MON 03.11.24

Coach Hailey

Upcoming Events

Friday, March 15th Friday Night Lights (FNL) continues for Workout 24.3 at 6 pm! Come cheer on each other Friday evening as well complete the 3rd Open Workout. The theme for the 3rd week of FNL is Mario Kart. Wear your favorite Mario Kart team colors or any Mario theme apparel or costume!

FNL Spirit Themes
Friday 3/15 for 24.3: Nintendo’s Mario Kart!

Thursday, March 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- Adam
7:00a: All Levels CrossFit- Adam
8:00a: Open Gym- Adam
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Michael

Workout of the Day (WOD)

A. 8 Rounds
Every 2 minutes complete for time:
10 Sumo Deadlift High Pulls (75/55)
10 Wall-balls (20/14 at 11/10 ft)

B. Shoulder Press
-work up to a heavy set of 3
-start at 60-70% and build to 80-90%

Post slowest time for the WOD and load for press. Ex: 0:51 Rx, 160#

And coming tomorrow…

A. 10 Rounds For Time: [15min cap]
3 Bar muscle-ups
80m run

B. Strict Chin-ups
Complete 3 sets of 3-10 reps
-rest 2 minutes between sets

Post time for the WOD and total chin-ups completed. Ex: 9:10, 30 Rx

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