Today’s schedule
6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
11a: Open Gym- CFM Staff
12n: All Levels CrossFit- Patrick
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Brianna
7:30p: All Levels CrossFit- Brianna
8:40p: Yoga- Priscila Baptista
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
A. Clean Complex
EMOM 12
Min 1 – High Hang Clean + Low Hang Clean + Front Squat
Min 2 – 5/5 Seated Arnold Press (from the floor)
Min 3 – Rest
B. 4 Rounds [12min cap]
200m Run
9 Shoulder to Overhead (135/95)
Post load for clean complex and time for the WOD. Ex: 245#, 5:48 Rx.
And coming tomorrow…
A. AMRAP 20
200/150m Row
16 Alternating DB Snatches (50/35)
12 Med Ball Straight Leg Sit Ups (20/14)
8 Pistols
B. Shoulder Pre-hab
CrossOver Iron Scap
8 Barbell Curls Between Each CrossOver Movement
Post rounds + reps for AMRAP. 1m=1rep. Ex: 7+214 Rx.
