FRI 04.15.22

Rodrigo

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!

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

Today’s schedule

6:00a: All Levels CrossFit- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
1:00p: Open Gym- Brianna
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Hailey

Workout of the Day (WOD)

A. EMOM 12
Odd: 1 Clean & Jerk (60-80%, no misses!)
Even: 1 Rope Climb to Hardest Skill Level**

B. For Time [13min cap]
40 Wall Balls (14/20 to 9/10′) (Rx+ = 10/11′)
40 Pull Ups (Rx+ = C2B)
40 Dumbbell Hang Clean and Jerk (switch every 10) (35/50)
32/40 Cal Row

**All athletes must wear long socks or shin sleeves to protect their skin during rope climbs.

Post load for C&J and time for the WOD. Ex: 250#, 9:43 Rx+

And coming Saturday…

Calvin & Hobbes
Partner WOD
12 Rounds [24min Cap]

6 Box Jumps (30/24) — Partner Dead Hang Hold
9 Front Squats (135/95) — Partner Handstand Hold
12 Toes to Bar — Partner Front Rack Hold (135/95)

**Int/Scaled step ups permitted for box jumps. Rx athletes must jump from two feet and land two feet.
Partners may partition the rounds and reps any way. One partner working at a time only while the other in static hold.

Post time to complete WOD. Ex: 14:10 Rx

Saturday Schedule

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

And coming Sunday…

A. EMOM 12
Minute 1: 20 sec Max Calorie Row
Minute 2: 20 sec Max Calorie Airdyne or Ski
Minute 3: 20 sec Max Push Ups
Minute 4: 20 sec Max GHD Sit Ups

B. 4 Rounds [13min cap]
200/250m Row
10 Dumbbell Power Cleans (35’s/50’s)
100m KB Front Rack + Farmer’s Carry (35’s/50’s)

Post total reps from EMOM and time for WOD. Ex: 104 Rx Airdyne, 12:10 Rx

Sunday Schedule

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

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