Upcoming Events
Wednesday, June 19th CFM closed in observance of Juneteenth. We resume regular schedule Tuesday. See SugarWOD for at home or outdoor workout option.
Thursday, June 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!
Saturday, June 22nd 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!
Today’s schedule
CFM Closed today in observance of Juneteenth. We resume regular schedule Thursday. See SugarWOD or below for at home or outdoor workout option today!
Workout of the Day (WOD)
At Home WOD
3 Rounds For Time: [24min cap]
50 Double Unders
400m Run
30 Air Squats
25 Push Ups
Post time for the WOD. Ex: 14:40 Rx
And coming tomorrow… Bring-A-Friend Day!!
A. Toes To Bar
In 10 minutes practice toes to bar progressions
Then complete one set max reps
Find a scale you can do 10+ reps unbroken
B. Partner WOD
3 Rounds For Time: [9min cap]
20/16 Cal Bike (Rx+ Ski)
20 DB Box Step Ups (50/35 at 20″)
20 Toes to Bar
Rest until 10 minute mark. Then…
3 Rounds For Time: [9min cap]
20 Toes to Bar
20 DB Box Step Ups (50/35 at 20″)
20/16 Cal Row
All the reps are team totals. 1 partner working at a time. Partition the rounds and reps anyway.
Score max reps toes to bar and time for each WOD. If 3 rounds are not completed, add 1 sec for each rep remaining. Ex: 36, 6:45, 7:12 Rx
