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- Michael
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- Javi
7:00p: All Levels CrossFit- Hailey
Workout of the Day (WOD)
A. Deadlift Singles 3×3
3 sets of 3 singles (1 rep every 20 seconds)
Rest 3 minutes between sets
B. For Time [14min cap]
30 Burpees
20 Reverse Burpees
10 Inverted Burpees
20 Reverse Burpees
30 Burpees
Post load for deadlift and time for the WOD. Ex: 405#, 10:10 Rx
And coming tomorrow…
A. Muscle Snatch + Power Snatch
5 x (2 + 1)
-Increasing weight each set
-Complete set unbroken touch-and-go
-Start at 50% 1RM power snatch
-Finish at 65-70%
B. AMRAP 4
15 Power Snatches (75/55)
15 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
10 Power Snatches (75/55)
10 Chest to Bar Pull Ups
Rest 4 minutes
AMRAP 4
5 Power Snatches
5 Chest to Bar Pull Ups
Post load for snatch and total reps completed in the WOD. Ex: 145#, 223 Rx
