Workout of the Day (WOD)
“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)
Post time for the WOD Ex: 13:10 Rx+
Upcoming Events
Saturday, July 4th CFM closed for the 4th of July. We resume regular schedule Sunday. See SugarWOD for at home or outdoor workout option.
Thursday, July 16th 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- 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- Michael
6:00p: All Levels CrossFit- Patrick
7:00p: All Levels CrossFit- Patrick
And coming tomorrow…
A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: Rest
B. AMRAP 8
8 Deadlift (185/125)
8 Kettlebell Swings (53/35)
8 Strict Handstand Push Ups
Post load for squat and rounds and reps for AMRAP. Ex: 305#, 6+8 Rx.