Workout of the Day (WOD)
A. E4M 16
3 Deadlifts (no bounce)
4 Tall Landing Box Jumps
B. 5 Rounds For Quality And Time
30 sec Handstand Hold
20/20 sec Pistol Hold
30 sec Hanging L-sit
Post load for Deadlift and time for WOD. Ex: 405#, 15:25 Rx
Upcoming Events
Saturday, May 30th CFM 14th 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!!
Saturday, June 13th OUT Athletics Workout in support of the OUT Foundation and in celebration of PRIDE! This will be a Saturday partner WOD but 100% inclusive for all fitness levels so mark your calendars and invite a friend to sweat for a cause! This will be just like another Bring-a-Friend Day!
Wednesday, June 17th 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- Sofia
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- Cameron
8:00p: Open Gym- Michael
And coming tomorrow…
2 sets:
AMRAP 5
15/12 Cal Bike
10 DB Snatch (50/35)
AMRAP 5
75 Double Unders
10 DB Snatch (50/35)
AMRAP 5
18 Burpee Over DB
10 DB Snach (50/35)
Rest 30 seconds between each AMRAP 5. Continue each AMRAP in the 2nd set where you left off from the 1 set.
Post total rounds and reps for each AMRAP. Ex: 5+10, 6+12, 5+22 Rx