Workout of the Day (WOD)
A. Push Ups
1 set max reps
Rx+ = Strict Handstand Push Ups
B. EMOM 20 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: Ring Dips
Min 3: Deadlifts (225/155)
Min 4: Push Ups (Rx+ = Strict Handstand Push Ups)
Record total reps for each movement. Ex:
A. 12 strict HSPU
B. 64, 52, 80, 62 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…
8 Rounds For Time [24min cap]
3 Bodyweight Back Squats
15 Sumo Deadlift High Pull (53/35)
200m Run
Post load for back squat and time for the WOD.
Ex: 14:45 (205#) Rx
