FRI 04.08.22

Ryan R

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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
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)

3 rounds each for time with a partner: [36min cap]
400/500-m row
21 burpees
400-m run

Post time for the WOD. 31:38 Rx

And coming Saturday…

Build up to a heavy 3 rep deadlift.

2 rounds for time with a partner: [18min cap]
400-m farmer carry (35/53 lb)
21 deadlift (105/155 lb)
15 hang power clean (105/155 lb)
9 rope climbs

Post load for deadlift and time for the WOD. Ex: 435#, 14:50 Rx

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…

Build to heavy 4-rep reverse lunge from rack.

20 GHD sit-ups
10 dumbbell lunges (20/35 lb) (Rx+ 30/40 lb)
50 double-unders
10 dumbbell lunges
20 toes-to-bar
10 dumbbell lunges
50 double-unders
10 dumbbell lunges

Post load for lunge and rounds for the WOD. Ex: 205#, 2+28 Rx

Sunday Schedule

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

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