WED 04.19.23


Upcoming Events

Thursday, April 20th 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- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
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

Workout of the Day (WOD)

A. Push Press and Pistols
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

And coming tomorrow… Bring-A-Friend Day!

Partner WOD
For Time: [28min cap]
Open: 100/80 Cal Echo Bike
5 Rounds
200m Farmer’s Carry (50’s/35’s)
20 Toes To Bar
20 Wall Balls (20/14 at 10/9’)

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. Partners may switch who is working as often as they’d like.

Post time to complete the WOD. Ex: 19:30 Rx.

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