Workout of the Day (WOD)
A. Weighted Pull Ups
2-2-2-2-2
B. 3 Rounds [18min cap]
32 Mixed Rack Suitcase DB Lunges (50/35’s)
1 Minute L-sit Hold
80 Double Unders
Post load for pull ups and time for the WOD. Ex: 85#, 12:34 Rx.
Upcoming Events
Thursday, November 21st 2nd CFM Bring-A-Friend Day this month! 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- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Ross
And coming tomorrow… Bring-A-Friend Day!!
A. Bench Press
3-3-3-3
Partner WOD
B. 4 Rounds [20min cap]
20/16 Cal Bike
20 Bench Press (135/85) (Rx+ 165/105)
20 Medball Sit-ups (20/14)
20 Burpees
All the reps are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching.
Post load for bench and time for the WOD. Ex: 215#, 16:10 Rx.
