Saturday, August 12th 31Heroes Charity & Fundraising WOD!!
Thursday, August 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!
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
Workout of the Day (WOD)
A. Back Squat
20min work to 1RM
B. EMOM 10 (:40 work/:20 rest)
Min 1: Cal Row
Min 2: Alt DB Snatch (50/35) (Rx+ 70/50)
Post load for squat and fewest reps in EMOM. Ex: 425#, 15, 15 Rx.
And coming tomorrow…
3 Rounds [24min cap]
25 Toes to Bar
20 Pull Ups
15 Sit Ups (Rx+ GHDSU)
Post time for the WOD. Ex: 16:42 Rx+