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WED 07.02.25

Kaylee

Workout of the Day (WOD)

A. E4MOM 16
Min 1: 5 Back Squat (78% of 1RM)
Min 2: 5-8 Strict Ring Dips (Rx+ 1 Muscle Up + 4 Strict Dips)
Min 3: 5-8 Strict Pull Ups (Rx+ L Pull Ups)
Min 4: Rest

B. Partner WOD
For Time: [12min cap]
400m Run Together
25 Burpee Box Jump Over (24/20)
400m Run Relay
25 Burpee Box Jump Over (24/20)

All the reps are team totals. One partner working at a time. Athletes must do a minimum of 3 BBJO before switching. Both athletes run the 1st 400m together, then split the 2nd 400m.

Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.

Upcoming Events

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
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…

5 Sets Each For Time
In an 8 minute window complete:
12/9 Cal Bike
15 Toes to Bar
18 Single DB Box Step Ups (50/35 at 24/20”)
50 Double Unders
Rest remainder of the time

Score time for each set. Ex: 4:10, 4:08, 4:03, 4:20, 4:12 Rx

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