MON 01.03.22

6 AM stretching after the WOD.

CFM Upcoming Events

Thursday, January 20th 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- Brianna
7:00a: All Levels CrossFit- Brianna
8:00a: Open Gym- Brianna
12n: All Levels CrossFit- Patrick
12n: Zoom CrossFit– Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Hailey
6:00p: All Levels CrossFit- Hailey
6:00p: Zoom CrossFit– Hailey
7:00p: All Levels CrossFit- Hailey
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Pre-workout:
EMOM 8:

4 box step overs
4 box jump
4 box jump over

B. Open 11.3
AMRAP 5:

1 squat clean (165/110 lb)
1 jerk

Score rounds and reps for the AMRAP. Example: 34+1 Rx

And coming tomorrow…

A. Pre-workout:
8 sets:

:20 double-unders
– rest :10

B. 5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run

Score total double unders and distance completed. Ex: 168, 3990m

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