FRI 11.17.23

Upcoming Events

Saturday, December 9th Save the date! CFM Holiday Party 5-9 pm!

Thursday, December 21st 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- Javi
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Javi

Workout of the Day (WOD)

A. 4 Rounds For Time [12min cap]
15 Front Squats (75/55) (Rx+ = 95/65)
12 Pull Ups (Rx+ = C2B)
9 Burpee Box Jumps (24/20)

B. EMOM 8
Min 1/5 – L-Sit Hold
Min 2/6 – Handstand Hold
Min 3/4 – Pigeon
Min 7 – Straddle Stretch
Min 8 – Butterfly Stretch

Post time for the WOD. Ex: 8:10 Rx.

And coming Saturday…

Teams of 3
AMRAP 24
30 Burpee Pull-ups
45 Bar Facing Burpees
60 Thrusters
Round 1 – 65/45
Round 2 – 75/55
Round 3 – 95/65
Round 4 – 115/85 (AMRAP in time remaining)

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

Post rounds and reps completed in AMRAP. Ex: 3+124 Rx

Saturday Schedule

8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Liza

And coming Sunday…

A. Strict Press
3 x 5
-Stay at the same weight for all 3 sets.
-Complete sets at ~80% 1RM

B. Partner WOD [20min cap]
50/40 Cal Row
25 Sumo Deadlift High Pull (70/53)
40/32 Cal Row
25 Sumo Deadlift High Pull (70/53)
30/24 Cal Row
25 Sumo Deadlift High Pull (70/53)
20/16 Cal Row
25 Sumo Deadlift High Pull (70/53)
15/12 Cal Row
25 Sumo Deadlift High Pull (70/53)

All reps are individual totals. One partner working on the row while the other is doing SDLHP and then switch. Each round the calories on the row decrease and the SDLHP reps stay at 25 per person.

Post weight for press and time for the WOD. Ex: 135#, 14:13 Rx