Thursday, July 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, August 12th 31Heroes Charity & Fundraising WOD!!
6:00a: All Levels CrossFit- Michael
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- Kevin
8:00p: Open Gym- Michael
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]
50/40 Cal Bike
400m Run Together
50 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 together for 400m.
Post load for squat and time for the WOD. Ex: 305#, 7:50 Rx.
And coming tomorrow…
50 Weighted Box Step-Ups (50/35) (24/20”)
50 Weighted Reverse Lunges Steps (50/35)
Post rounds and reps for AMRAP. Ex: 1+278 Rx.