Workout of the Day (WOD)
A. Rope Climbs
Practice rope climb progressions*
*All athletes must wear long socks or shin guards to protect shins when climbing
EMOM 8
Min 1: 1-5 Rope Climbs
Min 2: Rest
B. 3 Rounds [20min cap]
567m Run
20 DB Box Step Overs (50’s/35’s)(24/20)
20 Medball Sit Ups (20/14)**
**Rx+ 20 Single Arm Kettlebell Straight Leg Sit Ups (35/26)
Post time for the WOD. Ex: 15:43 Rx
Upcoming Events
Saturday, August 9th 31Heroes Charity & Fundraising WOD!!
Thursday, August 14th 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- 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…
A. Strict Pull Ups
3 sets of max reps
Complete 1 sets every 4 minutes
B. 3 Rounds For Time [17min cap]
5 Wall Walks
15 Hang Power Clean (120/85) (Rx+ 155/105)
25 Wall Balls (20/14 at 10/9ft)
Rest 1 minute between rounds
Score total pull ups completed and time for the WOD. Ex: 38, 11:49 Rx
