Workout of the Day (WOD)
A. E3MOM 15
3 Deadlifts (no bounce)
4 Kneeling Jump to Squat
(Rx+ Kneeling Jump to Pistol 2/2)
B. 10 Rounds [16min cap]
1 Rope Climb**
2 Deadlifts (165/110) (Rx+ 205/135)
3 Front Squats
**All athletes must wear long socks, shin sleeves, or shin protection for rope climbs.
Post load for deadlift and time for the WOD. Ex: 410#, 10:49 Rx.
Upcoming Events
Thursday, May 15th 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!
Sunday, May 25th Memorial Murph at 08:30 at CFM! We have a unique opportunity to offer both a service and experience for all those who participate in the Memorial Murph WOD and share in the remembrance of an American Hero. Meet at the gym in the morning for the WOD.
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…
A. L-sit Hold
In 15 minutes
– Practice L-sit hold progressions.
– Complete 1 max L-sit Hold for time.
– L-sit hold rings at 30” with feet above 30” box (straight legs) = Benchmark Rx Standard.
– Rx+ L-sit palms on the floor
B. 3 Rounds [15min cap]
400m Run
21 Kettlebell Swings (35/53)
15 Toes to Bar
Post time for L-sit and time for the WOD. Ex: 22 sec, 10:14 Rx.
