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 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… 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.
