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Partner WOD

Priscilla

Upcoming Events

Monday, September 4th CFM Closed for Labor Day. Enjoy a day of rest or complete an At Home or Outdoor WOD!

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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

A. Push Press
3 x 5 @ 80%

B. Rep Rounds [10min cap]
3-6-9-12-15-18-21
Bar Facing Burpees
Deadlift (185/125) (Rx+ 225/155)

Post load for push press and time for the WOD. Ex: 220#, 9:48 Rx+

And coming Saturday…

Partner WOD
3 Rounds [8min cap]

21 Thrusters (95/65)
30 Kettlebell Swings (53/35)
Rest 2 minutes
3 Rounds [8min cap]
30 Toes to bar
21 Ground to Overhead (95/65)
Rest 2 minutes
3 Rounds [8min cap]
9 Burpee Over Wall (48″)
5 Rope Climbs*

All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.*Athletes must wear long socks to protect shins for climbing rope.

Post time for each WOD. If capped, add 1 sec for each rep not completed. Ex: 7:10, 6:42, 7:39 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

5 Rounds [25min cap]
50ft Walking Lunge
50ft Leopard Crawl
15/12 Cal Row
12 DB Snatch (50/35) (Rx+ 70/50)

Post time for the WOD. Ex: 21:20 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 09.01.23 Read More »

Molly

Upcoming Events

Sunday, August 20th Pop Up 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!

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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

A. Pause Front Squat
(2 second Pause)
2-2-2-2-2

B. AMRAP 12
18 Wallballs (20/14 to 10/9ft)
50 Double Unders
9 Deadlift (225/155)

Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx

And coming Saturday…

Cat’s Cradle
Partner WOD
AMRAP 20

400m Relay Run (200m each)
20/16 Cal Row
15 Hang Power Cleans (135/95) (Rx+ 165/115)
5 Devil’s Press (35/25’s) (Rx+ 50/35’s)

All the reps are team totals. 1 partner working at a time.

Post rounds for AMRAP. 400m = 40 reps. Ex: 4+68 Rx+.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Single Leg Kettlebell Deadlift
3 x 5/5

B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (35/25) (Rx+ 50/35)
12 Alt Single Leg V-Ups (Rx+ Alt Single Leg Toes to Bar)

Post time for the WOD. Ex: 10:49 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 08.25.23 Read More »

Sophia

Upcoming Events

Sunday, August 20th Pop Up 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!

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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

4 Rounds
Min 1: 16 Cossack Squats (50/35)
Min 2: 16 Weighted Straight Leg Sit Ups (50/35)
Min 3: 16 DB Box Step Ups (50/35)(24/20)
Min 4: 20 Russian Twists (50/35) (R+L=1)
Min 5: 16 Box Jump Overs (24/20)
Min 6: 16 1-Arm DB Snatch (50/35)

Post total of fewest reps completed in each minute.
Ex: 18, 12, 16, 20, 20, 16 = 102 Rx

And coming Saturday…

Partner WOD
For Time [24min cap]
30 Burpees Over the Bar Partner Medball Bear Hug
40 Deadlifts (225/135) Partner Rower Plank Hold
60 Wall Balls (20/14) Partner Deadlift Hold

90/70 Cal Row

60 Wall Balls (20/14) Partner Deadlift Hold
40 Deadlifts (225/135) Partner Rower Plank Hold
30 Burpees Over the Bar Partner Medball Bear Hug

All reps are team totals. 1 partner working at a time while the other partner is in a static hold position. Partners may partition the reps any way. There is no hold on the rower and partners may switch as often as they like.

Score time to complete the WOD. Ex: 22:19 Rx

Saturday Schedule

8:30a: Open Gym- Liza
9:30a: All Levels CrossFit- Adam
10:30a: All Levels CrossFit- Liza
11:45a: Yoga- Michael

And coming Sunday…

Brittany WODs a Marathon
Partner WOD
4 Rounds [60 sec work : 10 sec transition]
Min 1: 7m Shuttle Sprint Relay
Min 2: 16 DB Box Step Ups (50/35)(24/20)
Min 3: 10/7 Calorie Ski Relay
Min 4: 24 Russian Kettlebell Swings (70/53)
Min 5: 10/7 Calorie Bike Relay
Min 6: 24 Sit Ups
Min 7: 10/7 Calorie Row Relay

[32:40min Total Time]

1 partner working at a time. All reps are team totals.

Post total of fewest reps completed in each minute.
Ex: 18, 16, 15, 24, 22, 25, 20 = 140 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 08.18.23 Read More »

Mike A

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Thursday, August 17th 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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

3 sets of
AMRAP 5
15/10 Cal Row
12 Sit Ups
9 Burpees
Rest 5 minutes between sets. Continue the AMRAP where you left off.

