FRI 04.28.23

John D

Upcoming Events

Thursday, May 18th 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!

Saturday, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!

Today’s schedule

6:00a: All Levels CrossFit- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
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

Workout of the Day (WOD)

A. Handstand Walk
Practice HS Walk for 10 minutes

B. 10 Rounds [20min cap]
36 Double Unders
9 Chest-To-Bar Pull-Ups
3 Devil’s Press (50’s/35’s)

Post the time to complete the WOD. Ex: 17:10 Rx

And coming Saturday…

A. Bench Press
70-80-85% of 1RM

B. “The Replacements” [30min cap]
Teams of 3
3 Rounds
80/64 Calorie Row-Bike-Ski Erg
10 x 10m Minisled Push (50/25)
50 Bench Press (135/95)
300m Sandbag Team Run (50/25)

All reps team totals. 1 person working at a time on row, sled push, and bench; all partners run 300m together and may switch who carries the sandbag. 1 sandbag per team. Partners may partition the rounds and reps any way. 2nd round is Bike and 3rd round is Ski Erg.

Post load for bench and time for WOD. Ex: 235#, 23:12 Rx

Saturday Schedule

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

And coming Sunday…

A. Every 5:00 for 3 Sets
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 1-Arm DB Arnold Press (50/35)

50 Lateral Hops Over Dumbbell (R+L=1)
40 DB Shoulder To Overhead (50/35)
30 DB Goblet Squats (50/35)
20 Alt DB Snatch (50/35)

Post rounds and reps for the AMRAP. Ex: 2+40 Rx

Sunday Schedule

9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael

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