Workout of the Day (WOD)
Partner WOD
For Time [30min cap]
100 Alt DB Snatch (50/35)
100 Toes To Bar
100 Burpees Over Erg
100/80 Cal Row
All reps are team totals. 1 partner working at a time. Partition the reps any way except 1 partner must complete a minimum of 3 burpees before switching.
Post the time for the WOD. Ex: 19:20 Rx
Upcoming Events
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!!
Thursday, May 15th 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- 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. AMRAP 15
10 Push Ups
15 Hang Power Clean (115/75)
20 Air Squats
B. 3 Rounds [10min cap]
400m Run
Rest 1 minute between rounds
Post rounds for AMRAP and time for WOD.
Ex: 5+15 Rx, 7:36 Rx
