Workout of the Day (WOD)
A. EMOM 8
0:10-0:20 sec freestanding handstand hold
B. 3 Rounds: [18min cap]
15 Burpee Box Jump Overs (24/20”)
50 Double-unders
10 R-arm DB OH Lunges (50/35)
10 L-arm DB OH Lunges (50/35)
Post total time for hs hold and time for the WOD. Ex: 1:12, 13:23 Rx.
Upcoming Events
Friday, March 14th Friday Night Lights (FNL) continues for Workout 25.3! Doors open at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The Open continues for 3 weeks with a new workout each week and FNL on Friday nights at the gym!
Thursday, March 20th 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- 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- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Weightlifting- David
And coming tomorrow…
A. 3 Rounds [30min cap]
400/350m Row
300m Run
20/16 Cal Bike
1 minute elbow plank
Rest 2 minutes between rounds
B. 3-way hamstring stretch
1) leg straight up
2) leg outside
3) leg across the body
-Hold each position for 45-60 sec/side
Post the time for the WOD. Ex: 23:40 Rx.
