Workout of the Day (WOD)
“Throttle Up”
2 Rounds
1 minute as many reps as possible. Rest 1 minute between movements.
Min 1: 1 Power Clean + 2 Jerk (165/115) (Rx+ 225/155)
Min 2: Rest
Min 3: DB Hang Squat Clean (50’s/35’s) (Rx+ 70’s/50’s)
Min 4: Rest
Min 5: Power Snatch (95/65) (Rx+ 135/95)
Min 6: Rest
Min 7: Overhead Squat (95/65) (Rx+ 135/95)
Min 8: Rest
Min 9: Box Jump Overs (24/20)
Min 10: Rest
Post total reps of the complex for minute 1 and total of all the other movements.
Ex: 13, 105 Rx.
Upcoming Events
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- 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- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Hailey
And coming tomorrow…
3 Rounds For Time [21min cap]
12 Alternating DB Split Snatches (50/35)
12 Alternating DB Hang Clean and Split Jerk (50/35)
24 Toes to Bar
500/400m Row
(Rx+ Dumbbell Weight 70/50)
Post total time for the WOD. Ex: 16:25 Rx.
