FRI 02.24.23 Open 23.2 and Friday Night Lights!

Coach Hailey

Upcoming Events

Friday, February 24th Friday Night Lights (FNL) for Workout 23.2 kicks off at 6 pm! Come cheer on each other Friday evening as well complete the 2nd Open Workout. The theme for the 2nd week of FNL is Hawaiian Luau. Wear beach or island attire for your spirt on Friday night!

FNL Spirit Themes
Friday 2/17 for 23.1: Red, White, and CFM Blue
Friday 2/24 for 23.2: Hawaiian Luau
Friday 3/3 for 23.3: Marvel’s Avengers

Thursday, March 16th 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: Doors Open for FNL! Heats start at 6:30p

Workout of the Day (WOD)

Open Test 23.2A & 23.2B:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 25-25 ft)

*Add 5 burpee pull-ups after each round.

Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)

Post total reps from the AMRAP and load for thruster. Ex: 146 Rx, 215#

And coming Saturday…

Partner WOD
3 Sets
Calorie Row
5 Hang Power Snatch (135/95)
10 Push Ups
15 Air Squats

Continue the AMRAP where your team left off each set.

Score sum of total calories and total reps of AMRAP.
Ex: 179 + 188 = 367 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. Front Rack Lunges
-Work to heavy set of 8

B. 4 Rounds [16 Min Cap]
9/9 Single Arm Overhead Kettlebell Lunges (53/35)
15 GHD Sit Ups
21 Box Jump Overs (24/20”)

Post load for lunges and time for the WOD. Ex: 155#, 11:10 Rx

Sunday Schedule

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

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