MON 04.04.22

Rachel and Molley

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- 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)

5 rounds for time: [20min cap]
20 pull-ups
400-m run

Post workout:
4 sets: [10min cap]

:30 L-sit hold
15 seated leg raises

Post time for the WOD. Ex: 14:20 Rx

And coming tomorrow…

5 sets:

50-ft handstand walk

For load:
Split jerk

Post max distance HS walk and load for jerk. Ex: 50-ft, 295#

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