FRI 07.28.23

Coach Cam

Upcoming Events

Saturday, August 12th 31Heroes Charity & Fundraising WOD!!

Thursday, August 17th 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- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin

Workout of the Day (WOD)

For Time [18min cap]
400m Run
20 Overhead Squats (120/85)
800m Run
20 Overhead Squats (120/85)
400m Run

Post time for the WOD. 14:20 Rx

And coming Saturday…

Get to da Choppa!
Partner WOD
2 Rounds [26min cap]

100 Double Unders
15 Burpee Box Jump Overs (30/24”)
200m Kettlebell Farmers Carry (70’s/53’s)
15 Thrusters (155/105)
100m Sled Push (180/135)
10 Power Snatch (155/105)
3min rest between rounds

One person working at a time. All reps are team totals. Partners may partition the reps anyway.

Post time to complete WOD including rest. Ex: 18:50 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…

For Time [30min cap]

Seated DB Arnold Press (50’s/35’s)
Single Arm DB Row (each arm) (50/35)

600m Run

Strict Chin Ups
Push Ups

Post time to complete WOD. Ex: 20:14 Rx

Sunday Schedule

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

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