MON 04.25.22

Coach Michael

CFM Upcoming Events

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- Cameron
7:00p: All Levels CrossFit- Cameron
8:00p: Open Gym- Ross

Workout of the Day (WOD)

A. Bulgarian Split Squats
5 x 4/4

B. 5 Rounds [15min cap]
5 Wall Walks
10 Chest to Bar Pull Ups
15 Dumbbell Box Step Overs (35’s/50’s)

Post heaviest load for split squat and time for the WOD. Ex: 155, 10:20 Rx.

And coming tomorrow…

A. Snatch Complex
Hang Snatch + OHS
4 x 2+1

B. AMRAP 12
2-4-6-8-10-12-14-16-18-20-…

Toes to Bar
Overhead Squats (65/95)

Post load for complex and rounds for the AMRAP.
Ex: 175#, 9+16 Rx

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