Upcoming Events
Thursday, April 25th 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- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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
Workout of the Day (WOD)
A. Snatch Complex
Hang Squat Snatch + OHS
4 x 2+1
B. EMOM 16
Minute 1: 5-10 Bar Muscle Ups
Minute 2: 8-16 Box Jumps (30/24″)
Minute 3: 5-10 Snatch (135/95)
Minute 4: Rest
Post load for complex and fewest reps completed for each movement.
Ex: 170#, 6,12, 9 Rx.
And coming tomorrow…
A. Bulgarian Split Squats
4 x 4/4
B. 4 Rounds For Time [20min cap]
3 Wall Walks
16 DB Box Step Overs (50’s/35’s at 24/20″)
300m Run
16 Toes To Bar
Post load for squats and time for the WOD. Ex: 165#, 16:20 Rx
