Workout of the Day (WOD)
A. Clean Complex
EMOM 15
Min 1: Clean + Hang Clean
Min 2: 10 Alt Seated Arnold Press (from the floor)
Min 3: Rest
B. 4 Rounds [12min cap]
220m Run
20 Push Ups
Post load for clean complex and time for the WOD. Ex: 245#, 6:48 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- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
Partner WOD
AMRAP 18
80/60 Cal Row
60 Toes to Bar
40 Shoulder to Overhead (155/105)
20/14 Bar Muscle Ups
All the reps are team total. One partner working at a time. Partition reps any way.
Post rounds + reps for AMRAP. Ex: 1+126 Rx.
