FRI 04.29.22

Zach

CFM Upcoming Events

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- 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)

A. Practice Handstand Walk for 10 minutes

B. 10 Rounds [20min cap]
40 Double Unders
8 Pull Ups
4 KB Burpee Deadlift (35’s/53’s)*

*(Rx+ 53’s/70’s)

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

And coming Saturday…

A. Bench Press
3-3-3
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- Hailey
11:45a: Yoga- Maya Nenova

And coming Sunday…

A. 3 Rounds Not For Time
10-20 GHD Sit Ups
5-8 Strict Chin Ups
8/8 1-Arm DB Bench Press (50/35)

B. AMRAP 12
50 Lateral Hops Over Dumbbell (R+L=1)
40 DB Shoulder To Overhead (35/50)
30 DB Squats
20 DB Snatch

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

Sunday Schedule

9:30a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Stretch & Mobility- Michael

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