WED 08.23.23


Upcoming Events

Thursday, September 21st 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- Isabelle
1:00p: Open Gym- Isabelle
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 For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row

(Rx+ Dumbbell Weight 70/50)

Post total time for the WOD. Ex: 16:25 Rx.

And coming tomorrow…

A. Jerk
(from racks)

B. 5 Rounds [15min cap]
12 Box Jump Overs (30/24)
10 Burpee Pull Ups

Post load for jerk and time for WOD. Ex: 210#, 10:20 Rx.

Leave a Comment

Scroll to Top