Workout of the Day (WOD)
A. Thruster (From Ground)
2-2-2-2
B. Every 2 minutes for 20 minutes
7 Power Clean (135/95)
7 Bar Facing Burpees
Each round add 1 rep to each movement. If you are unable to finish the total reps, go back to 7 and stay at 7 (or lower) through the end of the workout.
Score is highest number of rounds completed successfully plus the reps in the final partial round.
Post load for thruster and reps and rounds. Ex: 195#, 8+28 Rx.
Upcoming Events
Thursday, January 15th 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, January 24th CFM Rise Up: A Scaled Competition! Talk to your coach or classmates to find a partner to work with on Saturday! Each of the three workouts that Saturday morning in the competition will emphasize a different aspect of our training with conditioning, weightlifting strength, and CrossFit skills. Divisions will be same gender M/M or W/W and leveled Scaled/Intermediate/Rx. All CFM Members are invited to participate and experience the fun, supportive environment, and excitement of our In-House competition! Sign up at the gym or click here for event details and to register!
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- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael
And coming tomorrow…
A. Hang Power Snatch:
In 15 minutes work up to a heavy triple.
B. “Feel the Burn”
3 Rounds For Time [12 Minute Time Cap]:
20 Overhead Lunges (95/65)
15 Toes to bar
50 Double Unders
Post load for snatch and time for the WOD. Ex: 175#, 9:40 Rx
