WED 03.06.24


Upcoming Events

Friday, March 8th Friday Night Lights (FNL) continues for Workout 24.2 at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Beach Party. Wear your favorite beach or swim apparel to show your spirit!

FNL Spirit Themes
Friday 3/8 for 24.2: Beach Party
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 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- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Weightlifting- David

Workout of the Day (WOD)

A. 3 Rounds For Time: [18min cap]
400m Run
21 Knees To Forearms
12 DB Hang Squat Clean (50’s/35’s)

Min 1: 8/8 DB Gorilla Rows
Min 2: 1 Set Unbroken Push-ups (10-40)
Min 3: Rest

Post time for the WOD and fewest reps of push-ups. Ex: 14:40, 18 Rx

And coming tomorrow…

A. Handstand Walk:
In 10 minutes practice HS Walk progressions
Complete a max distance HS Walk

B. EMOM 20 (40 sec work: 20 sec rest)
Min 1: 2 Shoulder Press
Min 2: 5 Candlestick to Straddle Stretch
Min 3: 10/8 Cal Bike or Ski
Min 4: Rest
-Increase the weight on the press each set as form allows
-Start at 60% and build to 80-90%
-This does NOT have to be a 2 rep max but could be

Score max distance handstand walk and load for shoulder press. Ex: 50ft, 170# Rx

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