Thursday, March 16th 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!
6:00a: All Levels CrossFit- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Kevin
7:00p: All Levels CrossFit- Kevin
Workout of the Day (WOD)
A. Overhead Squats
-Increasing weight to a heavy set of 3
B. EMOM 15
Min 1: 75 Double Unders
Min 2: 15 Burpees
Min 3: Rest
Post load for overhead squat and fewest reps completed in the EMOM.
Ex: 215#, 75, 12 Rx.
And coming tomorrow…
For Time: [20min cap]
40 Alt DB Snatch (50/35)
50 Sit Ups
60 Wall Ball (20/14 @ 10/9ft)
60 DB Hang Snatch (50/35)
50 Medball Sit Ups (20/14)
40 Single Arm Thrusters (50/35)
Post time for the WOD. Ex: 14:48 Rx.