Workout of the Day (WOD)
A. Deadlift
Heavy set of 5 reps
B. 5 Rounds Not For Time
15 GHD Sit Ups / Weighted Sit Ups / Strict T2B*
40ft Handstand Walk
*Pick a movement or alternate each round for challenging ab work
Post load for deadlift. Ex: 385#
Upcoming Events
Thursday, November 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!
Saturday, December 7th Save the date! CFM Holiday Party 5-9 pm!
Today’s schedule
6:00a: All Levels CrossFit- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
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- Michael
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross
And coming tomorrow… Bring-A-Friend Day!!
A. Strict Pull Ups
2 sets max reps
Rest 3 minutes between sets
B. Partner WOD
2 Rounds [20min Cap]
30/24 Cal Row
20 Burpee Pull-Ups
30/24 Cal Row
20 Burpee Over Erg
All the reps are team totals. 1 partner working at a time. Must complete at least 4 burpees before switching partners.
Post total reps of pull ups and time for the WOD. Ex: 31, 16:10 Rx
