Workout of the Day (WOD)
A. EMOM 10:
1 Power Snatch.
All reps at the same weight.
B. 3 Rounds For Time [12min cap]:
21 Overhead Squats*
21 Power Snatch*
Barbell Weight
Rx (95/65)*
Intermediate (75/55)*
Scaled (45/35)*
*No dropping the bar. Athletes must set the barbell down between sets.
Post snatch weight and time for the WOD. Ex: 165#, 8:21 Rx.
Upcoming Events
Thursday, April 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- Sofia
7:00a: All Levels CrossFit- Sofia
8:00a: Open Gym- Sofia
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi
And coming Saturday…
Partner WOD
3 Rounds For Time [30min cap]
50/40 Cal Row
300m Sandbag Hill Run (50/25) together
15 Bar Muscle Ups
21 Burpee Box Jump Overs (24/20)
All reps are team totals. One person working at a time. The 300m run is together with 1 sandbag. Partners may switch sandbag as often as desired. Partition the rounds and reps any way.
Post time for WOD. Ex: 18:12 Rx
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Jeannette
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Cancelled
And coming Sunday…
A. Rope Climbs:
In 10 minutes practice rope climbs**
**All athletes must wear long socks or shin protection when climbing ropes.
B. EMOM 12 (30 sec work: 30 sec rest)
Min 1: GHD Sit-ups
Min 2: DB Thrusters (35’s/25’s)*
Min 3: KB Swings (53/35)*
Min 4: Double Unders
Rest 2 minutes
EMOM 12 (30 sec work: 30 sec rest)
Min 1: Toes to Bar
Min 2: DB Thrusters (35’s/25’s)*
Min 3: KB Swings (53/35)*
Min 4: Double Unders
(*Rx+ DB’s 50’s/35’s and KB 70/53)
Score the fewest reps of each movement in the EMOMs.
Ex: 10, 10, 10, 45, 10, 10, 10, 32 Rx.
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Michael
12:15p: Yoga- Michael