MON 05.29.23 Memorial Day

Coach Hailey

Upcoming Events

Thursday, June 15th 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

CFM Closed for Memorial Day

At Home Workout of the Day (WOD)

3 Rounds For Time [21min cap]
400m Run
1:00 Handstand Hold*
30 Alternating Back Scales

Post time for the WOD. Ex: 15:40 Rx

*Wall Supported. (Rx+ Freestanding Handstand)

And coming tomorrow…

A. Rowling
10 frames of 100m
Rest 30-60 seconds between frames

B. 2 Rounds For Time [14min cap]
15 Burpee Box Jumps (24/20”)
30 Single Arm DB Hang Clean and Jerks (50/35)
45 Sit Ups

Post rowling score and time for the WOD. Ex: 12, 9:49 Rx

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