Workout of the Day (WOD)
“Open Waves”
4 sets with each set in a 7 minute window. Rest 1 minute between sets:
Sets 1 and 3
2 Rounds For Time: [7min cap]
15 DB Bench Press (50’s/35’s)
20 Alt DB Snatch (50/35)
30 Box Jump Overs (24/20)
Rest the remainder of the time if finished early.
1 minute additional rest between sets
Sets 2 and 4
2 Rounds For Time: [7min cap]
5 Wall Walks
15 Burpees To Target (above reach)
20/16 Cal Row
Rest the remainder of the time if finished early.
1 minute additional rest between sets
Post the time for each set. If time capped, add 1 sec for each rep remaining.
Ex: 5:45, 5:40, 5:39, 5:59 Rx
Upcoming Events
Thursday, January 15th 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!
Saturday, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
Today’s schedule
6:00a: All Levels CrossFit- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Sofia
1:00p: Open Gym- Sofia
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
A. Deadlift
8-8-8-8 @ 75-80-85-90% of 5RM
B. EMOM 15
Min 1: 10 Single Arm Russian Kettlebell Swing (70/53) (5/5)
Min 2: 20 sec L-sit Hold
Min 3: 30 sec Elbow Plank Hold
Post load for deadlift. Ex: 385#
