WED 08.02.23


Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Thursday, August 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- 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)

3 Rounds [24min cap]
400m Run
25 Toes to Bar
20 Pull Ups
15 Sit Ups (Rx+ GHDSU)

Post time for the WOD. Ex: 16:42 Rx+

And coming tomorrow…

A. Pistols
In 10 minutes practice progressions for pistols
-Complete 3 sets of 4R/4L
-Increase weight at your progression

Scaling Options
On A Box
Heel Elevated
Low Target (10-14″)
Box Asst.
Single-Leg Box Squat (16-20″)
Medball Step Ups
Reverse Lunge

10 Lateral Burpees Over the Bar
20 Alternating Pistols
10 Deadlifts (225/155)

Post rounds for the AMRAP Ex: 5+20 Rx

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