Workout of the Day (WOD)
A. Back Squat
3 sets of 5 reps at 80%
B. EMOM 12
Min 1: 5-8 Strict Handstand Pushups
Min 2: 6-10 Barbell Bent Over Row (45% 1RM PC)
Min 3: 5-8 Strict Straight Leg Raise
Post load for squats. Ex: 310#
Upcoming Events
Thursday, December 12th and 19th CFM Bring-A-Friend Days! 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- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
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
And coming tomorrow…
A. Power Box Jumps
2-2-2-2-2 increasing height
B. Jackie
For Time [10min cap]
1000m Row
50 Thrusters (45/35)
30 Pull Ups
Post height for box jump and time for the WOD. Ex: 39”, 7:10 Rx.
