Upcoming Events
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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
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- Ross
Workout of the Day (WOD)
A. Bulgarian Split Squats
4 x 4/4
B. 4 Rounds For Time [20min cap]
3 Wall Walks
16 DB Box Step Overs (50’s/35’s at 24/20″)
300m Run
16 Toes To Bar
Post load for squats and time for the WOD. Ex: 165#, 16:20 Rx
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.
