FRI 05.06.22

Coach Hailey

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

Workout of the Day (WOD)

“Midtown Catch”
For Time [18 min Cap]

15 Burpees Over Bar
30/40 Calorie Row
15 Burpees Over Bar
500m Run
15 Burpees Over Bar

In the remaining time:
Establish A Heavy Single Snatch

Post time for the WOD and load for snatch: Ex. 8:20 Rx, 215#

And coming Saturday…

Dr. Strange
Partner WOD
AMRAP 4-4-4-4-5

20 Front Squat (95/135)
22 DB Snatch (35/50)
20 DB Box Step-Overs (35’s/50’s) (20/24″)
16 Hang Power Clean & Jerk (95/135)
100 Double Unders
Rest 1 minute after each AMRAP. Continue where you left off.

All the reps are team totals. 1 partner working at a time. Partition the rounds and reps any way.

Score rounds and reps completed Ex: 4+45 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…

A. Bench Press
15 minutes to work up to a heavy single

B. Sunday Funday [20 Minute Time Cap]
10-9-8-7-6-5-4-3-2-1
Bench Press (w = 45/60/85, m = 75/95/135)
Strict Pull-Up
20m Sled Pull Each Round (90/135)

Levels (Scaled/Intermediate/Rx)
Post weight for bench and time for WOD. Ex: 255#, 13:28 Rx

Sunday Schedule

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

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