FRI 04.01.22

Jenny and Rachel

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)

Pre-workout:
Accumulate:

20 shoulder taps (holding a plank)
20 shoulder taps (holding a pike)
20 shoulder taps (upside down, belly to wall)
20 shoulder taps (upside down, back to wall)
20 shoulder taps (upside down, freestanding)

AMRAP 15:
15 DB rows, left arm (35/50 lb)
15 DB rows, right arm
50-ft handstand walk

Post rounds and reps for the AMRAP. Ex: 5+10 Rx

And coming Saturday…

For time with a partner: [15min cap]
36 synchronized burpees
12 clean and jerks (155/225 lb)
30 synchronized burpees
10 clean and jerks
24 synchronized burpees
8 clean and jerks
-Split the clean and jerks as needed.

Post-workout:
5 sets:

1 clean-grip deadlift
1 clean pull
1 power clean
– Increase load across as many sets as possible.

Post time for the WOD and load for the complex. Ex: 11:49 Rx, 245#.

Saturday Schedule

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

And coming Sunday…

Karen
For time: [12min cap]

150 wall-ball shots (14/20 lb) (9/10 ft)

Post-workout finisher:
5 sets: [15min cap]
20 weighted med-ball sit-ups (20/14 lb)
20 med-ball knee tucks

Post time for Karen. Ex: 5:49 Rx

Sunday Schedule

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

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