Workout of the Day (WOD)
A. Weighted Pull Ups
4 sets of 3 reps
*complete 1 set every 3 minutes
*increase the weight each set to a heavy set of 3
B. 2 Rounds [24min Cap]
20 Burpee Pull-Ups
30/24 Cal Row
20 Burpee Box Jump Overs (24/20”)
30/24 Cal Row
Post load for pull-ups and time for the WOD. Ex: 53#, 16:10 Rx
Upcoming Events
Thursday, November 19th 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- Mark
7:00a: All Levels CrossFit- Mark
8:00a: Open Gym- Mark
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. Pause Front Squat
5 x 2 @ 76-78-80-82-84%
*pause 3 seconds each rep
*compete 1 set every 3:30
B. AMRAP 12
10 DB Box Step Overs (50’s/35’s)
15 Snatches (75/55)
20 Wallballs (20/14 at 10/9ft)
Post load for squats and rounds for AMRAP. Ex: 275#, 5+22 Rx.