Upcoming Events
Thursday, April 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!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
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. Back Squat
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4M
B. AMRAP 10
12 Dumbbell Hang Clean (50’s/35’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (24/20″)
Post squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.
And coming tomorrow…
A. Push Press and Pistols
3-3-3-3-3
5/5 weighted pistols after each set increasing weight
Complete 1 set of push press and pistols E4M
B. 5 Rounds [12min cap]
10 Deadlifts (125/185)
20 Hand Release Push Ups
Post load for press, pistols, and time for WOD.
Ex: 235#, 50#, 8:49 Rx
