MON 03.21.22

Gavin

CFM Upcoming Events

Thursday, April 21st CFM Bring-A-Friend Day! Thank you for bringing all the friends to our March BAF! We look forward to seeing them back next month! 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- Michael
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)

Pre-workout:
EMOM 10:

1 thruster

For time: [11min cap]
15 thrusters (95/135 lb)
30 weighted sit-ups (25/35 lb)
12 thrusters
24 weighted sit-ups
9 thrusters
18 weighted sit-ups

Post load for thruster and time for the WOD. Ex: 215, 7:28 Rx.

And coming tomorrow…

Pre-workout:
5 sets:

5 broad jumps to cover as much distance as possible.

5 rounds for time: [15min cap]
15 barbell lunges (95/135 lb)
75 double-unders

Post broad jump distance and time for the WOD. Ex: 43 ft, 10:20 Rx.

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