Workout of the Day (WOD)
8 Rounds For Time [24min cap]
3 Bodyweight Back Squats
15 Sumo Deadlift High Pull (53/35)
200m Run
Post load for back squat and time for the WOD.
Ex: 14:45 (205#) Rx
Upcoming Events
Thursday, April 17th 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, May 10th CFM 13th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
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: Open Gym- Michael
And coming tomorrow…
A. Weighted Pull Ups
5-4-3-2 Increasing weight
B. AMRAP 10
10 V-Ups
20ft HS Walk
C. Practice Front Splits
For 10 minutes practice these front split progressions:
(Low Lunge – Lizard – Pigeon) Sequence
Hurdler (half split)
Banded Hamstring Stretch (bent knee -> straight leg)
Support Front Split (w/ block, rolled up yoga mat, abmat, etc under thigh)
Bent Knee Front Split (with blocks under hands only)
Front Split
Post weight for pull ups, rounds for AMRAP (5ft = 1 rep), and best pic of your split.
Ex: 65#, 9+8 Rx, 😀