Post rounds and reps for the AMRAP. Ex: 7+10 Rx

And coming Saturday…

31Heroes
AMRAP 31

8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
[See below for scaling options]

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total number of rounds/reps (25 per round). Ex: 5+16 Rx.

This WOD was created specifically to honor the 30 men and one service canine that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

SCALED OPTIONS
L2 Division
8 Thrusters (105/75#)
6 Rope Climbs (15ft/9ft)
11 Box Jumps (24/20)

L1 Division
8 Thrusters (75/55#)
6 Ring Rows
11 Box Jumps (20/16)

Foundation Division
8 Thrusters or Squats (15/10# Dumbbells)
6 Ring Rows
11 Step Ups (20/16″)
400m Walk or Medball Carry (20/14)

Additional Scaling Options:
Scaling Rope Climbs: Rope Climb (9ft) 1:1, Rope Climb Pullups 2:1, Ring Rows 2:1
Thruster weight can be scaled further in either division. Thruster weight scaled to 70% of our 1RM Thurster. Can be modified to Dumbbell Thruster
Box Jump height can be scaled in all divisions or modified to step ups. 24”, 20”, 16”, 12”
Box Jumps will be step downs only

Saturday Schedule

7:45a: Doors Open
8:31a: 1st Heat
9:15a: 2nd Heat
10:00a: 3rd Heat

And coming Sunday…

AMRAP 10
10-20-30-40-50-…
Double Unders
3-6-9-12-15-…
Hand Release Push Ups

-3min Rest-
AMRAP 10
10 Sumo Deadlift High Pull (53/35)
10 AbMat Sit Ups
10 Jumping Lunges

Post rounds for each AMRAP.
Ex: 9+60 Rx, 8+8 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 08.11.23 31Heroes Saturday! Read More »

Kenzie

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Thursday, August 17th 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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

A. Strict Press
2-2-2-2-2

B. 2 Sets For Time [4min cap]
10 Devil’s Press (35’s/25’s)
20/16 Cal Bike
Rest 8 minutes between sets

Post load for press and time each set. 160#, 1:42, 1:47 Rx

And coming Saturday…

Partner WOD
3 Sets
In a 8 minute window complete:

800m Run Relay
40 DB Box Step Over (50’s/35’s at 24/20″)
Max Reps Burpee Pull-ups
-Rest 2 minute between sets-

All reps are team totals. 1 partner working at a time. Partition the reps any way. While one partner is doing burpee pull-ups the other partner must be touching the box.

Post total reps of steps overs and burpee pull-ups. Ex: 218 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Split Stance KB Deadlift
4 x 8/8
add weight each set

B. 4 Rounds [22 min cap]
500m/400m Row
30 Sec Elbow Plank Hold
30 Sec R Side Elbow Plank Hold
30 Sec L Side Elbow Plank Hold

Post time for the WOD. Ex: 18:20 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 08.04.23 Read More »

Coach Cam

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Thursday, August 17th 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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

And coming Saturday…

Get to da Choppa!
Partner WOD
2 Rounds [26min cap]

100 Double Unders
15 Burpee Box Jump Overs (30/24”)
200m Kettlebell Farmers Carry (70’s/53’s)
15 Thrusters (155/105)
100m Sled Push (180/135)
10 Power Snatch (155/105)
3min rest between rounds

One person working at a time. All reps are team totals. Partners may partition the reps anyway.

Post time to complete WOD including rest. Ex: 18:50 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

PumpDay
For Time [30min cap]
10-9-8-7-6-5-4-3-2-1

Seated DB Arnold Press (50’s/35’s)
Single Arm DB Row (each arm) (50/35)

600m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups

Post time to complete WOD. Ex: 20:14 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 07.28.23 Read More »

Coach Liza

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Thursday, August 17th 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- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

5 Rounds [15min cap]
3 Rope Climbs*
6 Deadlift (135/95)
9 Power Clean (135/95)

*Athletes must wear long socks or shin protection to climb ropes.

Post time for the WOD Ex: 10:35 Rx

And coming Saturday…

Barbenheimer
Partner WOD
For Time [32min cap]

4 Rounds
40m Sled Push (180/135)
20/16 Cal Row
20 Atomic Sit Ups (25/15)

Directly into…
4 Rounds

20 Bench Press (135/85)
20/16 Cal Bike
20 DB Box Step Ups (50/35 at 20”)

1 partner working at a time. All the reps are team totals. Partition reps any way.

