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)
“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+
And coming tomorrow…
A. Deadlift
5-4-3-2-5
-increase weight to a heavy set of 5 to finish
-Ex: 50-60-70-80-83%
B. EMOM 16
Min 1: 10 Rower Pike Ups
Min 2: 15/12 Cal Row
Min 3: Side Plank 20 sec Left/Right
Min 4: Rest
Post load for deadlift and sum of fewest reps for min 1 and 2 in EMOM. Ex: 395#, 25 Rx
