Workout of the Day (WOD)
A. E3MOM 15
Min 1: 5 Back Squat (73% of 1RM)
Min 2: 5-8 Strict Pull Ups
Min 3: 5-8 Strict Ring Dips
B. AMRAP 8
8 Deadlift (185/125)
8 Kettlebell Swings (53/35)
8 Strict Handstand Push Ups
Post load for squat and rounds and reps for AMRAP. Ex: 305#, 6+8 Rx.
Upcoming Events
Friday, July 4th CFM closed for 4th of July. Regular schedule on Thursday and Saturday.
Thursday, July 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!
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Today’s schedule
6:00a: All Levels CrossFit- Stasia
7:00a: All Levels CrossFit- Stasia
8:00a: Open Gym- Stasia
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Stasia
And coming tomorrow…
4 Rounds
In a 5 minute window complete
500/400m Row
6 Burpee Box Jump Overs (24/20)*
400m Run
Rest 3 minute between rounds
*Rx+ = 10 reps
Score fastest and slowest time for each round. Ex: 4:21, 4:43 Rx
