MON 04.18.22

Nicole

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!

Saturday, May 14th CFM 10th Anniversary! Come celebrate with us as we indulge in food, drinks and fun on Saturday. Food and beverages will be provided, and this year will be catered by the amazing Loaded Taco Food Truck!!! We’ll have the gym decorated, music and more, come join us! Thank you for being such an amazing community of folks! Excited to celebrate this awesome time with all of you!

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
1:00p: Open Gym- Patrick
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- Ross

Workout of the Day (WOD)

On a running clock complete…
[0-8min]
2 Rounds

400m Run
325/400m Row

[8-15min]
AMRAP 7

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

[16-24min]
2 Rounds

400m Run
325/400m Row

[24-31min]
AMRAP 7

7 Bench Press (65/115)
8 Kettlebell Swings (35/53)
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
3-3-3-3-3
Increasing weight each set to a heavy set of 3
Complete 1 set E4MOM

B. AMRAP 10
12 Dumbbell Hang Clean (35’s/50’s)
9 Dumbbell Squats
6 Dumbbell Push Jerk
20 Box Jump Overs (20/24″)

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

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