Upcoming Events
Thursday, September 21st 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- Adam
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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)
“Front End”
Rep Rounds For Time [20min cap]
21-18-15-12-9
Front squats
Lateral Burpee Over Bar
Barbell Weight Each Round
Scaled
Men: 65/75/95/115/135
Women: 45/55/65/75/85
Rx
Men: 95/115/135/155/185
Women: 65/85/95/105/125
Rx+
Men: 135/155/185/205/225
Women: 95/105/125/135/145
Post time for the WOD. Ex: 14:30 Rx
And coming tomorrow…
3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row
(Rx+ Dumbbell Weight 70/50)
Post total time for the WOD. Ex: 16:25 Rx.
