Workout of the Day (WOD)
A. Power Clean
5 sets of 3 reps @ 75%
All sets at the same weight
Unbroken touch and go
1 set every 2:30
B. In 3 minutes complete:
3 Rounds
10 Burpees Over Dumbbell
5 1-Arm Thrusters R (50/35)
5 1-Arm Thrusters L (50/35)
Then… AMRAP Burpees Over Dumbbell
3 minutes rest and repeat for 3 total AMRAPs
Post load for clean and total reps for the WOD. Ex: 205#, 168 Rx
Upcoming Events
Thursday, April 17th 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, May 10th CFM 13th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
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- Hailey
7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
EMOM 25
Min 1: 18/14 Cal Bike
Min 2: 15 Box Jumps (24/20)
Min 3: 12 Hang Power Snatches (95/65)
Min 4: 5 Wall Walks
Min 5: Rest
Post post fewest reps completed for each minute in EMOM.
Ex: 18, 15, 12, 5 Rx
