Upcoming Events
Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!
Thursday, April 25th 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- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross
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 E4MOM
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
And coming tomorrow…
Quarterfinals Workout 1
4 rounds for max reps of:
1 minute of snatches (135/85)
1 minute of rowing for calories
1 minute of double dumbbell box step-ups (50’s/35’s at 20/20”)
1 minute of rest
Post the total number of reps completed. Ex: 172 Rx
