Workout of the Day (WOD)
A. Push Press and Pistols
3-3-3-3-3
5/5 weighted pistols after each set increasing weight
Complete 1 set of push press and pistols E4M
B. 5 Rounds [12min cap]
10 Deadlifts (125/185)
20 Hand Release Push Ups
Post load for press, pistols, and time for WOD.
Ex: 235#, 50#, 8:49 Rx
Upcoming Events
Thursday, April 16th 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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- Cameron
8:00p: Open Gym- Michael
And coming tomorrow… Bring-A-Friend Day!
Partner WOD
For Time: [30min cap]
Open: 100/80 Cal Echo Bike
4 Rounds
200m Farmer’s Carry (50’s/35’s)
12/10 Cal Row Partner 1
20 Dumbbell Hang Power Clean (50’s/35’s)
12/10 Cal Row Partner 2
All the reps are team totals. 1 partner working at a time. Both partners go together on the carry with one person carrying both dumbbells. Only 1 partner completes each row.
Post time to complete the WOD. Ex: 19:30 Rx.