MON 04.15.24

Coach Mike

Upcoming Events

Wednesday, April 17th-22nd Individual and Age Group Quarterfinals. The 4 Quarterfinal workouts will be release on Wednesday, April 17th and we’ll complete 1 workout each day in the group classes starting on Thursday through Sunday. There will be scaling options for all of us just like regular group classes and we will be able to cheer on and support our athletes who have qualified for Quarterfinals and who are competing over the weekend!

Thursday, April 25th 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- Isabelle
7:00a: All Levels CrossFit- Isabelle
8:00a: Open Gym- Isabelle
12n: All Levels CrossFit- Isabelle
1:00p: Open Gym- Isabelle
4:00p: Open Gym-
5:00p: All Levels CrossFit- Javi
6:00p: All Levels CrossFit- Jeannette
7:00p: All Levels CrossFit- Jeannette
8:00p: Open Gym- Ross

Workout of the Day (WOD)

On a running clock complete…
2 Rounds
400m Run
400/325m Row


7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats

2 Rounds

400m Run
400/325m Row


7 Bench Press (115/65)
8 Kettlebell Swings (53/35)
15 Air Squats

Post time for rounds and total rounds in AMRAP. Continue AMRAP where you left off.
Ex: 7:10, 7:25, 10+18

And coming tomorrow…

A. Back Squat
Increasing weight each set to a heavy set of 3
Complete 1 set E4M

12 Dumbbell Hang Clean (35’s/50’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (20/24″)

Post squat load and rounds and reps for AMRAP. Ex: 325, 4+4 Rx.

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