MON 05.02.22

Electra

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- Michael
1:00p: Open Gym- Michael
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. Bar Muscle Up Practice
EMOM 10

Min 1: 1-8 Bar Muscle Ups or BMU Drill
Min 2: 30 sec Hollow Hold

B. 4 Rounds [18min Cap]
400m Run
12 Kettlebell Swings (35/53)
15 Toes To Bar

Post time for the WOD Ex: 12:10 Rx.

And coming tomorrow…

A. Back Squat
3-3-2-2-1-1-1-1

B. 4 Rounds [For quality]
Max Handstand Hold
7 Reverse Burpees
7/7 Single Arm Bent Over Dumbbell Row

Post load for squat and time for handstand hold. Ex: 425#, 34 sec

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