Post time for the WOD. Ex: 23:20 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. TABATA Time!
A full TABATA for each movement
(8 rounds of 20 seconds of work; 10 seconds of rest)
Farmer Hold Lunges (53/35’s)
-2 min rest-
Russian Twist (25/15 plate) (R+L=1)
-2 min rest-
Kettlebell Deadlifts (53/35’s)
-2 min rest-
V-Ups
[22min total time]

B. Banded Hip Stretches

Post the fewest reps completed for each movement in the Tabata.
Ex: 10, 9, 12, 9 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 07.21.23 Read More »

Kiana

Upcoming Events

Thursday, July 20th 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, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

A. Snatch Complex E3MOM [12min]
Power Snatch + Overhead Squat + Snatch
4 x 2+2+1
Increasing weight each set
Start at 50% 1RM snatch and build to 75-80%
Complete the complex unbroken

B. 4 Rounds [10min cap]
5 Hang Power Snatches (120/85)(Rx+ 155/105)
7 Overhead Squats
9 Deadlifts

Post the load for the snatch complex and time for the WOD. Ex: 175#, 7:49 Rx.

And coming Saturday…

Got Your Back
Partner WOD
3 Rounds [30min cap]

20 Alternating Clean & Jerks (155/105)
20 Burpees while partner holds bar at deadlift hang
20 Wall Balls (20/14) to 10/9 ft while partner holds bar at front rack
20 Burpees while partner holds bar overhead

Post time for the WOD. Ex: 22:40 Rx.

Saturday Schedule

8:30a: Open Gym- Jeannette
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Adam
11:45a: Yoga- Adam

And coming Sunday…

A. Bench Press
1-1-1-1-1

B. AMRAP 5
20 Box Jumps (24/20)
20 Push Ups
-2 min rest-
AMRAP 5
15 KB Sumo Deadlift High Pull (70/53)
15 Toes to Bar
-2 min rest-
AMRAP 5
10 Power Clean (135/95)
10 Burpees

Post load for bench and total reps for the WOD. Ex: 265#, 255 Rx.

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 07.14.23 Read More »

Juan

Upcoming Events

Thursday, July 20th 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, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

A. Dumbbell Carries
2 x 200m Walk
50m – Left DB Overhead, Right DB at Waist
50m – Left DB at Waist, Right DB Overhead
50m – Both DB’s at Front Rack
50m – Both DB’s Overhead

B. 3 Rounds For Time [24min cap]
400m Run
500m Row
24 Kettlebell Swings (53/35)
30 Wall Balls (20/14)

Post time for the WOD. Ex: 19:40 Rx

And coming Saturday…

Partner WOD
For Time [20min cap]

30 Power Clean (165/115)
30 Bar Facing Burpees
200m Farmer Carry (105’s/70’s)
30 Power Clean (165/115)
30 Bar Facing Burpees
60/48 Cal Bike

All the reps and distance are team totals. One partner working at a time. Partners must complete a minimum of 3 burpees before switching.

Post the time to complete the WOD. Ex: 12:33 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Bench Press/DB Row
Bench Press
3-3-3-3-3
Single Arm DB Row
5 x 8/8
*Superset Bench and DB row

B. AMRAP 16
10 Push Ups
15 Air Squats
20 KBS (53/35)
100m 2-KB Farmer Carry (53/35’s) Every 4 min including 0

*Begin the WOD with the Farmers Carry with a KB in each hand. Every 4 min, athletes will stop where they are to grab the KBs and complete another 100m carry (mins 0,4,8,&12)

Post load for Bench and rounds from AMRAP. Ex: 235#, 7+34 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 07.07.23 Read More »

Ale

Upcoming Events

Tuesday, July 4th CFM closed for 4th of July. Regular schedule on Monday and Wednesday.

Thursday, July 20th 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, August 12th 31Heroes Charity & Fundraising WOD!!

Today’s schedule

6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. For Time [14min cap]
50′ Handstand Walk
21 C2B Pull Ups*
50′ Handstand Walk
15 C2B Pull Ups
50′ Handstand Walk
9 C2B Pull Ups
50′ Handstand Walk
*(Rx+ 12-9-6 Bar Muscle Ups)

B. E2MOM 8
8-6-4-2
Clusters (Increase weight each round)
20 Straight Leg Sit Ups

Post time for the WOD and load for the cluster. Example 13:10 Rx, 230#

And coming Saturday…

Captain America Partner WOD
20 Minute AMRAP

4 Jab-jab-cross-elbow-elbow-knee-knee
6 Archer Pull Ups (3 per side alt)
8 Overhead Walking Lunges with plate (45/35)
200m run
20m Sled push (180/135)

Partners alternating each round. All reps are per person. Tape hands / use gloves for boxing. Wear red, white, and blue.

Post total rounds and reps completed. 200m = 20 reps and 20m sled push = 2 reps. 10m = 1 rep (40 reps/round).
Ex: 9+8 Rx.

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael

And coming Sunday…

A. Bench Press
5-5-5-5-5

B. EMOM 16
Min 1: 10 DB Deadlift (50’s/35’s)
Min 2: 10 DB Front Squat (50’s/35’s)
Min 3: 12/9 Calorie Row
Min 4: Rest

Post weight for heaviest weight for bench press and lowest reps completed for the EMOM
Ex. 235#, 10-10-12 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

FRI 06.30.23 Read More »

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