Workout of the Day (WOD)
“Cliffhanger”
For Time [18min cap]
40 Alt DB Snatch (50/35)
40 Toes to Bar
30 2-DB Box Step Overs (50’s/35’s) at 24/20″
30 Toes to Bar
20 Hang Power Cleans (120/85)*
20 Toes to Bar
10 Hang Power Snatch (120/85)*
10 Toes to Bar
*(Rx+ 155/105)
Post time for the WOD Ex: 13:10 Rx+
Upcoming Events
Monday, Sept 1st Labor Day! Gym will be closed for the holiday. Resume regular schedule on Tuesday.
Thursday, September 18th 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
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. Push Press
3 x 5 @ 80%
B. Strict Pull Ups
3 sets max reps
Rest 2 minutes between sets
Cash Out: 50 Hollow Rocks
C. EMOM 10
Min 1: 15 Deficit Push Ups (3/2″)
Min 2: 30 Air Squats
Post load for push press, score fewest reps of strict pull ups and fewest reps for each movement in the EMOM.
Ex: 215#, 9 strict, 12, 25 Rx
