Upcoming Events
Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!
FNL Spirit Themes
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. EMOM 8
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.
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.
