FRI 03.25.22

Nicole and Isabelle

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Cameron
5:00p: All Levels CrossFit- Cameron
6:00p: All Levels CrossFit- Cameron

Workout of the Day (WOD)

5 rounds for time: [15min cap]
2 legless rope climbs (15 ft)
18 alternating DB snatches (50/70 lb)

Post-workout:
Accumulate: [6min cap]

50 knees-to-elbows on a rope

Post time for WOD and K2E. Ex: 10:10, 3:40 Rx

And coming Saturday…

5 sets each, alternating with a partner: [25min cap]
10 shoulder presses
15 burpees
– increase loading as needed as long as you can finish the presses in 2 sets or less. Partners don’t have to use the same loading.
– Score is the time and heaviest load lifted by each athlete.

Post-workout:
4 sets:

:20 elbow plank hold
– Rest :10
:20 chin-ups
– Rest :10

Post time and load for the WOD and total chin-ups. Ex: 19:47, 125#, 32 Rx

Saturday Schedule

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

And coming Sunday…

Pre-workout:
3 sets:

12 DB deadlift
9 DB hang power cleans
6 DB shoulder-to-overhead
– Rest 1:00 between sets.
– The goal is unbroken sets.
– Increase load on as many sets as possible.

AMRAP 15:
200-m run
100-m DB farmers carry (35/50 lb)
20 DB front squats (35/50 lb)

Post load for DBs and rounds for AMRAP. Ex: 70#, 4+200 Rx

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Priscila Baptista

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