MON 04.11.22

Coach Hailey

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 [40min cap]
800m Run
5 Ring Muscle Ups
12 Burpee Box Jump Overs (20/24”)

Post time for the WOD. Ex: 35:20 Rx

And coming tomorrow…

A. EMOM 15
Minute 1: 1 Front Squat
Minute 2: 3 Back Squats
Minute 3: Rest

Increase weight each round:
65% of 1RM Front Squat For Both
70% of 1RM Front Squat For Both
75% of 1RM Front Squat For Both
80% of 1RM Front Squat For Both
85% of 1RM Front Squat For Both

B. Cooldown Stretches
1:30 Couch Stretch (L/R)
1:30 Pigeon Stretch (L/R)

Post heaviest load for squat. Ex: 310#

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