
B. EMOM 9
Min 1: 8/8 DB Gorilla Rows
Min 2: 1 Set Unbroken Push-ups (10-40)
Min 3: Rest
Post time for the WOD and fewest reps of push-ups. Ex: 14:40, 18 Rx
